Vitamins are vital for health and needed for the healthy functioning of our body. If you have definitely heard advice on giving your kids vitamins or fruits regularly – then this article is for you. 

Vitamins are essential nutrients that are found in the foods we eat. Our body needs them to function properly and for normal growth as each vitamin has a vital role to play.

There are two types of vitamins - Fat soluble and Water soluble.

Fat-soluble vitamins are found in fatty foods you eat, and these vitamins are stored in the fat tissues and in your liver. Fat-soluble vitamins are stored for a while – ranging from a few days to 6 months. Vitamins A, D, E, and K are all fat-soluble vitamins.

Water-soluble vitamins are entirely different, foods that are rich in water-soluble vitamins don’t get stored as much in your body. They pass through the bloodstream and excess are excreted. So, these vitamins need to be replaced as often. This group of vitamins include Vitamin C and B complex vitamins.

The key role is to take different foods to get an array of vitamins from a spectrum of healthy foods. However, few kids may need vitamin supplements to support body growth and functions. 

Vitamin Supplements: Girl with milk bottle

Who Need Vitamin Supplements?

Kids who are not eating a well-balanced meal and including fresh and whole foods in the diet.

All picky and fussy eaters who are not getting enough nutrients.

Kids who suffer from chronic medical conditions such as asthma or digestive issues.

Kids who munch a lot of fast food and processed food.

Kids on a vegan or a vegetarian diet or any other restricted diet.

Kids who consume a lot of carbonated beverages tend to deplete vitamins and minerals from their bodies.

Always consult with your paediatrician before giving supplements to your child.

Top Six Vitamins for Kids

Vitamin A

Vitamin A plays a crucial role in improving eyesight and essential for healthy vision. Furthermore, it aids your body combat infections by bolstering your immune system.

Sources: Yellow and oranges fruits and vegetables, dark green leafy vegetables, fortified dairy products and liver.

Vitamin B Complex

Vitamin B complex includes a long list B1, B2, B6, B12, niacin, folic acid, biotin and pantothenic acid. These vitamins play a crucial role in metabolism, provides with energy, red blood cells production and carries oxygen throughout your body.

Sources: Whole grain cereals, seafood, poultry, eggs, meat, dairy products, peas and green leafy vegetables.

Vitamin C

Vitamin C is essential for maintaining body tissues such as gums, bones and blood vessels in good condition. In addition, it aids in wound healing and triggers immunity.

Sources: Citrus fruits, broccoli, cabbage, bell peppers and cabbage.

Healthy Vegetables and fruits for kids

Vitamin D

Vitamin D is vital for making your bones and teeth stronger. It also plays an important to help your body absorb calcium. You can get your regular dose of vitamin D from sunshine and from the food you eat.

Sources: Fish, egg yolks, liver, fortified cereals and milk products.

Vitamin E

Vitamin E guards your cells and tissues against damage and also important for the health of red blood cells.

Sources: Whole grains, wheat germ, leafy green vegetables, vegetable oils and nuts and seeds.

Vitamin K

Vitamin K plays a vital role in clotting and stops bleeding when there is a cut or wound.

Sources: Leafy green vegetables, dairy products like milk and yogurt.

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