Ideally, we all should eat a well-balanced diet that supplies us with the proper amount of vitamins, but that’s not always easy – especially if you have some picky eaters. Supplementing vitamins is often a practical solution or most people. Make sure your kids get these vitamins.
Potassium helps to control nerve impulses and muscle contractions and maintains fluid balance. Great sources for this mineral include nuts, dried fruit, bananas, bran, raw fruit and vegetables.
2. Vitamin D
Vitamin D promotes bone and tooth formation and helps the body absorb calcium. Good sources include milk and other dairy products, and fish oil. The best source of vitamin D is sunlight.
Iron builds muscle and is essential to healthy red blood cells. Iron deficiency is a risk in adolescence, especially for girls once they begin to menstruate. Beef and other red meats, turkey, pork, spinach, beans, and prunes are all chock full of iron.
Zinc aids in wound healing and immune function, is essential for normal taste, smell and sight, and can help in the formation of strong bones. Get your children zinc through lean meat, fish, and chicken, milk, whole grains, and nuts.
Calcium helps build strong bones as a child grows. Calcium can be found in quality amounts in milk, cheese, yogurt, tofu, and calcium-fortified orange juice.
6. Vitamin A
Vitamin A is essential for eyesight, especially night vision and critical for normal growth in children. This vitamin also keeps the skin in the mouth, respiratory tract and urinary tract moist (protects against harmful bacteria). Finally, Vitamin A builds immunity to protect kids from infections. Good sources include milk, cheese, eggs, and yellow-to-orange vegetables like carrots, yams, and squash.
7. Vitamin B Family
The Vitamin B family includes, B2, B3, B6, and B12. These vitamins aid metabolism, energy production, and healthy circulatory and nervous systems. Good sources include meat, chicken, fish, nuts, eggs, milk, cheese, beans, and soybeans.
8. Vitamin C
Vitamin C is needed for healthy skin, gums, teeth, bones and cartilage. This vitamin also assists with absorption of some types of iron, along with wound healing and resistance to infection. Good sources include citrus fruit, strawberries, kiwi, tomatoes, and green vegetables like broccoli.
This mineral provides structure for healthy bones, is involved in the release of energy from food, and is essential for muscle and nerve function. Magnesium can be found in milk, whole grains, green leafy vegetables, legumes, lean meats, nuts, and bananas.
Guest Blog by Karen Barski, BSN, RN, Mother of five, Certified Infant Care Specialist & Instructor, & Inventor of the Woombie Baby Swaddle
Karen has been an RN for 18 years, and has worked in many different nursing roles. As a Certified Infant Care Specialist, Karen counsels thousands of families yearly on a multitude of issues relating to pregnancy and infancy. Also, as a mother of five, she has invaluable experience and tips to share.
Since 2007, Karen’s company, KB Designs, has invented a line of signature baby swaddle products that have helped parents easily transition their new babies from womb to home. There are multiple designs and sizes so that babies can enjoy the comfort and security of the Woombie up until the time they begin to roll.
Each product has been created and designed by Karen because of a need she identified in her life with her five children. With convenience, safety, and fashion in mind, KB Designs has helped over a half million babies and counting!
For more information, visit www.woombie.com.
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