Children Nutrition: The Most Important Vitamins

Children Nutrition: The Most Important Vitamins


Vitamins For Children

Children's Vitamins

Food is the best source of supplying the child with the vitamins his body needs by providing all the nutrients in the child's main and light meals, but some children do not meet their needs of vitamins, minerals, and other nutrients. 

Because of their strange temperament, and their lack of acceptance of eating many types of foods, some of them may suffer from a deficiency in the levels of nutrients, and this does not mean that every food-selective child will suffer from a deficiency in vitamin levels, as many foods and drinks are rich in vitamins and nutrients that the child’s body needs; Such as orange juice, milk, and breakfast cereals.

But some cases require taking nutritional supplements; Such as the presence of a delay in the child’s physical and developmental growth, and the child’s suffering from sensitivity to certain types of food, and his infection with some chronic diseases. Before the mother gives her child any kind of vitamin supplement, she should consult the doctor, and inform him of any medications the child takes, and any diseases he suffers from; Because there are certain cases in which vitamin supplements should not be taken, and the doctor alone can decide the quantity and quality that the child needs, and it should be noted that there are side effects of these nutritional supplements, and they are not completely safe.

Vitamins that the child needs

Vitamin supplements are available in pharmacies without The need for medical prescriptions, however, the doctor should be consulted about the amount and type of vitamin that the child needs; To avoid the side effects that may occur due to the inappropriateness of the vitamin for the child, and it is not certain that a particular vitamin is best for children; Because the best varies from one child to another depending on his health condition, and the possibility of him taking certain medications, and a group of the most important vitamins for children are mentioned as follows:

Vitamin D: Sunlight is the best source of vitamin D, in addition to some foods; Like oily fish, eggs, and fortified breakfast cereals, however, children need drops of vitamin D. It is recommended that breast-fed infants between the ages of one day and one year get an estimated 8.5-10 micrograms of vitamin D; This is to ensure that the child gets his daily need of the vitamin, and children between one and four years of age must get 10 micrograms of the vitamin.

Vitamin A: Vitamin A is very important for children; To strengthen the immune system, help to see in dim light, and maintain healthy skin, it is found in dairy products, carrots, sweet potatoes, and mangoes.

Vitamin C: It is a very important element for the health of the immune system in children, and for the absorption of iron in their bodies. Its natural sources are oranges, kiwis, strawberries, broccoli, tomatoes, and peppers.

B vitamins: which include vitamins B2, B3, B6, and B12, and these vitamins help the body in metabolism and energy production, and maintain the health of the circulatory and nervous system As for its food sources, it includes the following: Meat. chicken. fish. Nuts. eggs. the milk. Cheese. peas; soybean.

Vitamin E: Vitamin E strengthens the immune system in the body, and helps maintain the health of blood vessels and blood flow. Sources of this vitamin include the following:

Vegetable oils; Such as: sunflower oil, safflower oil.

Nuts and seeds; Including almonds, hazelnuts, and sunflower seeds.

Healthy Nutrition For Children

A healthy diet in childhood and adulthood is important for growth and development, and for the prevention of various pathological disorders, and the Dietary Guidelines recommend that the diet of children aged two years and over contains a variety of fruits and vegetables, whole grains, and fat-free dairy products, Or low in fat, plus a variety of protein foods and oils. It also recommends limiting children's consumption of calories from solid fats (which are rich in saturated and trans fats), added sugars, and reducing sodium intake. Among the most important food groups that make up a healthy diet for a child:

Proteins: Protein when eating seafood, lean meats, chicken, eggs, legumes, soy products, and unsalted nuts to include in a child's diet.

Fruit: The child should be encouraged to eat a variety of fresh, canned, frozen, or dried fruits instead of fruit juice. Dried increases the calories consumed.

Vegetables: Offer a variety of fresh, canned, frozen, or dried vegetables, and be sure to choose canned or frozen vegetables that are low in sodium.

Cereals: Whole grains should be tested; Such as: whole-wheat bread, oatmeal, popcorn, quinoa, or brown rice, and reduced refined grains; Such as: white bread, pasta, and rice.

Dairy products: The child should be encouraged to eat fat-free or low-fat dairy products.

The child’s diet aims to reduce the calories he gets from each of the following:

  • Added sugar: reducing the consumption of added sugars; Examples include: brown sugar, corn syrup, white sugar, etc. As for natural sugars; Ex: those in fruit and milk are not added sugars.
  • Saturated and trans fats: Saturated fats should be reduced; It is the fat that comes mainly from n animal food sources; Such as: red meat, poultry, and full-fat dairy products, and limit your intake of trans fats by avoiding foods that contain partially hydrogenated oil. The healthiest fats are found in olive oil, nuts, avocado, and seafood. 

The Amount Of Nutrients That A Child Needs

Children need vitamins and minerals for healthy and sound growth, and the needs of the child vary based on his age, and the following table shows some of these vitamins and minerals and the daily needs of the child, based on age:

Vitamin or mineral

1-3 years old baby needs

4-8 years old child needs


700 mg

1000 mg


7 mg

10 mg

Vitamin A

300 μg

400 micrograms

Vitamin B12

0.9 μg

1.2 μg

vitamin C

15 mg

25 mg

Vitamin D

600 IU

600 IU