The Essential Nutrients for Children

Are your children getting the vitamins and minerals they need to live a happy healthy life? A great rule of thumb to make sure your kids are getting the nutrients they need are the feed them a variety of foods. Follow this simple list to maximize your child’s nutrition and keep them feeling wonderful inside and out!

Vitamin/ Mineral: Why they need it: Where to find it:
Vitamin A Good for eyesight and a great immune system booster Carrots and other orange colored fruits and veggies
B Vitamins Helps the body make and use energy (prevents anemia) Whole grains, fish, chicken, meat, leafy greens, and dairy
Vitamin C Helps body fight infections and heal faster Oranges, strawberries, tomatoes, cantaloupe, and red peppers
Vitamin D Helps body absorb calcium to build strong bones and teeth Natural sunlight (in moderation), fortified milk, cereal, tuna, and eggs
Calcium Builds strong bones and teeth Dairy – including low-fat milk, yogurt, and cheese
Choline Helps cells keep their shape and the nervous system function optimally Eggs, fish, beef, chicken, broccoli
Iron Helps red blood cells move oxygen to the rest of the body Lena meat (beef), beans, dark leafy greens, and iron-fortified cereal
Magnesium Important for cell development and making energy Bran cereal, brown rice, tofu, beans, almonds, and all other nuts
Potassium Controls blood pressure and keeps the heart and muscles working properly Bananas, sweet potatoes, white beans, skim milk, and low-fat yogurt
Zinc Helps the immune system run optimally and assists in growth Chicken, beans, and fortified cereals


Brennan, D. (Ed.). (2016, April 14). Slideshow: Essential Nutrients for Kids. Retrieved July 22, 2016, from