Eat the Vitamins, Kids: A Guide to Kids Vitamins | The Wellness Blog

This article was originally written by Whitney Crouch, RDN, CLT and has been updated by the Metagenics Editorial Team.

Filling nutritional gaps in children’s diets

Many children do not get enough important vitamins and minerals each day. This guide to children’s vitamins can help parents learn simple ways to fill these gaps. A large study, known as the National Health and Nutrition Examination Survey (NHANES), found a disturbing trend. Many children and adults eat less than the recommended amounts of vitamins A, C, D and E. They also consume less calcium and magnesium than recommended. ¹ These results highlight the importance of adding nutrients to certain foods. They also emphasize cultivating healthy eating habits at a young age.

Foods that help cover children’s nutritional gaps

To help your child get more vitamins and minerals, try these foods:

1. Vitamin A: liver, sweet potato, carrots, pumpkin, spinach
2. Vitamin C: acerola cherry, sweet peppers, peaches, mustard greens, broccoli
3. Vitamin D: mushrooms (exposed to UV light), salmon, sardines, whole egg, cow’s milk
4. Vitamin E: sunflower seeds, almonds, peanuts, avocado, spinach
5. Calcium: sesame, cheese, tofu, sardines, edamame
6. Magnesium: pumpkin seeds, edamame, almonds, Swiss chard, black beans

Fortified and fortified orange and apple juices are also good sources of vitamins C, D and calcium, but watch the sugar content. Cod liver oil is also an excellent source of vitamins A and D.²

The role of the parent during meals

Parents often say, “My child won’t eat broccoli or mushrooms.” This guide to children’s vitamins is all about finding balance.³ Child nutrition expert Ellyn Satter explains that parents decide what, when and where a child eats. Children decide how much and whether to eat.³

A parent’s job is to:

• Choose and prepare the food.
• Provide regular meals and snacks.
• Make meal times enjoyable.
  • Tip: Include a food or two that your child already likes.
• Limit snacks and drinks (except water) between meals.

A child’s job is to:

• Eat the amount they need.
• Learn to eat the food you serve.

Fun ways to boost nutrients in kids’ diets

Even if children eat well, adding extra nutrients can help. Here are some ideas:

Smoothie recipe for kids

• ½ banana (frozen works best)
• ½ cup frozen berries
• ½ cup spinach
• ¼ avocado
• 1 cup water, milk or fortified dairy alternative
• 1 scoop baby food powder

Easy Fruit and Vegetable Muffins

• 1 cup whole wheat or gluten-free flour
• ½ cup mashed banana or applesauce
• ½ cup grated carrot or zucchini
• 1 egg
• 2 tablespoons oil or melted butter
• ¼ cup honey or maple syrup
• 1 teaspoon of baking powder
• Mix the wet ingredients and then add the dry ingredients. Spoon into muffin cups and bake at 350°F for 18-20 minutes. Let the kids mix the ingredients or place the patterns in the pan.

Chewing gum or gum

Add children’s multivitamin chews or gum as a daily treat.

Vitamins in liquid or powder form

Addendum a vitamin D₃ liquid in yogurt, applesauce or oatmeal for an easy nutrient boost.

Final Thoughts: Make this guide to children’s vitamins work for your family

Parents play a big role in helping children get the nutrients they need. By serving balanced meals, offering vitamins in fun ways, and leading by example, you can support your child’s growth and health.

👉 Explore children’s vitamins to support your child’s healthy development.

References

1. Fulgoni VL et al. Foods, Fortifications and Supplements: Where Do Americans Get Their Nutrients? J Nutr. 2011, 141(10):1847-1854.
2. US Department of Agriculture (USDA), Agricultural Research Service, Nutrition Data Laboratory. USDA National Nutrient Database for Standard Reference, Heritage. Current version: April 2018. Internet:
3. Sharing responsibility for feeding. Ellyn Satter Institute. https://www.ellynsatterinstitute.org/. Accessed 9 December 2018.