Kids have busy little bodies. In addition to the same essential bodily functions that keep adults alive and well, children are also growing and developing tissue, organs and bones that will support them into adolescence and beyond.

It’s important to provide kids with all the nutrients that their bodies need during this crucial development stage. Eating a well-balanced diet that’s rich in wholefoods like fruit and vegetables will help to ensure that they are consuming all the vitamins and minerals that they need to grow and stay healthy.

Here are a few vitamins and minerals that are especially important for little bodies:

Calcium

Calcium is important for healthy teeth, joints, and bones, especially for children and teenagers who are yet to reach ‘peak bone mass’, or the stage where we have a fully developed skeleton.

Foods that are rich in calcium include dairy products like milk, yoghurt, and cheese. It can also be found in vegetables like broccoli, kale, spinach, Chinese cabbage, and edamame, and some legumes including white beans, red beans, and chickpeas.

Vitamin D

Vitamin D helps the body to absorb calcium, but it’s also important for a healthy heart, brain, and immune system.

We mostly get our Vitamin D from the sun, which is why it’s recommended that children spend time outdoors in the sunshine. During the winter or periods when children are spending time indoors, it’s often recommended that people take a Vitamin D supplement to ensure that they’re not deficient.

Vitamin D is also found in some foods, including fatty fish like salmon, eggs, some mushrooms, and dairy foods. It’s also common to find grocery items that are fortified with Vitamin D, for example, cereals and orange juice.

Vitamin A

Vitamin A helps with the development of healthy skin, eyes, and immune health, and is considered especially important for babies and young children.

There are lots of different dietary sources of Vitamin A. It can be found in orange fruits and vegetables, including sweet potato, carrots, and mangoes, as well as other vegetables like swedes, spinach, cabbage, and broccoli. You can also get Vitamin A from eggs, some cheeses, and oily fish like mackerel or salmon.

Vitamin C

Vitamin C helps with the development of a healthy immune system, supporting kids in fighting off infection. It also assists with developing and maintaining lots of other parts of the body, like collagen, muscle, cartilage, and blood vessels, so it’s an important vitamin for general health and wellbeing. It also helps the body to absorb iron, another essential nutrient.

Citrus fruits like oranges are rich in Vitamin C, but it can also be found in lots of different fruits and vegetables, including kiwi fruit, berries, broccoli, tomatoes, capsicum, melon, and even potatoes.

A diet that’s full of nutrient-rich wholefoods will help to ensure your child is getting all of the nutrients they need to grow and develop into healthy adults. If you’re unsure or would like to find out more, speak to your doctor or visit your local Capital Chemist Pharmacist.