5 Nutrients Your Children Need Badly

5 Nutrients Your Children Need Badly
child eating

We all love our children. We also know that they require a certain amount of calories each and every day to function at their best health (number varies according to age) and we somehow make sure that the magical number is reached for the day. But are children getting all the nutrients they could really use? Following are the 5 important nutrients that children must have.


Fiber is basically carbohydrates that cannot be digested. Fiber doesn’t account to any calories. The insoluble type of fiber helps us with the digestive system. It helps in the food movement and prevents constipation. If fiber content is taken regularly, it can also help in reducing the cholesterol level in the blood.

Food to take

Fiber content is rich in grains, fruits, vegetables and also in legumes like lentils and peas.

Vitamin D and E

Vitamin D and E are few of the micro nutrients that help in the growth of the children. Vitamin D is needed in good amounts as it helps in calcium and phosphorus absorption. This means the child will have healthier bones and teeth if he/she gets enough Vitamin D. Deficiency could lead to a condition called Rickets (bowed legs).

Vitamin E on the other hand acts against free radical production that could damage cells. They also make sure that the immune system is right.

Food to take

Milk and cereals have a good amount of Vitamin D a child could use. Vitamin D can also be obtained from a little exposure under the sun.

Fruits like mangoes are a good source of Vitamin E. They are also found in good quantities in almonds, peanuts and sunflower seeds.


Calcium is another vital nutrient your child needs. Calcium is helpful in the growth and maintenance of bones. It also plays an important role in muscle contraction, hormone release and in the transmission of messages through the nerves. If there isn’t enough calcium in the blood, it will be taken from the bones for the purpose of normal cell functioning.

Food to take

Milk is the single best source of calcium for children. You can also give orange juice which is also rich in Vitamin C and D.


Magnesium is important for a child’s growth. The absence of magnesium in a child’s diet could affect the immune system and also impact the nerve functions.

Foot to take

Magnesium is rich in milk and peanuts. If you would to take the green route you can give your child spinach and peas and even some bananas.


Potassium makes sure that the functioning of the heart and muscles are normal. It also maintains fluid balance and helps in the production of energy that children will need for day to day activities.

Food to take

Potassium is available in good quantities in dairy products, fruits, vegetables and in some sea foods.

The above are the 5 nutrients that must be present in a child’s diet. They will help them in normal growth and also prevent some unwanted medical conditions.

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