Wellness for Growing Kids: Top Vitamins and Minerals That They Need

All children require a combination of specific nutrients in order to grow strong bodies that will resist disease. Children require a balanced diet to ensure that they receive a complete supply of these nutritional elements on an ongoing basis to maintain overall good health. While protein is crucial for muscle development, the following elements are a sampling of the different vitamins and minerals that also are necessary for optimum health in kids.

1. Vitamin C

Kids need vitamin C to build strong bones, form and repair tissues throughout the body and to produce red blood cells. This vitamin also helps to boost the immune system so that children can resist illness and it assists the body with iron absorption. One example of foods that provide the body with vitamin C is fresh fruits.

2. The B Vitamins

This group of vitamins contains 13 separate ones that help the body with various functions. Thiamine or B1 helps nerves and muscles function correctly and comes from whole grains and products that contain them along with certain fruits and vegetables for one example. Another vitamin that belongs in this group is niacin or B3 and it helps the body convert fats and carbohydrates into energy along with other functions.

3. Vitamin D

Another crucial vitamin for a child’s health is vitamin D. It helps with bone and tooth development through enabling the body to absorb calcium and other minerals. Also, it supports cell growth, production of insulin and the immune system. While the body manufactures vitamin D with proper sun exposure, the use of sunscreen today lowers the body’s ability to produce sufficient amounts of it. Fortified dairy and other products, certain fatty fish and egg yolks are examples of foods that provide vitamin D.

4. Calcium

The mineral calcium is vital for developing strong teeth and bones, helping the blood clot for wound healing and supporting the proper functioning of muscles and nerves. Dairy products, calcium-fortified orange juice, whole grain products and green leafy vegetables are some of the food sources of calcium.

5. Zinc

Zinc supports the immune system, plays an important role in metabolism and promotes normal cell growth. Shellfish, poultry, red meat, whole grains, beans and dairy products will supply this mineral to children in effective quantities.

6. Iron

This mineral is crucial for the body’s production of haemoglobin, which is the red substance in the blood that carries oxygen to the various areas of the body. A deficiency in iron leads to anaemia and can cause in weakness and fatigue. Seafood, red meat, poultry, legumes and green leafy vegetables are top sources for this mineral.

Hearty Health will help you provide the above nutrients and others to the children in your care each through our childcare catering service. We deliver fresh, quality meals to your day-care centre each day.