|
Children's
Nutritional Requirements
  
|
Nutrient |
Function |
Food
Sources |
Vitamin A
Beta-carotene
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 |
| Magnesium
|
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 |
|
Selenium |
Improved immunity, cellular repair and cancer protection |
Brazil nuts, walnuts, oatmeal, whole grains, broccoli, brown
rice |
| Zinc |
Zinc
for thymus function and joint and tissue support |
Red
meat, oysters, nuts, wheat bran and germ, pumpkin seeds, beans,
lentils |
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