Children's Nutritional Requirements

Nutrient Function Food Sources
Vitamin A
water soluble
Antioxidant; eye and skin health; aids in bone and teeth formation; fights infections; thyroid and cell function Vitamin A: cod liver oil, egg yolks, full fat dairy products, herring, mackerel

Beta-carotene: dark leafy veggies, asparagus, yellow and dark fruits and veggies, kelp

Vitamin D Improves absorption and utilization of calcium and phosphorus for bone formation Cod liver oil; egg yolks and butter; salmon, sardines, herring; mushrooms; sunlight
Vitamin C Water-soluble antioxidant; boosts immune system; help heals wounds, scar tissue, and fractures; strengthens blood vessels, aids in absorption of iron, reduces allergic response; anti-aging and antioxidant effects    Citrus fruits, rosehips, broccoli, cantaloupe, green peppers, strawberries, green leafy veggies, kiwi fruit, spinach, cabbage
Calcium Primary nutrient for the growth of bones and teeth; proper blood clotting; regulates nerve, muscle, and heart function Yogurt, cheese, dark leafy greens, fish with bones, tofu, almonds, sesame seeds, chickpeas, broccoli


Needed for 300 body enzymes and for the breakdown of food into energy; assists in heart, nerve and muscle function; key nutrient for bone strength Whole wheat; dark leafy greens; cashews, almonds, pumpkin seeds, bananas and apricots; millet; quinoa; brewer's yeast; avocado; tofu, whole grains, legumes
Iron Needed for red blood cell formation; linked with development delays, learning and behaviour problems when deficient Dried fruits; seaweed; molasses; dark leafy greens; eggs; lean meats; kidney, lima and soy beans
Vitamin E Fat-soluble antioxidant; protects cell membranes; helps prevent scarring; anti-clotting agent; anti-aging, heart function and stress reduction Wheat germ, raw nuts and seeds, cold pressed oils, eggs, broccoli, carrots, dark leafy greens, olive oil, soy beans, avocado, salmon, tuna
Vitamin B1 (thiamin) Necessary for carbohydrate metabolism; maintains healthy nervous system, stabilizes appetite; stimulates growth and good muscle tone Whole grains, oatmeal, legumes, brewer's yeast, meat, fish, poultry, egg yolks, nuts
Vitamin B2 (riboflavin) Energy metabolism; aids in formation of antibodies, healthy mucous membranes and skin Whole grains, egg yolks, legumes, nuts, green leafy veggies, yogurt, fish
Vitamin B3 (Niacinamide) Necessary for synthesis of reproductive hormones, thyroid hormone, insulin, cortisone; nervous system and brain function; for energy metabolism; keeps blood fats in balance; maintains health of skin, tongue and digestive tract Lean meat, poultry and fish; wheat germ, figs, dates, avocado, eggs, brewer's yeast,  rice bran
Vitamin B5 (Panothenic Acid) Adrenal gland function, conversion of food to energy; makes antibodies; wound healing Whole grains, nuts, green vegetables, chicken, egg yolks, legumes, mushrooms, strawberries, oranges
Vitamin B6 (Pyridoxine Hydrochloride) Production of antibodies and red blood cells; co-enzyme for making neurotransmitters in the brain; needed for protein and fat metabolism Poultry, meat, cantaloupe, cabbage, egg yolk, cold water fish, leeks, kale, whole grains, legumes, green leafy veggies
Folic Acid Antibody formation, red cell production, protects against neural tube defects in pregnancy Dark leafy vegetables, apricots, avocado, cantaloupe
Vitamin B12 (Cyanobalamin) Energy metabolism; improves concentration; healthy nervous system; promotes growth; needed for red blood cell formation Liver, beef, pork, fish, shellfish, eggs, milk, cheese and dairy products, red star nutritional yeast
Omega-3 Fatty Acids Brain development in children; eye development in children; reduces risk of heart-disease, certain cancers, diabetes, and autoimmune conditions in adults. Cold water fish, flax


Improved immunity, cellular repair and cancer protection Brazil nuts, walnuts, oatmeal, whole grains, broccoli, brown rice


Zinc for thymus function and joint and tissue support Red meat, oysters, nuts, wheat bran and germ, pumpkin seeds, beans, lentils