Vitamins and minerals are crucial for every child’s health. Vitamins and minerals are essential for the development of the skeletal system, the body’s overall growth, proper circulation of blood, and many other processes.
Obviously, all children should be taking the right amount of vitamins and minerals for their bodies. However, it’s not always easy.
Today many children do not get the recommended amounts of vitamins and minerals due to an unhealthy, unbalanced diet. This usually is where the taking of vitamin and mineral supplements is required. It may not be the optimal solution or highly advised, but it is often necessary when there are dietary deficiencies.
Unfortunately, many parents don’t have enough time to prepare healthy, balanced foods at home, which are the best sources of essential vitamins and minerals. Sometimes kids are picky food-eaters, and eating the right amount of healthy and nutritious foods becomes problematic.
The following will help you identify some of the most important sources of vitamins and minerals for children, their role in the body, and the recommended daily intake in order to maintain ideal health.
This mineral is considered the major nutrient for a child’s teeth and bone development. Insufficient calcium can affect a child’s growth and increase the probability of having bone problems later in life. The best sources of calcium are dairy products, green leafy vegetables, and legumes.
The recommended Dietary Reference Intake of calcium is as follows:
For age 1 to 3 years, the recommendation is 700 mg per day,
for 4 to 8 years, the recommendation is 1000 mg per day,
and for age 9 to 18 years , the recommendation is 1300 mg per day.
Iron contributes to bone strength by assisting the red blood cells in carrying oxygen throughout the body. A lack of iron in children may lead to health issues such as weak immunity and poor memory. Some good sources of iron are lean red meat, dried beans, egg yolks, and oysters.
The recommended Dietary Reference Intake of iron is as follows:
For age 1 to 3 years recommendation is 7 mg per day,
age 4 to 8 years is 10 mg per day.
For teenagers, experts suggest an iron intake of 11 mg /day for males and 15 mg/day for females who have entered the menstrual phase of their life. In addition, vegetarian children may need an iron supplement to balance their dietary needs.
This is one of the most significant sources of antioxidants for our body to keep our immune system strong. Vitamin C can help a child avoid many health issues, such as fatigue, diseases or infection. Good sources of vitamin C include spinach, broccoli, and citrus fruits.
The recommended Dietary Reference Intake of vitamin C is as follows:
For age 1 to 3 years the recommendation is 15 mg per day
and for age 4 to 8 years is 25 mg per day.
Vitamin D is essential for the development of body structure and teeth because it helps in the absorption of calcium. Children with insufficient intake of vitamin D are more prone to chronic diseases.
Some of the foods that are rich in vitamin D are salmon, sardines, egg yolk, and fortified milk. Another good source is adequate exposure to sunlight.
The recommended Dietary Reference Intake of vitamin D is as follows:
For age 1 to 3 years is 600 IU or 15 mcg per day
and for 4 to 8 years is 600 IU or 15 mcg per day.
There is no exemption for any child to consume the right amounts of vitamins and minerals. Each child needs to meet their Dietary Reference Intakes. of vitamins and minerals for optimal health. Parents have the responsibility to know what their children’s dietary needs are, so they can help support their development.
A healthy diet containing essential vitamins and minerals is the basis of good health. Children who maintain a satisfactory health condition at all stages will have a strong mental and physical foundation for future growth and development.
DISCLAIMER: There is no uniform method for the testing of “therapeutic grade” essential oils. The Food and Drug Administration does not test essential oils, and none of my statements today have been tested or endorsed by the FDA or USDA. Contents of this article do not replace the care or advice of a physician. The author of this article is not a physician, and she will NOT diagnose, treat or give medical advice regarding any disease or illness. If you are pregnant or nursing, please refrain from use unless under the direction of a healthcare professional. Use at your own risk.