Essential Vitamins and Minerals for Your Child

A big shout out to all the nurturing parents out there! We know you all try the best in your knowledge to look after your children and that is a commendable thing to do. When it comes to the health of your children with the various cuisines of food and the growing competition in the fast food businesses, makes it so hard to keep kids away from it. But despite that it would very helpful if there was a guide on what vitamins and minerals that a child should receive always and after that you can just take a deep breath knowing they will stay healthy. So here are the essential vitamins and minerals required for your child.

1)      Calcium –

Calcium is that essential mineral that your child needs because it helps in strengthening and building bones and teeth. If there is sufficient calcium in the kids, then they grow taller, they get stronger teeth and bones are fit enough so to avoid major injuries. Children need to be given calcium containing food daily to get the benefits.


Some of the foods that contain calcium are the dairy products, leafy vegetables, salmon fish and others.

2)      Vitamin B’s –

The vitamins in the B category are all necessary for metabolism, energy and for healthy nervous system and heart. The most important out of all the B vitamins is the vitamin B12. This vitamin is tested to be a preventive for anemia.

meat, fish, eggs

Some of the foods that contain the B vitamins are animal-based food like meat, fish, eggs, etc. The vegetarian people get these from the fortified food. Whenever you buy food and groceries do check the ingredients list to see if the food has cyanocobalamin which contains vitamin B12.  

3)      Iron –

Iron is also a very important mineral for your child. Iron is responsible in helping the red blood cells in the body to carry oxygen out to the entire body. Iron is not just necessary for kids but also for older people because if there is a deficiency of it in the body then it could result in fatigue, low cognition, and decreased immunity. So it is very important to consume iron rich food daily to have a healthy life functioning.


Some of the foods containing iron are red meats, animal products, dark leafy vegetables like spinach and beans.

4)      Vitamin D –

Vitamin D works with calcium to promote bone growth. Without this vitamin the bones are said to become very thin, brittle and fragile. Vitamin D also plays a very important role in the modulation of cell growth, immune function and inflammation.


So now that you know the role of vitamin D, here are some foods containing this vitamin – fortified milk, some fishes like salmon, sardines, mackerel and eggs especially the yolk of the eggs are high in vitamin D.  

5)      Vitamin E –

Vitamin E plays as an antioxidant in the body. It also helps preventing diseases of the heart and blood vessels making it flow clear and well. It also strengthens the immune system which is very important for your kids because we hate to see them suffer from illnesses.


Foods that contain vitamin E are seeds and nuts like hazelnuts, almonds, sunflower seeds, sunflower oil, safflower oil, wheat germ oil, eggs and fruits.

So these are some of the most essential vitamins and minerals that your children need. Make sure that you give them foods containing all these necessary vitamins and minerals to make your child happy, healthy and lively. The foods given above are just a few but you could always look at the food labels to check for these. Hope this article was helpful.

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