Vitamin and Nutritional Needs of Children

Babies less than one year old usually get most of their vitamins and minerals from formula or milk. When solid foods are introduced they gradually become major sources of nutrients that supplement milk (or formula). But, not all infants are alike. Due to health or mal-absorption issues, vitamin or mineral supplements may be necessary to insure proper development.

According to The National Academy of Sciences-National Research Council Food and Nutrition Board, the Recommended Dietary Allowances (RDA) for the nutritional needs of infants is as follows:

As children grow, so do their intake needs for essential vitamins and minerals. Once children are on a solid food diet, the foods they eat play an important role in their proper growth and overall health. The Food and Nutrition Board’s Recommended Dietary Allowances (RDA) for the nutritional needs of growing children are listed below:

The issue that becomes apparent is that many children are picky eaters and don’t get all the necessary vitamins and minerals from food sources. In addition, health issues can be a factor, causing vitamin depletion or mal-absorption.Although giving children multivitamins, on a regular basis, can help, it is not appropriate for every child.For instance, if your child eats a good amount of dairy products and gets plenty of vitamin D, A and Zinc, but won’t eat the food sources that contain B Vitamins, a multivitamin may give your child too much Vitamin D, A or Zinc while not supplying enough of the B Vitamins.And, since excessive quantities of vitamin D are potentially toxic, getting too much can be a danger to your child’s health. There are a multitude of natural supplements available to boost your child’s intake of any vitamin needed without adding too much of those that are not needed.

Knowing what food sources contain the most essential vitamins and minerals will help you plan for their ongoing development needs. The following are some of the vitamins and minerals necessary for growing children, and some of the foods that contain them.

Vitamin A sources include yellow vegetables, dairy products and liver. Vitamin A promotes normal growth, healthy skin, tissue repair, and good night and color vision.

The B vitamins are found in meat, poultry, fish, soybeans, milk, eggs, whole grains and enriched breads and cereals. These vitamins promote red blood cell formation and help in metabolic activities.

Vitamin C comes from citrus fruits, strawberries, tomatoes, potatoes, Brussels sprouts, spinach and broccoli. Vitamin C builds strong connective tissue, muscles, and skin, helps wounds and bones heal faster, and also help to prevent infections.

Vitamin D sources include fortified dairy products, fish oils, fortified margarine and egg yolks (Sunlight is also a source of vitamin D). Vitamin D promotes tooth and bone formation and regulates the absorption of minerals like calcium.

Iron can be found in beef, turkey, pork and liver as well as spinach, beans and prunes. Some cereals and flour are iron enriched. Iron is essential for the production of blood and the building of muscles, especially during periods of rapid growth from 6 months to 4 years. However, it must be noted that too much iron can cause iron poisoning and be fatal to children.

Calcium sources are low-fat milk, cheese, yogurt and sardines. Some vegetables, such as broccoli and spinach, also contain modest amounts of calcium and some fruit juices are now fortified with calcium. Calcium is essential to healthy bone development.

Try to provide as many vitamins and minerals as possible through regular, healthy meals. But, when food alone is not enough, choose appropriate supplements to insure the healthy growth and development of your child.