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
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

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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Botanical-online is an informative page that describes, among other topics, the traditional uses of plants from a therapeutic point of view. Their descriptions do not replace professional advice. Botanical-online is not responsible for self-medication and recommends consulting with the physician.