This document provides an essential guide to vitamins and minerals for kids, listing 10 that are important for overall growth. It details the recommended daily intake of each vitamin/mineral broken down by age group, and suggests healthful food sources rich in each one, such as calcium-rich foods like milk, cheese and kale or iron-rich foods like beef and pumpkin. The guide emphasizes that getting vitamins from a variety of whole foods is best and supplements are usually not necessary.

1. Vitamins and Minerals for Kids Essential Vit/Min Guide
With so many vitamins and minerals out there, it can be tough making sure
Vitamin/Mineral Food Sources
your kids are getting everything they need on a daily basis. The best way to
Calcium Fruit/Veggies: blackberries, celery, kale.
get enough vitamins is to eat a balanced diet with a variety of foods.
Meat/Protein: cheese, milk, eggs, yogurt.
Contrary to what you may have heard, your child probably does not need to
Nuts/Legumes: pistachios, oats, edamame.
take a supplement to get meet the recommended daily amount. You can
Iron Fruits/Veggies: raisins, avocado, pumpkin.
usually get all your vitamins from the foods you eat. Here you’ll find ten
Meats/Protein: beef, lamb, turkey leg.
vitamins and minerals that are essential to your child’s overall growth, and
Nuts/Legumes:black, pinto, & kidney beans
suggestions of healthful, vitamin/mineral-rich foods specific to each of
Vitamin D Fruits/Veggies: mushrooms.
them.
Meats/Protein: beef, cheese, milk, eggs.
Calcium- A key+building block for Folate- Helpsproduce and Potassium Fruits/Veggies: bananas, kiwi, potatoes.
strong, healthy bones. maintain new cells. Meats/Protein: milk, catfish, herring, veal.
- 1 to 3 years old — 700 mg - 1 to 3 years old — 150 mg Nuts/Legumes: almonds, oats, soy beans.
- 4 to 8 years old — 1,000 mg - 4 to 8 years old — 200 mg Vitamin A Fruits/Veggies: cantaloupe, broccoli, squash
- 9 to 18 years old — 1,300 mg - 9 to 18 years old — 300 mg Meats/Protein: cheese, milk, eggs, tuna.
Nuts/Legumes: chestnuts, pecans.
Iron- A nutrient that's needed to Vitamin C –Plays a significant Folate Fruits/Veggies:mango, orange, okra, peas
make hemoglobin. role as an antioxidant. Meats/Protein: cheese, eggs, lamb, yogurt
- 1 to 3 years old – 7 mg - 1 to 3 years old – 15 mg Nuts/Legumes: rye, peanuts, soy beans
- 4 to 8 years old – 10 mg - 4 to 8 years old – 25 mg Vitamin C Fruits/Veggies: orange, guava, broccoli
- 9 to 13 years old – 8 mg - 9 to 13 years old – 45 mg
Meats/Protein: cod, soy beans, yogurt
Vitamin D– Maintains calcium Magnesium- Needed for more Magesium Fruits/Veggies: avocado, banana, artichoke
absorption in the gut. than 300 biochemical reactions in Meats/Protein: beef, cheese, salmon, tuna
- 1 to 13 years – 15 mcg the body. Nuts/Legumes: black, pinto, & soy beans.
- 1 to 3 years old – 80 mg Vitamin E Fruits/Veggies: peach, mango, pomegranate
- 4 to 8 years old – 130 mg Meats/Protein: eggs, herring, sardines
- 9 to 13 years old – 240 mg Nuts/Legumes: almonds, sunflower seeds
Potassium – Plays an essential Zinc Fruits/Veggies: raspberries, corn, asparagus
role in proper heart function. Vitamin E – Involved in Meats/Protein: beef, lamb, duck, bacon
- 1 to 3 years old - 3,000 mg immune function. Nuts/Legumes: cashews, split & soy beans
- 4 to 8 years old – 3,800 mg - 1 to 3 years old –6 mg
- 9 to 13 years old – 4,500 mg - 4 to 8 years old – 7 mg
- 9 to 13 years old – 11 mg
Vitamin A – Aids in bone growth Zinc – Involved in numerous
and warding off infections. aspects of cellular metabolism.
- 1 to 3 years – 4,000 mg - 1 to 3 years – 3 mg
- 4 to 6 years – 5,000 mg - 4 to 6 years – 5 mg
- 7 to 10 years – 7,000 mg - 7 to 10 years – 8 mg