Give them a headstart

The vitamins kids really need.

Children benefit from a diet that contains all the essential food groups in order to grow strong and healthy. Planning a child’s meal to include all the necessary macronutrients, vitamins, and minerals can give them a healthful start.
Below are some of the essential vitamins and minerals that children need.
According to the Academy of Nutrition and Dietetics, adolescents reach 90% of their peak bone mass by age 18 for females and age 20 for males. As such, a child’s diet must contain all the essential nutrients for bone health.
The following micronutrients work with calcium to build healthy bones:
• vitamin D
• vitamin K
• magnesium
The Dietary Guidelines for Americans
Trusted Source provides the following daily calcium requirements for children of different ages:
• Children aged 1-3: 700 milligrams (mg) per day
• Children aged 4-8: 1,000 mg per day
• Children aged 9-18: 1,300 mg per day

Dairy foods, such as milk, yogurt, and cheese, are good sources of calcium. An 8-ounce glass of milk provides 300 mg of calcium.
Other good sources of calcium include:
• leafy green vegetables
• pulses


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