Micronutrient intake is vital for the healthy development and well-being of children and adolescents. While nutritional intake doesn’t just start with food intake and begins at preconception care, there are a few key nutrients to ensure your child is receiving for optimum health! Vital nutrients shown across serval clinical trials include iron, iodine, folic acid, zinc, vitamin A and vitamin D.

Protein

Protein is an essential nutrient for children, as it plays a vital role in building and repairing tissues, as well as in the production of enzymes and hormones. Good sources of protein for children include meat, poultry, fish, beans, and nuts. It is important to include a variety of protein sources in your child’s diet to ensure they are getting all of the amino acids they need.

Calcium

Calcium is an important mineral that is necessary for strong bones and teeth, as well as proper muscle function. It is especially important for children, as their bones are still growing and developing. Dairy products like milk, cheese, and yogurt are excellent sources of calcium, but non-dairy options like fortified almond milk and tofu can also be good choices.

Iron

Iron is a mineral that is necessary for carrying oxygen to the body’s cells and tissues. It is especially important for children, as their bodies are still developing and need plenty of oxygen to function properly. Good sources of iron include red meat, poultry, beans, and leafy green vegetables. It is important to include iron-rich foods in your child’s diet, as a deficiency can lead to anemia, which can cause tiredness and fatigue. Iron is also shown to play a vital role in the development of motor, cognitive, social-emotional and neurophysiological development in the short and long term. Benefits have been found in improving cognitive ability in children who’s iron deficiency has been corrected with lower doses of iron over a longer period.

Vitamin D

Vitamin D is a nutrient important for calcium absorption and the development of strong bones. It can be found in fatty fish, egg yolks, and fortified foods like milk and cereal. Vitamin D is also important for maintaining a healthy immune system. In the winter months or for children who do not get outside frequently, a vitamin D supplement may be necessary.

Iodine

Iodine is a trace mineral that is necessary for the production of thyroid hormones, which help regulate metabolism. It can be found in foods like seafood, seaweed, dairy products, fortified bread and salt. Iodine is an essential nutrient for brain development.

Folate

Folate, also known as folic acid, is a B vitamin that is important for the proper development of the brain and nervous system. It can be found in leafy green vegetables, beans, and fortified grains. It is especially important for women who are pregnant or planning to become pregnant to get enough folate, as a deficiency can lead to birth defects.

Fussy Eaters?

It can sometimes be hard to get all of these nutrients into little ones’ diets due to taste, texture and appearance. Supplementation of these nutrients from food-based forms makes for an excellent preventative care method to ensure your child is getting all the nutrients they require to thrive. Studies have shown that including your little ones in the preparation of meals has a direct impact on both their positive associations with healthy foods but also their ability to choose healthier food options for themselves. Encouraging children to be involved with the cooking and preparation process shows great potential to be a positive health promotion strategy improving dietary habits and food choices through education, play and hands-on learning.

Some of my favourite Supplements which provide serval nutrients for your little ones to thrive and are easy to disguise for fussy eaters include Bush Tucker Blends, Nutra Organics and Brauer for Kids.

In addition to these 6 nutrients, it is also important for children to get enough zinc and vitamin A. Zinc is necessary for immune function and wound healing, and can be found in foods like meat, seafood, and fortified cereals. Vitamin A is important for vision and immune function and can be found in foods like liver, sweet potatoes, and fortified milk.

By including these nutrients in your child’s diet, you can help them grow and develop properly and give them the best possible start in life. Make sure to include a variety of nutrient-rich foods in their diet and consult with a healthcare professional if you have any concerns about your child’s nutrition.

References

Chu, Y. L., Farmer, A., Fung, C., Kuhle, S., Storey, K. E., & Veugelers, P. J. (2013). Involvement in home meal preparation is associated with food preference and self-efficacy among Canadian children. Public Health Nutrition, 16(1), 108–112. https://doi.org/10.1017/S1368980012001218

Mousain-Bosc, M., Roche, M., Polge, A., Pradal-Prat, D., Rapin, J., & Bali, J. P. (2006). Improvement of neurobehavioral disorders in children supplemented with magnesium-vitamin B6. I. Attention deficit hyperactivity disorders. Magnesium Research, 19(1), 46–52.

Yakoob, M. Y., & Lo, C. W. (2017). Nutrition (Micronutrients) in Child Growth and Development: A Systematic Review on Current Evidence, Recommendations and Opportunities for Further Research. Journal of Developmental & Behavioral Pediatrics, 38(8), 665–679. https://doi.org/10.1097/DBP.0000000000000482