WHAT ARE THE ESSENTIAL NUTRIENTS FOR CHILDREN?

Children need a variety of essential nutrients to support growth, brain development, immunity, and overall health. These nutrients come from a balanced diet, but some kids may need supplements to fill nutritional gaps.

1. Protein (Builds Muscles & Tissues) 

✅ Why?

• Essential for growth, muscle repair, and immune function.
• Helps make enzymes, hormones, and neurotransmitters.

🔹 Best Sources:

• Lean meats, eggs, fish 🐟
• Dairy (milk, yogurt, cheese) 🥛
• Beans, lentils, tofu, nuts 🌰

2. Carbohydrates (Energy Source) 

✅ Why?

• Main source of energy for the brain and body.
• Supports physical activity and brain function.

🔹 Best Sources:

• Whole grains (brown rice, whole wheat bread) 🍚
• Fruits & vegetables 🍎🥦
• Legumes & beans

3. Healthy Fats (Brain & Nerve Development) 

✅ Why?

• Essential for brain growth, hormone production, and cell function.
• Omega-3s improve memory, learning, and focus.

🔹 Best Sources:

• Fatty fish (salmon, sardines) 🐟
• Nuts & seeds (walnuts, flaxseeds, chia) 🌰
• Avocados & olive oil 🥑

4. Calcium (Strong Bones & Teeth) 

✅ Why?

• Helps build strong bones & teeth.
• Needed for muscle contraction & nerve function.

🔹 Best Sources:

• Dairy (milk, cheese, yogurt) 🥛
• Leafy greens (spinach, kale) 🥬
• Fortified plant-based milk

5. Iron (Oxygen Transport & Brain Development) 

✅ Why?

• Helps red blood cells carry oxygen.
• Prevents fatigue, anemia, and cognitive issues.

🔹 Best Sources:

• Red meat, poultry, eggs 🥩🥚
• Beans, lentils, tofu
• Dark leafy greens

6. Vitamin D (Bone Health & Immunity) 

✅ Why?

• Helps the body absorb calcium for strong bones.
• Supports immune function.

🔹 Best Sources:

• Sunlight exposure ☀️
• Fatty fish (salmon, mackerel) 🐟
• Fortified dairy or plant-based milk

7. Vitamin C (Immunity & Skin Health) 

✅ Why?

• Strengthens immune system.
• Helps with wound healing and collagen production.

🔹 Best Sources:

• Citrus fruits (oranges, lemons) 🍊
• Bell peppers, strawberries, kiwi 🍓

8. B Vitamins (Energy & Brain Function) 

✅ Why?

• Convert food into energy.
• Support brain function & metabolism.

🔹 Best Sources:

• Whole grains, eggs, dairy
• Leafy greens, nuts, meat

9. Zinc (Growth & Immunity) 

✅ Why?

• Supports growth, healing, and immune function.
• Helps with taste, smell, and digestion.

🔹 Best Sources:

• Meat, eggs, seafood 🥚🐟
• Nuts, seeds, whole grains 🌰

10. Fiber (Digestion & Gut Health) 

✅ Why?

• Supports healthy digestion and prevents constipation.
• Feeds good gut bacteria.

🔹 Best Sources:

• Whole grains, beans, lentils
• Fruits & vegetables

Do Children Need Supplements?

✅ If they are picky eaters 🍕🚫🥦
✅ If they don’t eat enough dairy, meat, or vegetables
✅ If they have food allergies or dietary restrictions
✅ If they get sick often 🤒

Best Supplements for Kids:

• Multivitamins (with iron, Vitamin D, B vitamins)
• Omega-3 (DHA/EPA) for brain health
• Calcium + Vitamin D for strong bones
• Probiotics for gut health