A healthy, balanced diet is vital for children’s growth and development. While whole foods should always be the first source of nutrition, understanding which vitamins and minerals are most essential can help parents make better food choices.
Calcium builds strong bones and teeth
Calcium supports healthy nerve and muscle function. Dairy products such as milk, yoghurt and cheese are excellent sources. For those with dairy intolerance, alternatives like fortified plant milks and leafy greens can help.
Iron helps produce haemoglobin
Haemoglobin carries oxygen in the blood. Deficiency can lead to fatigue and impaired cognitive development. Red meat, lentils, beans, fortified cereals and spinach are good sources. Vitamin C-rich foods can boost iron absorption.
How important is vitamin D?
Especially important in the UK due to the limited sunlight, vitamin D helps the body absorb calcium. It is crucial for bone development. From October to March, children may need a supplement. Good sources include fortified cereals, oily fish, and eggs. Regular exercise in winter can help keep vitamin D levels up, according to a new study.
What about vitamin A?
Important for vision, skin health and the immune system, vitamin A can be found in foods such as carrots, sweet potatoes, spinach, and dairy. Liver is also rich in vitamin A, but it should be consumed in moderation. Kids’ multivitamins can help support overall growth, development, and wellbeing, especially when a child’s diet isn’t perfectly balanced. Kids’ multivitamins can be obtained from https://www.vitortho.co.uk/supplements/categories/multivitamins/kids-all-in-1/.
Vitamin C helps support the immune system
Vitamin C also helps heal wounds and improves iron absorption. Citrus fruits, strawberries, tomatoes, and peppers are all packed with vitamin C.
Iodine is essential for brain development
Useful for the production of thyroid hormone, iodine is also important during periods of growth. Dairy products, white fish, and eggs are good sources.
While most children get the nutrients they need from a healthy diet, some, especially picky eaters or those with restrictions, may benefit from supplements. Always consult a GP or pharmacist before giving children supplements.
Related: What are the main sources of carbohydrates in your diet?
Signs of low iron and how to boost it
Iron carries oxygen around the body in red blood cells and helps the body fight infection. When levels fall too low, the result is anaemia, and because less oxygen reaches the organs and muscles, tiredness and fatigue set in. Muscle weakness and loss of tone can follow, and a lack of iron has also been linked to restless legs.
Most people get enough iron from a balanced diet, but levels can drop for several reasons, including heavy exercise, menstruation, regular blood donation and some medicines. Anyone can be affected, so keep an eye out for the signs.
Good sources for the whole family include lentils, whole grains, bread, dried fruit and green leafy vegetables such as broccoli. Vitamin C helps the body absorb iron, so pairing these foods with fruit or vegetables rich in vitamin C makes them more effective. If you suspect low iron, speak to your GP before giving a supplement.
Building a nutrient rich family diet
The easiest way to cover the vitamins and minerals children need is a varied, nutrient rich diet for the whole family. Nutrient rich foods provide plenty of vitamins, minerals and fibre for the calories they contain. When the body runs short of certain nutrients, energy levels, the immune system and even hair, skin and nails can suffer. Low iron, for example, can contribute to tiredness.
In practice, that means plenty of fruit, vegetables, pulses, whole grains, seeds and nuts, with protein from fish, eggs, beans and lean meat, plus some dairy or fortified alternatives. The NHS recommends at least five portions of fruit and vegetables a day, and cutting down on foods high in sugar, salt and saturated fat helps too.
Eating this way also helps maintain a healthy weight, since vegetables, fruit and whole grains are filling for fewer calories, and it is linked with a lower risk of heart disease, type 2 diabetes and some cancers later in life.