9 Must-Eat Nutrients for Your Child

Nutrients 4-6

4. Calcium

Calcium is essential in helping to build a child's healthy bones and teeth. It's also important for blood clotting and for nerve, muscle, and heart function. Foods that contain high levels of calcium include:

  • Milk
  • Cheeses
  • Yogurt
  • Ice cream
  • Egg yolks
  • Broccoli
  • Spinach
  • Tofu

5. Iron

Iron is necessary for a child to build healthy blood that carries oxygen to cells all over the body. Foods that contain high levels of iron include:

  • Red meats
  • Liver
  • Poultry
  • Shellfish
  • Whole grains
  • Beans
  • Nuts
  • Iron-fortified cereals

6. Folate

Folate, necessary for soon-to-be moms, is also very important for kids. One of the B vitamins, folate is necessary for healthy growth and development of a child's cells. Lack of this vitamin can cause anemia. Foods that contain high levels of folate include:

  • Whole-grain cereals
  • Lentils
  • Chickpeas
  • Asparagus
  • Spinach
  • Black or kidney beans
  • Brussels sprouts

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