Essential Nutrients for Children

Family Health, Nutrition
on June 27, 2011

Children develop very rapidly over the course of their first 18 years, especially after puberty, making this a crucial time to get proper nutrition. Getting the right balance of vitamins and macronutrients will lay the foundation for your child’s happy and healthy life.

Macronutrients. Macronutrients are primarily found in meals and are divided into proteins, carbohydrates and fats. A balance of protein and healthy carbohydrates found in fruits, vegetables and whole grains — along with good fats from foods like avocado, olive oil or fish — should make up the basis of a child’s daily food intake. According to the American Academy of Pediatrics (AAP), children should follow the same dietary guidelines as adults, in smaller portions. Fat restriction, however, can be detrimental to children up to age 2 because fat is necessary for healthy brain development.

Calcium. Because children are growing and developing into adults, calcium is one of the most important nutrients for children. Getting the right amount of calcium can help children develop strong bones and teeth. Milk, yogurt, dark greens like kale and calcium-enriched foods are all good sources of this mineral. Teaching your children to eat these foods will help them maintain strong bones and could prevent debilitating diseases like osteoporosis and arthritis.

Fiber. Getting kids to eat fruits and vegetables can be difficult, but foods like broccoli, beans, pears and apples are high in fiber, which is another nutrient essential for children. Fiber keeps the digestive system moving smoothly. It also prevents constipation, which can be uncomfortable for a young child.

Vitamin D. The AAP states that modern children aren’t getting enough vitamin D per day. This essential nutrient aids in strengthening bones, but researchers have discovered that vitamin D may also help prevent chronic diseases later in life, including immune disorders and cardiovascular disease. The AAP recommends vitamin D supplements for infants throughout your child’s adolescent years, in addition to enough exposure to sunlight and milk, which are both rich in this essential nutrient. Talk to your doctor about the best supplement for your child and about vitamin-D-rich foods like egg yolks, oily fish and cheese.

Potassium. Potassium, found naturally in bananas, melons and potatoes, helps prevent muscle cramps and is essential for keeping major organs, including the heart and kidneys, functioning properly. The University of Maryland Medical Center says that during infancy, children should get about 500 milligrams of potassium a day. That requirement gradually increases to 2,000 milligrams per day when children reach the age of 10. Children with salty diets may need more because salt depletes potassium. If your child isn’t getting enough potassium, talk with your physician before using supplements to make up the difference. Supplements can be harmful to children if used improperly.