Getting the right nutrients into your child’s diet can feel like a minefield - especially if they’re a picky eater or you’re juggling a busy schedule. But proper nutrition is crucial for healthy growth, immunity, learning and development. So where do you start? And which nutrients matter most?
In this article, Plenish Nutritionist Katie Morley breaks down the key vitamins and minerals every child needs, the role they play in development - and most importantly - how to include them in everyday meals to help support growing bodies and creative minds.
The Essential Nutrients Your Kids Need To Thrive
Vitamin D is fundamental for growing children, playing a key role in bone development and supporting a healthy immune system. But despite its importance, deficiency is surprisingly common - especially in the UK, where sunshine can be in short supply. Our main source of vitamin D is sunlight, absorbed through the skin. However, given the UK’s often grey weather, it’s difficult for us and our little ones to get enough year-round. According to the NHS guidelines, children aged 1-4 years old should take a daily supplement containing 10µg of vitamin D to help bridge the gap. While there are fewer plant-based dietary sources of vitamin D, mushrooms are a notable exception - as, like humans, they can produce vitamin D when exposed to sunlight. Rather than opting for gummy supplements, which often contain added sugars and artificial ingredients, try our Kids Vitamin Shots, which deliver 100% of your child’s vitamin D in just one dose.
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that humans can’t produce on their own, unlike other animals, and therefore it needs to be consumed through diet and supplements. Vitamin C is important for your child’s overall well-being and immunity to fight off infections and keep them healthy, as well as helping their body to absorb iron and supporting healthy skin, bones and cartilage. Plant-based sources of vitamin C include fresh fruits and vegetables, particularly citrus fruits, blackcurrants, strawberries, papaya, kiwi, green vegetables, peppers, and tomatoes. Available in mango and berry, our Kids Vitamin Shots contain 100% of your children’s daily intake of vitamin C - the perfect addition to their daily diets to help ensure they’re getting plenty of this important vitamin.
Iron is essential for children’s healthy growth and development as it’s a crucial component of haemoglobulin - a protein in red blood cells that carries oxygen around the body. Without enough iron, children may become deficient, leading to tiredness, pale skin, irritability, low appetite and potentially slower growth and development, and increased susceptibility to catching infections. If your family enjoys a plant-based diet, there are plenty of iron-rich options to include in daily meals. Think peas, beans, lentils (dahls are a great child-friendly choice), green vegetables (broccoli, spinach and cabbage), dried fruit (soft apricots and figs), plus spreads like peanut butter and tahini paste. To help your children absorb more iron from these plant-based foods, pair them with a source of vitamin C - such as a squeeze of lemon or some fresh tomatoes - and try cooking them, which can also enhance absorption. You may also want to consider adding our Kids Vitamin Shot to your child’s daily routine, which contains a source of iron to be enjoyed alongside a healthy, balanced diet.
Zinc is a powerhouse mineral needed for a range of important functions in children’s health, such as strengthening their immune system, supporting wound healing, promoting strong bones, aiding learning and concentration, and facilitating healthy growth. Top plant-based foods sources of zinc include beans, nuts (Brazil and cashew nuts), seeds (pumpkin seeds and hemp seeds), legumes, and wholegrains (oats and buckwheat). Our Kids Vitamin Shot provides an additional source of zinc, which can be incorporated alongside a healthy, balanced diet to help support your child’s daily intake.
Our New Range of Kids Juice Shots
Packed with carefully chosen ingredients and essential vitamins and minerals, our new Kids Shots are designed to help fill nutrient gaps in a gentle, child-friendly way. With little taste buds in mind, each 60ml shot offers a simple, sugar-free way to deliver 100% of your child’s daily recommended intake of vitamin C, vitamin D, as well as a source of zinc and iron - all in delicious berry or mango flavour that supports growing bodies and creative minds.
Author: Plenish Nutritionist, Katie Morley
DipNT, mBANT, CNHC
Email: katiemorley@holsome.uk
Website: www.holsome.uk