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?
Vitamins help us being healthy
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|
|Name||What is it for?||Food rich in this vitamin|
|Vitamin A||For your sight||Dark green leafy vegetables and fruits and vegetables yellow, orange or red: Carrots, spinach, chard, tomatoes, apples, pumpkins, etc.
|Vitamin B||For your brain||Bread, cereal, rice, chickpeas, peas, lentils, beans, etc..
|Vitamin C||For your defenses and your skin||Fruits and raw vegetables: oranges, tangerines, kiwis, strawberries, lettuce, carrots, tomatoes, etc.
|Vitamin D||For your bones||Butter, oily fish such as salmon, tuna, sea bass, mackerel, etc..
|Vitamin E||For your skin and your heart||Olive oil, avocado. and nuts
|Vitamin K||For your blood circulation||Meat, 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
|Name||what is is for?||Food rich in minerals|
|Calcium||For your bones and teeth||Milk, nuts, citrus, figs, carrots
|Iron||For your blood||Spinach, lentils, chickpeas, beans, meat, fish,
|Phosphorus||For your bones and brain||Fish, meat, nuts, lentils, chickpeas, beans, etc.
|Magnesium||For your bones and muscles||Vegetables, beans, peas, lentils, beans, nuts – almonds, hazelnuts, walnuts., Figs, bananas, dates, dried apricots
|Iodine||For your growth and brain||Fish and seafood|
|Potassium||To be well hydrated||Fruit, banana, melon, papaya, grapes
|Zinc||To have good defenses, for your hair||Fish, seafood, whole grains, beans, lentils, beans, peas, etc.
|Selenium||To protect your body||Yogurt, milk, cereals, nuts|
Characteristics of nutrients
More information on nutrition.