To ensure your kids’ nutritional needs, your children should get their vitamins and minerals from a balanced, healthy diet that includes dairy products, protein, whole grains, fresh fruits and vegetables.

Following are 7 vitamins and minerals that are best for growing kids.

1. Vitamin C

Vitamin C is vital for kids’ health as it helps form and repair red blood cells, bones and tissues. Plus, it promotes healthy muscles and skin along with boosting the immune system. In addition, vitamin C helps your body absorb iron as well as keep infections at bay. You can find this essential nutrient in broccoli, tomatoes, strawberries and more.

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2. Calcium

Calcium is an essential mineral in a child’s growth. Apart from building strong bones and teeth, it promotes normal muscles and heart function as well as helps your body convert food into energy. What’s more, calcium assists with blood clotting. The mineral can be found in dairy products such as milk, yogurt and cheese, tofu, etc.

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3. Vitamin D

Along with vitamin C and calcium, vitamin D also plays an important role in the development of growing children. Vitamin D promotes bone and tooth formation. It helps your body absorb calcium to build strong bones and teeth. Additionally, vitamin D functions as a hormone with roles in insulin production, immune system health and regulation of cell growth. Fish oil, dairy products, egg yolks and sunlight are the best sources of vitamin D.

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4. Iron

Iron is a mineral that is essential to healthy red blood cells. It helps the kids keep up their energy levels and carrying oxygen throughout the blood. Lack of iron can cause anemia that results in fatigue, weakness and irritability. Excellent sources of iron are beef, turkey, pork, spinach, prunes, beans, dried fruits, lean meats, eggs and fish.

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5. Vitamin A

Vitamin A is another very vital mineral needed in the children’s vitamins and daily dietary intake. It plays an important role in vision and bone growth. It also promotes immune responses, protecting your body from infections. Besides, vitamin A promotes the health and growth of cells and tissues in the body, including the hair, nails and skin. You can find this vitamin in milk, cheese, eggs, carrots and more.

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6. Potassium

Aside from iron and calcium, potassium is another essential mineral that is needed for the kids’ development. It is responsible for normal function of blood pressure, muscle function and heart rhythm. You can find it in apples, meats, bananas, etc.

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7. Fiber

Fiber is well known for its role in keeping the child’s digestive system in the proper working order. It helps your kid prevent constipation very effectively. Fiber is found in almonds, oranges, prunes, green peas and more.

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