Top 12 Vital Nutrients for Kids Every Parents Should Know

Vital Nutrients for Kids

These are the top 12 vital nutrients for kids. Feeding picky kids healthy food can be tough. There are lots of yummy processed foods, but balanced meals are important. Kids aged 5 to 7 need about 1,000-1,600 calories a day, with protein, fruits, veggies, and whole grains. They should eat three meals and two snacks daily to get the nutrients they need. Also, these nutrients are very essential for the human body in general. Thus, make sure your kids get the adequate amount. Without further ado, let us jump into the list. 


Kids between 5 and 7 need protein for growth (about 2 inches per year!). It helps build muscles, bones, and organs, boosts immunity, and repairs tissues. They should eat about 0.95 grams of protein per kilogram of body weight. Protein can come from animal sources like eggs, milk, and dairy products, as well as plant-based sources like soy, beans, lentils, nuts, and quinoa. Snacks like pudding or custard can be tasty ways to include protein in their diet. Also, proteins are easily available at your local grocery store as well. You can make the trip once a day to get them.

Healthy Fats

Young children aged 5 to 7 need healthy fats for their brains and energy. These fats are found in foods like nuts, avocados, fatty fish, and seeds. They help with brain and nerve development and help absorb vitamins A, D, E, and K. You can give your child foods like peanut butter, avocados, and cream cheese on toast to include good fats in their diet. Also, give them full-fat, pasteurized milk and milk products to keep them full and avoid junk food snacks. Moreover, these fats are more healthy than the processed fats found in some foodstuffs. 


Carbohydrates are like fuel for our bodies, giving us energy. Kids aged 5 to 7 need around 130 grams of carbs each day. You can give them healthy carbs from foods like whole-grain cereals, brown rice, fruits, veggies, and beans. Fiber is another type of carb they need, about 25 grams daily from fruits and veggies. Also, Fiber helps with bowel movements and keeps them healthy. Good carb options for kids are oatmeal muffins, cheesy bean toast, and crunchy roasted chickpeas. Include these in your child’s diet to keep them energized and strong. Moreover, the more veggies you eat, the stronger your body becomes.

Healthy Fats
Credit: Hindustan times


Vitamin A

Vitamin A is super important for your child’s health. It helps their immune system, eyes, growth, and bones. Foods rich in vitamin A are liver, fish, eggs, and dairy products. Green leafy veggies, orange, and yellow fruits and veggies are also great sources. Mangos, papaya, carrots, and sweet potatoes have lots of vitamin A. You can try sweet potato fries with marinara sauce or carrot and corn soup for tasty vitamin A options. These foods will keep your child strong and healthy. Also, you can find these fresh fruits at your local grocery store. 

Vitamin C

For kids aged 4-8, vitamin C is really important. It helps their blood cells, bones, and tissues stay healthy. Vitamin C also boosts their immune system and keeps their gums strong. If they don’t get enough vitamin C, they might have bleeding gums and wounds that take longer to heal. Freshly squeezed juices like orange, watermelon, or cantaloupe juice are great sources of vitamin C. Let your child have these juices to stay healthy and strong. Also, Vitamin C provides you with a great boost to your health. And they taste great as well. 

Vitamin D

Kids who are one year old or older need at least 600 International Units (IU) of vitamin D every day. Moreover, this vitamin helps their bodies absorb calcium, which is important for their growing bones. Milk, dairy products, egg yolks, fish, and fish oil are great sources of vitamin D. You can also give them fortified cereals, milk, cheese, yogurt, and eggs to make sure they get enough vitamin D daily. Also, if your child is lactose intolerant, orange juice is a good option to get vitamin D and calcium. It’s important to keep their bones strong and healthy.

Vitamin C
Credit: healthline


Kids under 7 need calcium to keep their bones strong and healthy. Not having enough calcium can lead to problems like rickets, which can cause bent legs and slow growth. It can also make their muscles weak and sore. Also, to get enough calcium, they can eat green leafy veggies like spinach and beans, soy products, fish, nuts, and lentils. Moreover, yummy snacks like Greek yogurt, kale chips, and cheese cubes are also great sources of calcium to give them during the day. Keeping their bones strong will help them grow and stay active. It is one of the most essential nutrients in the body. 


Zinc is super important for kids’ bodies as they grow. It helps with cell growth and fights off common illnesses like colds and ear infections. Not getting enough zinc can make it hard for them to remember things and learn. Also, kids usually need around 2-11 milligrams of zinc every day, and they can get it from foods like chicken, meat, beans, dairy, nuts, and seeds. Since the body can’t store zinc, they need to eat these foods regularly. Yummy snacks like fortified cereals, cashews, and almonds are also great sources of zinc and help them grow strong.


Iron is super important for kids as they grow, and they need about 10 milligrams of it every day. It is a key part of red blood cells that carry oxygen all over the body. Kids can get iron from foods like spinach, dried fruits, eggs, beans, sweet potatoes, meat, and fish. Yummy meals like meatballs, veggie pasta, spinach muffins, and oatmeal bars can give them more iron to help them stay healthy and strong. Also, Iron is one of the most essential nutrients. It makes you strong. So make sure to not skimp on it. 



Magnesium is a special helper for muscles. It works with calcium to make muscles work better. Also, it helps with vitamin D and calcium to keep bones and teeth strong. Magnesium helps kids sleep well, stay happy, and have a strong immune system. Kids from 4 to 8 need about 130 mg of magnesium every day to stay healthy and happy. Also, you must make sure the magnesium requirements are well-fulfilled. Do not stray far from the doctor’s advice. It will not be well for you otherwise. Magnesium is beneficial for your body in a lot of ways. 


Minerals are like vitamins – they help our bodies in many ways. They are needed for strong bones and teeth, to control our metabolism, and to stay hydrated. Some important minerals are calcium, iron, and zinc. Calcium makes our bones strong and helps our nerves work well, keeps blood pressure healthy, and muscles working right. Iron helps our red blood cells and makes hormones. Zinc makes our immune system strong and helps our body heal wounds. All these minerals are important for our health. Also, minerals can be found everywhere in the local market. All you need to do is search a little. 


Water is super important for your body. You can go without food for a while, but you need water every day. Your body is mostly made of water – about 62 percent! Also, water helps your brain work better and keeps you in a good mood. It acts like a cushion and helps your body move smoothly. Water also gets rid of bad stuff from your body, brings good stuff to your cells, and stops you from getting constipated. Moreover, if you don’t drink enough water, you might feel tired and have trouble concentrating or doing physical activities. So, always remember to drink water.

Also read: Pet Supplements: What Your Dog Needs to Live and Stay Healthy