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As parents, the main thing we give to the child is our love. But for them grow physically and mentally healthy, our affection of love to them is not enough. For become mentally and physically healthy, nutrients play a vital role in a child’s life. When we talk about nutrition, Vitamins and Minerals play a big role. They help the child for the strength of teeth, to make new cells in the body, for better growth and strong bones. So, as parents, we should have a good knowledge of vitamins and mineral and its role in helping the kids’ better growth. Today let’s see what are the main vitamins and minerals that help for the growth of your child.

01. Basic things we should know about vitamins and minerals

Basically, for the better growth of a child, the fundamental vitamins that a child needs are Vitamin A, B, C, D, E and K. Likewise the fundamental minerals are Calcium, Iron, Iodine and Zinc. The easiest way to provide that nutrition is to give a balanced diet. Then the child gets all the nutrition he needs. Though we try so many ways to provide them with the vitamins and minerals, the best way to absorb them properly to the body is through food. So, give them plenty of fruits and vegetables, cereals, milk and milk-based products like cheese, yoghurt, fish, meat and eggs.

02. Vitamins that necessary for the growth of a child

Under this lets’ see what are the vitamins that vital for the growth of a child.

Vitamin A - To develop the eyesight, child’s body growth and to keep the skin healthy and indorse the growth and development of tissues. Orange colour fruits and vegetables, meat, fish, milk, and eggs contain an ample amount of Vitamin A.

Vitamin B1 (thiamine) - Vitamin B1 works on releasing energy out of food and helps to operate the nerve system and muscles accurate. Fish, meat, orange, oats and Vegemite are good sources of Vitamin B1.

Vitamin B2 (riboflavin) – It helps the body to break down carbohydrates, proteins and fats to produce energy. Food like milk, yoghurt, meat, fish, cheese, vegemite, eggs and whole grains are rich sources of Vitamin B2.

Vitamin B3 (niacin) - This releases energy to body from food like meat, fish, grains and vegemite.

Vitamin B6 (pyridoxine) – Vitamin B6 is responsible for normal brain development, keeping the nervous system and immune system healthy. It needs to develop red blood cells. Vitamin B6 contains foods like fish, meat, potatoes, chickpea, banana, vegetables and wholegrain.


Vitamin B12 (cobalamin) - Vitamin B12 develops a normal function of the brain and the nervous system. It involves the formation of red blood cells, and the metabolism of every cell in the body depends on vitamin B12. It contains meat, fish, egg and milk.

Vitamin C (ascorbic acid) - Vitamin C is necessary for the growth, development and repair all body tissues. It’s involved in many body functions including the formation of collagen, iron absorption, immune system functions, wound healing and the maintenance of cartilage, bones and teeth. Vitamin C contains mainly in citrus fruits and vegetables.

Vitamin D – It helps to absorb calcium that helps to strengthen bones. Vitamin D contains in fish, butter, margarine and egg yolk. And when you expose your skin to the morning sun rays that also create vitamin D in your body.

Vitamin E - Strengthen the immune system and give healthy skin, hair and develop eyesight. It is an antioxidant in the body that protects cell membranes. Vitamin E contains in sunflower oil, margarine and green vegetables.

Vitamin K - Vitamin K is produced by bacteria in the gut of older children. They help the blood coagulation process and prevent excess bleeding. We can get vitamin K from green leafy vegetables and eggs.

03. Minerals that help the better growth of a child

Under this, we shall talk about the minerals and mineral containing food that is necessary for the growth of a child.

Calcium - Helps to strengthen teeth and bones. Calcium contains in dairy products like milk, cheese, yoghurt and fish like sardine, salmon. Even calcium contains in tofu and green vegetables.

Iodine - Iodine is essential for the overall development of the body, development of tissues and cells. Iodine is rich in seafood, fruits and vegetables that are grown in rich soil.

Iron - Iron is a nutrient that’s necessary for the child’s growth and development. It helps to move oxygen from the lungs to the rest of the body. Iron-containing foods are meat, liver, chicken, seafood, beans. And as we know spinach also have a good iron amount.

Zinc – Needed for the growth and development of the child. Promote immunisation that cure wounds. Zinc contains in foods are meat, fish, seafood, milk, whole grain and tofu.

For healthy growth, vitamins and minerals act a vital role that a parent cannot ignore. So as parents it is our responsibility to identify the need for these elements and provide our children with the necessity.

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