Vitamins and minerals for children

What vitamins and minerals are good for children?

What are vitamins and minerals?

Vitamins and minerals are nutrients that come from plant food or animal food.

What are vitamins and minerals for?

Vitamins and minerals are necessary for many body functions. Among them we could mention, for example, to maintain a healthy hair and skin, to protect against aging, to maintain intestinal health, to preserve the health of the heart and arteries, to keep your mind in good state, etc.

Where do we get the vitamins and minerals from?

walking in the street

Vitamins help us being healthy

Vitamins and minerals can be obtained from animal or vegetable foods. Fruits and vegetables are rich in vitamins and minerals.

For example, carrots are rich in vitamin A which is very suitable for the eyes.

Many animal foods provide many minerals, such as milk that is rich in calcium, which is needed for bones.

Table of vitamins and minerals

In the following table you can see the different vitamins, what are they used for and in which foods we can find them. There are other foods that can also have these vitamins but in the table we have included those with the highest amount

Vitamins for children
NameWhat is it for?Food rich in this vitamin
Vitamin AFor your sightDark green leafy vegetables and fruits and vegetables yellow, orange or red: Carrots, spinach, chard, tomatoes, apples, pumpkins, etc.
Vitamin BFor your brainBread, cereal, rice, chickpeas, peas, lentils, beans, etc..
Vitamin CFor your defenses and your skinFruits and raw vegetables: oranges, tangerines, kiwis, strawberries, lettuce, carrots, tomatoes, etc.
Vitamin DFor your bonesButter, oily fish such as salmon, tuna, sea bass, mackerel, etc..
Vitamin EFor your skin and your heartOlive oil, avocado. and nuts
Vitamin KFor your blood circulationMeat, fish, broccoli, watercress, kale, cauliflower, spinach, turnip greens, cabbage, parsley, peas, Brussels sprouts, endive, escarole, spinach, tofu, soy milk, soy flour, fermented soy shakes.
Minerals for children
Namewhat is is for?Food rich in minerals
CalciumFor your bones and teethMilk, nuts, citrus, figs, carrots
IronFor your bloodSpinach, lentils, chickpeas, beans, meat, fish,
PhosphorusFor your bones and brainFish, meat, nuts, lentils, chickpeas, beans, etc.
MagnesiumFor your bones and musclesVegetables, beans, peas, lentils, beans, nuts – almonds, hazelnuts, walnuts., Figs, bananas, dates, dried apricots
IodineFor your growth and brainFish and seafood
PotassiumTo be well hydratedFruit, banana, melon, papaya, grapes
ZincTo have good defenses, for your hairFish, seafood, whole grains, beans, lentils, beans, peas, etc.
SeleniumTo protect your bodyYogurt, milk, cereals, nuts

To remember

  • Vitamins and minerals exert numerous functions in the body.

  • Fruits and vegetables are rich in vitamins and minerals

  • A varied and balanced diet will provide the vitamins and minerals we need for our body to function properly.

nutrients characteristics

Characteristics of nutrients

punto rojo More information on nutrition.

Written by Editorial Botanical-online team in charge of content writing

19 March, 2019

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