The Best Vitamins And Minerals For Kids

vitamins for kids

As a parent, it is natural to worry about your child's health all the time. Sometimes, children rarely eat what you cook at home, and instead choose food and drinks that are low in nutrition.

It is therefore not uncommon for parents to seek out the ideal health supplement for children that can make the bones strong, skin healthy and improve their overall health.

However, there are certain vitamins and minerals that are essential for a child’s well being. Here we take a look at what these are and how they help.

Vitamin A

Vitamin A is a fat soluble vitamin that is essential for normal growth and development of the child. It's primary role is in maintaining healthy bones and tissues and it helps boost immunity and nourishes the eyes and skin.

The main sources of vitamin A include dairy products (milk, cheese), orange and yellow coloured vegetables such as pumpkin, carrots and papaya and even eggs.

B Complex Vitamins

B complex vitamins consist of vitamins B2, B3, B6 and B12, amongst others. These vitamins are essential for normal hormone function, enzyme synthesis within the body, blood circulation and even health of the brain and the nervous system.

While there are some B complex vitamins that are at available in abundance in vegetarian sources, vitamins such as vitamin B12 may be lacking in a vegetarian or vegan diet. Therefore, fortified foods may be required to get the ideal quantities of vitamin B12. If you are non-vegetarian, vitamin B12 may be available in reasonable quantities in chicken, fish, nuts and dairy products. 

Vitamin C

Vitamin C is a powerful antioxidant that can boost immunity and help fight infections. Not just that, it is essential in maintaining the health of bones, connective tissues and skin.

Good sources of vitamin C include citrus fruits, gooseberries, tomatoes and even vegetables such as broccoli.

Vitamin D 

Vitamin D is synthesized in the body inside the skin on exposure to sunlight. Vitamin D is essential in maintaining normal bone and joint health along with dental health.

Food sources are difficult to find. Milk that is commercially available is generally  fortified with vitamin D. However, the best food sources include fish such as mackerel, tuna and salmon.


We all know the importance of calcium in maintaining the health of teeth and bones. It is an important part of a child's diet and depends a lot on calcium intake.

Some of the ideal sources include dairy products such as milk, cheese and yoghurt, tofu and fortified products.


Iron is an essential element that is required for the production of blood and the maintenance of muscle tissue. Iron deficiency anaemia i.e. low haemoglobin due to lack of iron in the diet is a very common problem in India.

A lot of times this has to do with not just for diet but also loss of blood through menstrual cycles in young adolescent girls. Good sources of iron include spinach and other green leafy vegetables, beans, prunes and red meat.

There are other vitamins that are essential for normal well-being. These include vitamin E and vitamin K, along with minerals such as zinc, chromium and magnesium. There are some sources of these vitamins and minerals that can be obtained through diet.

The Need For Supplements

In general, most children do not need supplements provided they are eating a healthy balanced diet. However, some of them do not tolerate certain foods and may have low immunity in which case supplements may be needed.

Talk to your doctor about what the ideal diet should be for your child.

If you are looking for the ideal supplement for children, then check out Biovit Junior - a complete health supplement for your child.

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