Vitamins and Minerals: Their Role and How to Get Your Child to Consume More of Them

A nutritious diet is essential for optimal growth and development. You can help your child build healthy eating habits by striving to serve them a balanced plate of nutrient-dense foods at each meal. Unfortunately, certain food groups aren't typically as tasty to kids as others, which parents of picky eaters likely know can create chaos at the dinner table. Fortunately, we have some ideas on how to make these foods more appealing.

Before we get there though, familiarize yourself with the various vitamins and minerals and why we need them in the first place.

The importance of vitamins and minerals for child development

Vitamins and minerals are organic compounds necessary for strong metabolic processes and bodily functions. Each has individual roles that contribute to overall health, some more vital to early childhood development than others.

Board-certified Pediatrician Dr. David Berger says that Vitamin D, Zinc, and Iron are the top three vitamins and minerals for a developing child. Registered dietician Jennifer House cites iron as the most important—especially during the first six to 12 months. "It's required for basically the growth of their whole body," says House.

The types of vitamins and minerals, their purpose, and how to get them

The vitamins and minerals fundamental for good health include:

Vitamins

• Vitamin A:  important for eyesight, healthy skin and good immune function
• Vitamins B1 (thiamin), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), and B12 (cobalamin) allow your body to release energy from food, as well as help with red blood cell production and brain function
• Vitamin C (ascorbic acid) builds collagen and helps your body fight infection
• Vitamin D: absorbs calcium to keep bones strong and healthy
• Vitamin E: boosts the immune system, helps develop healthy skin and eyes
• Vitamin K: improves gut bacteria
• Folate: helps with absorbing protein and forming new blood cells

Minerals

• Calcium: helps your body build strong bones and teeth
• Iodine: needed for healthy growth and tissue development
• Iron: necessary for carrying oxygen around the body - contributing to brain function and red blood cell production
• Zinc: required for growth, wound healing and immune system function

This list of necessary nutrients can appear overwhelming; luckily, a lot of them are found in the same foods. Some key foods and the vitamins found within them include:

• Leafy greens and other vegetables: Vitamins A, B6, C and K, Calcium, Iodine (if grown in iodine-rich soil)
• Fruits: Vitamins A (applicable to orange fruits), B6 and C
• Chicken and fish: Vitamins B1, B3, B6, B12, D, Calcium (from fish), Iron, Iodine (from chicken)
• Grains: Vitamins B1, B2, B6, E, Zinc
• Dairy products and alternatives: Vitamin A, B2, B12, D and K, Calcium, Zinc

Vitamin and mineral deficiencies

Vitamin and mineral deficiencies can manifest themselves in many ways, some apparent at their onset, while others can take decades to have a noticeable effect. Common symptoms of nutritional deficiencies include stunted growth, lack of concentration, and dry skin or hair.

House says that low iron is one of the more recognizable deficiencies. She discusses the American Academy of Pediatrics (AAP) recommendation to screen for iron deficiency at 12 months. "I think it's a great idea," says House," if a child is low (in iron), it can affect their physical and neurological development."

With many other nutrients, there won't be any tell-tale signs that your child is deficient. This is why it's important to discuss your child's nutrition with their physician or Pediatrician to ensure that they are on track to optimal development. If necessary, the physician should recommend supplementation for their individual needs.

Nutritious and delicious snack and meal ideas

House says that a big part of her practice is working with families of picky eaters to make meal times a little bit easier. She has a blog post with recipe ideas bound to make veggies more appetizing for kids. Some of these ideas include:

Tomato-based pasta sauce

If spaghetti and tomato sauce is something your child is already willing to stomach, you can mix in a couple other veggies with the tomatoes to amp-up the nutrients, such as grated carrots.

 Zoodles

Otherwise known as 'zucchini noodles', zoodles are a fun substitute for regular pasta noodles that can help increase their veggie intake.

Veggie muffins

Now these muffins don't only have to contain vegetables. Simply throwing some spinach, grated carrots, beets or zucchini into your muffin mix will make them more nourishing, and shouldn't have too much of an impact on the taste.

Kale chips

Kids love chips. While these may not be Lays or Doritos, a drizzle of oil, salt, and garlic powder can make perfectly baked crunchy pieces of kale pretty tasty.

Best vitamin and mineral supplements for children

If nothing outside of pizza and chicken nuggets appeals to your child's taste buds, don't worry. Supplementation can help your child get the nutrients they may miss in their regular diet.

Both Berger and House often recommend a multivitamin for picky eaters, specifically one that contains iron. Berger also says you can contribute to your child's iron intake by cooking with a cast iron pan, as the iron from the pan is absorbed into the food.

House recommends Flintstones and Jamieson for children's supplements. Berger suggests supplements from Kirkman Labs, mentioning how they check every batch for impurities, accuracy, and labels before sending them to the market.

We also have vitamin recommendations for your children, too!

Experts

• Dr. David Berger, owner and founder at Dr. David MD
• Jennifer House, dietician and owner at First Step Nutrition