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.