Ensuring essential vitamins in your child’s diet

Vitamins are organic micronutrients that are required in small quantities for maintaining growth, health, metabolism and immunity of children. Vitamin deficiency negatively impacts their overall   development in more ways than one. So, parents need to know which vitamin are essential for their growing kids as well as age-appropriate ideal quantities and food sources for each of these nutrients. Here is a low-down on the essential vitamins.    

Vitamin A 
This micronutrient helps in maintaining a good eyesight. In addition, it helps the body fight infections by boosting the immune system. 

Age-wise recommended daily intake 

• 600 mcg for kids aged between 1and 3 years  
• 700 mcg for kids aged between 4 and 12years 
• 900 mcg for teenagers  

Food Sources 

• Fortified milk 
• Vegetables like carrots and sweet potatoes 
• Green leafy vegetables like spinach and lettuce 
• Citrus fruits 
• Liver (for non-vegetarians) 

Vitamin B12 and other B vitamins 

The B vitamins are essential for children to maintain metabolism, energy, healthy heart and an active nervous system. One of the most important B vitamins is vitamin B12.  

Age-wise recommended daily intake 

• 0.5-1 mcg for infants   
• 1.2-1.8 mcg for children aged between 5 and 12 years 
• 2.4 mcg for teenagers 

Foods Sources 

• For non-vegetarians: Animal proteins like meat, fish and poultry 
• For vegetarians: Breakfast cereals, soy products, and plant milk 
• Food supplements containing cyanocobalamin (active form of Vitamin B12) 

Vitamin C 
It is essential to maintain body tissues such as gums, bones and blood vessels in good condition. It also helps in healing cuts or wounds. 

Age-wise recommended daily intake 

• 40 mg for children aged between1and 3years 
• 25-45 mg for kids aged between 4 and12 years 
• 65-75 mg daily for kids aged 13 years and above  

Foods Sources 

• Citrus fruits like oranges and lemons 
• Vegetables like cabbage, broccoli, tomato, and red peppers. 

Vitamin D 
This micronutrient closely works alongside calcium to create a strong bone structure. It may also help in developing immunity against chronic illnesses in the future. 

Age-wise recommended daily intake 

• Breastfed babies: At least 32 ounces 
• Children aged 5-12: 400 IU daily 
• Teenagers: More than 400 IU daily 

Foods Sources 

• For non-vegetarians: Egg yolks, fortified milk and fishes like salmon and sardines. 
• For vegetarians: Fortified cereals, mushrooms, citrus fruits.  
• Experts say sunshine is the best and natural source of vitamin D. 

Vitamin E 
This vitamin strengthens the body’s immune system. It also helps the blood vessels clear and the blood-flow normal.  

Age-wise recommended intake 

• 9 IU for kids aged between 1 and 3 years  
• 10.4 IU for kids aged between 4 and 8 years  
• 16.2 IU for kids aged between 9 and13 years  
• 22 IU for teenagers 

Food Sources 

• Vegetable oils like sunflower oil. 
• Nuts and seeds including almonds and hazelnuts.