Iron

Iron is a mineral that is necessary for the development of muscles, production of blood, and carrying oxygen in the blood. Sources of Iron are red meats, poultry, fish, lentils and beans.

Calcium

Calcium is a mineral that builds and maintains bones and teeth. It also helps with blood-clotting and regulation of the heart’s rhythm. Sources of Calcium are dairy products, dark leafy greens, and dried beans.

Vitamin K

Vitamin K is a fat soluble vitamin that is necessary for blood clotting. Sources of Vitamin K are green leafy vegetables and vegetable oils such as olive, soybean, and canola oils.

Vitamin D

Vitamin D is a fat soluble vitamin that helps maintain normal blood levels of calcium and phosphorous. Vitamin D is found in fortified foods, cod liver oil, salmon, mackerel, sardines, and through exposure to sunlight.

Fluoride

Fluoride helps prevent and control tooth decay. Sources are city water, fluoride toothpaste, and fluoride mouthwash.

Zinc

Zinc is an essential mineral that helps with the immune system, wound healing, and supports growth and development during pregnancy, childhood, and adolescence. Sources for Zinc are oysters, red meat, poultry, dairy products, whole grains, nuts, and dried beans.

Nutrition for Kids and Teens

Good nutrition is important for your child’s energy level, growth, and development. Although many parents give their children multivitamins, most children can attain the daily vitamin and mineral requirement by eating well balanced meals throughout the day.

A parent can use the Food Guide Pyramid to provide their child with a diet that fulfills the recommended daily allowance for vitamins and minerals.

Vitamin A

Vitamin A is an essential fat soluble vitamin that helps with vision, growth, and development. Sources of Vitamin A are milk, infant formulas, raw spinach, sweet potatoes, and broccoli.

Vitamin C

Vitamin C is a water-soluble vitamin also known as ascorbic acid. It helps blood vessels, tendons, ligaments, and bone. It also aids in the synthesis of neurotransmitters which are critical to brain function. Sources of Vitamin C are oranges, grapefruit, strawberries, broccoli, and potatoes.


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