Kids have a different nutritional need when compared to adults especially because they are still growing and their brains are still developing. The nutritional needs and amounts vary from ages 1-18 years of age. Therefore, it is important that the meals they eat meet their nutritional needs for better growth and development.
Here are six important vitamins and minerals kids need in their life:
Calcium
Calcium is an essential building block for bones and teeth in children. This is important because kids are involved in a lot of activities and need strong bones to sustain that. The more bone they build at a young age, the better they can sustain themselves when they get to old age and their bones begin to degenerate.
Calcium can be consumed from dairy products, fortified products, dark green leafy vegetables and salmon among others. Other sources of calcium can come from vegan supplements.
Fiber
Fiber is not a mineral, neither is it a vitamin. However, it is vital to a kid’s diet as it helps them maintain a healthy digestive system just like in adults. Fiber can commonly be seen packed together with other important nutrients like Vitamin C and E, Calcium, Magnesium, and Potassium.
Fiber food sources include any kind of bean, berries, avocado, broccoli, and oatmeal. Beans are also rich in protein, potassium, and vitamin A making it the best option for vegan and vegetarian families.
Vitamin B12 and other Bs
These group of vitamins is vital for metabolism, energy, a healthy heart as well as the nervous system. However, under the group of vitamins, the most important is Vitamin B12. It comes mainly from animal products which include meat, fish, eggs, and poultry. Therefore, most kids normally get enough B12 from a regular diet.
On the contrary, vegetarians and vegans may not because they do not consume animal products. They have to rely on vitamin supplements or vegan vitamins to have enough B12 in their body.
Vitamin D
This works hand in hand with calcium to give kids strong bones and may also help with protecting against chronic disease later in life. As a vitamin found in foods, it becomes a bit tricky for breastfeeding babies to get it. Therefore, pediatrics recommend that it be taken in the form of vitamin supplements drops. These can be found in the best multivitamin stores around you.
Otherwise, when they are weaned off, along with other kids, Vitamin D can be found in some fish like salmon, mackerel and sardines. It can also be found in eggs and fortified milk.
Vitamin E
Kids need Vitamin E to strengthen their immune system as well as allow their blood vessels to remain clear to keep blood flowing smoothly. The Vitamin can be sourced from vegetable oils, seeds, and nuts.
Iron
Iron is vital to the transportation of oxygen in red blood cells. It especially becomes more important to girls when they hit puberty and begin their menstrual cycle. Iron is sourced from red meats and other animal products high in iron like liver.
Vegans and vegetarians have to source it as a supplement.
All Vitamins and nutrients are available in supplement form, especially for vegan families. They can source them from discount supplements in order to get a good deal.