These nutrients help children develop optimally

Vitamin D

Vitamin D supports bone health, reduces inflammation and improves immunity. The body produces this vitamin when exposed to sunlight. Vitamin D is found in salmon, fortified milk, and fortified cereals.

0-12 months old: During the first 6 months of life, breast milk can provide all nutritional needs for children except vitamin D. Children under 12 months of age need 400 IU per day, increasing to 600 mg after 12 months.

Toddlers: Older children need to eat lots of foods containing vitamin D. Parents should talk to their pediatrician to understand more about their child’s needs.

Teenagers: The recommended amount of vitamin D for children this age is 600 IU per day. If the doctor finds that your child’s vitamin D level is low, he or she can prescribe appropriate supplements.

Iron

This mineral transports oxygen to tissues and organs in the body, helping with energy production. When iron levels are low, children are often tired and weak. Babies need iron for brain development.

Iron is found in meat, seafood, poultry, spinach, beans, and fortified cereals. Eating foods that provide vitamin C such as citrus fruits, broccoli and red bell peppers helps increase iron absorption.

0-6 months: Most babies store enough iron in about the first 6 months of life.

Toddlers and young children: Children 1-3 years old need 7 mg of iron per day and 10 mg of iron per day for children 4-8 years old. Drinking too much cow’s milk at this age can overwhelm other foods, causing children to not get enough iron. Babies should not drink more than 600 ml of milk per day.

Omega-3

Omega 3 is important for brain health, heart health, and eye health. This fatty acid is found in salmon, sardines, herring, mackerel, walnuts, flaxseeds, chia seeds, and canola oil.

0-6 months: Breast milk contains omega-3s called DHA, ALA, EPA. Babies 0-12 months need 0.5 g of omega-3 per day.

Newborns: Babies get some omega-3s through breast milk and formula. Parents supplement fish and flaxseeds for their babies.

Toddlers, young children: Children 1-3 years old need 0.7 g of omega-3 per day. At 4 to 8 years of age, the need increases to 0.9 g per day. Children should eat chia seeds and add flaxseed oil to smoothies.

Older children and teenagers: After age 9, children’s need for omega-3 increases to more than 1-1.6 g per day. Parents continue to look for ways to add omega-3 to their children’s diets.

Zinc

This mineral is essential for development, immune function, and wound healing. Zinc is found in meat, milk, fish, shellfish, legumes, and fortified cereals.

0-6 months: At this age, breast milk and formula provide adequate amounts of zinc. Children need 2 mg of zinc per day.

Toddlers and young children: If your child has a varied diet he will usually get enough zinc. Children 1-3 years old need 7 mg of zinc per day, 4-8 years old should have 12 mg.

Calcium

Calcium helps build bones and teeth. Cow’s milk, yogurt, cheese, almonds, broccoli, kale, spinach and fortified plant milks are all good sources of calcium.

0-6 months: Babies this age get the calcium they need through breast milk or formula.

Toddlers and young children: At ages 1-3, children need 700 mg of calcium per day, this number increases to 1,000 mg for children 4-8 years old.

Teenagers: Calcium is important at this age because this is the time when a child’s body stores calcium to ensure strong bones for decades to come. For 9-year-old children, the recommended calcium intake is 1,000-1,300 mg per day.

Kali

This mineral is important for nerve health, balances heart rhythm, and can remove sodium from the body. Potassium is found in oranges, grapefruit, melons, grapes, spinach, potatoes, bananas, lentils, dried fruit, winter squash, sweet potatoes and milk.

0-6 months: Breast milk and formula must contain the right balance of potassium for babies of this age. Children need 400 mg of potassium per day.

Toddlers, young children: Potassium needs range from 2,000 mg or more for ages 1-3, while 4-8 years old is 2,300 mg potassium.