How to ensure your children get all the nutrients they need

Worried your fussy eater might be missing out on important vitamins? Read on to learn about the nutrients all children need in their diets.

Every parent knows children must eat a balanced diet to support their developing bodies. But sometimes, despite their best efforts, children repeatedly eat the same kind of food, which can deprive their bodies of some essential nutrients. 

Plenty of food sources provide high levels of the various nutrients your child needs in their diet. However, some children may struggle to consume enough food to ensure their bodies receive the nutrients they need. In this case, turning to supplements created by brands, like the Inner Health Probiotic Gummies, can bridge the gap in a diet that lacks nutrient-rich foods. 


Protein is essential in helping a child’s body build healthy cells, break down food into much-needed energy, fight off infections, and carry oxygen around the body. The correct protein intake level varies according to your child’s age, with the U.S. Department of Agriculture (USDA) assigning the proper dietary guidelines. 

There’s a wide variety of foods that provide good sources of protein, ensuring you have plenty of options to meet your child’s nutritional needs. These include meat products, poultry, fish, eggs, beans, dairy products, and nuts. If your kids are hesitant to eat any of these protein-rich sources, options like green peas, cottage cheese, crab cakes, and parmesan cheese offer lower amounts of this important nutrient. 

Vitamin C

Vitamin C is commonly associated with fighting off nasty infections and the common cold, but it plays a more prominent role in the general health of the human body. Vitamin C holds the body’s cells together, strengthens the walls of blood vessels, promotes strong bones and teeth, and boosts wound healing. 

The most common source of Vitamin C in foods is citrus fruits like oranges and grapefruits. But it can also be found in strawberries, tomatoes, cauliflower, cantaloupe, potatoes, and bell peppers. 


Iron is a necessary addition to any child’s diet as it helps to build healthy blood that carries much-needed oxygen to the various cells around the body. Having sufficient iron stores reduces the risk of anemia, which can result in fatigue, low moods, and decreased motivation and productivity levels. 

The appropriate levels of daily iron intake vary according to age. However, teens who have started menstruating will need to ensure they are consuming adequate levels of iron-rich food to support their bodies during this monthly cycle properly. Foods with rich iron levels include red meats, shellfish, whole grains, nuts, and beans. 


Carbohydrates are a vital addition to a child’s diet because they provide a significant source of energy. They also aid the body in using fat and protein to build and repair tissue. The USDA recommends that children over the age of one should consume roughly 130g of carbohydrates each day. 

Bread, oatmeal, cereals, rice, pasta, and potatoes contain high amounts of carbohydrates. While carbohydrates can be consumed in various forms, including sugar, starches, and fiber, many healthcare professionals suggest reducing sugar carbohydrates, mainly found in soda, candy, and processed foods. 

Healthy Fats

Healthy fats are a fantastic source of energy for kids. They are easily stored in the body, allowing for the proper usage of other important nutrients. Foods that contain decent levels of healthy fats include whole-milk dairy products, nuts, fish, and meat. 

However, the American Heart Association recommends that when it comes to kids’ nutrition, most fats should come from healthy sources of polyunsaturated and monounsaturated fatty acids, which are commonly found in fish, nuts, and vegetable oils. 

Vitamin A

Vitamin A serves several different purposes in the human body. It plays a vital role in prompting general growth, assisting the eyes in adjusting to dim and bright lights, keeping skin healthy, aiding in preventing infection, and more. Vitamin A is fat-soluble, which means it is naturally stored in the body’s fat. 

Many foods that contain high levels of Vitamin A tend to be orange or yellow in color, but this is not true for all foods in these shades. Food sources with high Vitamin A levels are carrots, squash, apricots, fish oils, sweet potatoes, eggs, milk, and spinach. 


Calcium is an essential nutrient responsible for healthy bones and teeth in growing and developing children. It plays a crucial role in blood clotting and the proper functioning of nerves, muscles, and the heart. 

Dairy products, egg yolks, ice cream, broccoli, spinach, and tofu are among the foods that naturally contain high levels of calcium. Fortified plant-based milk can provide decent calcium levels for kids who are lactose intolerant or suffer from sensitivities towards dairy products. 

Vitamin D

Vitamin D is a major factor in the body’s ability to absorb calcium properly and build healthy and strong bones and teeth. For kids, it is a crucial addition to their diets because it promotes cell growth and improves immune and nervous system function. 

Food sources containing vitamin D are somewhat limited and include fortified dairy products and cereals, fish and fish oil, mushrooms, pork, and eggs. Sunlight provides significant doses of this vital nutrient. However, ensure you are using high SPF sunscreen when spending time outside to protect yourself and your kids from harmful sun rays


Folate is a general term that describes the vital nutrient that all mothers should prioritize during their pregnancies. This B vitamin is also a crucial component of a child’s diet due to its role in the healthy growth and development of cells around the body. 

Lentils, berries, orange juice, asparagus, spinach, chickpeas, and Brussels sprouts are among the foods that contain naturally occurring folate.