Children and teenagers have different nutritional requirements compared to adults. Because of that you must ensure that the food they consume meet their needs. But in a fast-paced world, children may not have enough time to eat as much as they should, or prefer fast food over vegetables
While there are multivitamins and supplements from brands like Designs for Health in Supplement First, you need to know which nutrients are crucial, and how much of it the younger ones need. Read on to find out the vitamins and minerals your kids need:
Calcium is a vital building block of our bones and teeth. The more bones children build now, the more reserves they have once bone loss starts in the future.
Here is the daily recommended calcium intake for children and teenagers:
- 1-3 years old: 700mg
- 4-8 years old: 1,000mg
- 9-18 years old: 1,300mg
You can find calcium in salmon, dark leafy vegetables, dairy products, and fortified foods.
- B Vitamins
B Vitamins are crucial for our energy, metabolism, nervous system, and maintaining a healthy heart. B12 is one of the most vital B vitamins for children and adults.
Here is the daily recommended intake of B vitamins for children and teenagers:
- Babies: 0.5mcg
- Toddlers: 0.9mcg
- 4-8 years old: 1.2mcg
- 9-13 years old: 1.8mcg
- Teenagers: 2.4mcg
- Pregnant teenagers: 2.6mcg
You can find vitamin B12 in animal-based food such as eggs, poultry, fish, and meat. Most children get adequate B vitamins in a regular diet, but for vegans and vegetarians, they may require supplements and B12-fortified foods.
- Vitamin D
Together with calcium, vitamin D helps build strong bones. Adequate amounts of this vitamin helps reduce the risk of chronic disease in the future.
According to the American Academy of Pediatrics, babies and children require at least 400 IU of vitamin D a day. If you’re breastfeeding your baby, they require vitamin D supplement drops and after weaning, they must get at least 32 oz of vitamin D-fortified milk or infant formula.
- Vitamin E
This vitamin would strengthen our bodies’ immune systems. Vitamin E also helps keep our blood vessels flowing properly.
Here are the adequate amounts of vitamin E children need daily based on their age:
- 1-3 years old: 9 IU
- 4-8 years old: 10.4 IU
- 9-13 years old: 16.4 IU
- Teenagers: 22 IU, like adults
You can find vitamin E in vegetable oils, nuts, and seeds.
Iron helps our red blood cells carry oxygen throughout our bodies. For children, their iron requirements range from 7-10mg of iron a day. Once they hit their teenage years, boys will need around 11mg while girls who begun menstruating need around 15mg daily.
You can find numerous iron supplements for sale in stores like Supplement First, but you can also find it naturally in red meats and different animal products. Iron is also found in various beans and dark green leafy vegetables.
Wrapping It Up
Make sure you’re aware of the nutrients your child needs and how much of it they need to consume!