9 Must-Eat Nutrients for Your Child

Nutrients 7-9

7. Fiber

Fiber helps produce bowel regularity in a child. It can also play a role in reducing the chances of heart disease and cancer later in life. Foods that contain high levels of fiber include:

  • Whole-grain cereals
  • Chickpeas
  • Lentils
  • Kidney beans
  • Seeds
  • Nuts

8. Vitamin A

Vitamin A serves a variety of purposes in kids and adults. It helps growth, assists the eyes in adjusting to dim and bright lights, keeps skin healthy, and works to prevent infection. Foods that contain high levels of Vitamin A include:

  • Carrots
  • Sweet potatoes
  • Squash
  • Apricots
  • Spinach
  • Broccoli
  • Cabbage
  • Fish oils
  • Egg yolks

9. Vitamin C

Vitamin C does more than just fighting off the common cold. It also holds the body's cells together, strengthens the walls of blood vessels, helps the body heal wounds, and is important for building strong bones and teeth. Foods that contain high levels of Vitamin C include:

  • Citrus fruits (such as oranges)
  • Strawberries
  • Tomatoes
  • Potatoes
  • Melons
  • Cabbage
  • Broccoli
  • Cauliflower
  • Spinach
  • Papayas
  • Mangos

Sources: The Nemours Foundation; National Network for Child Care; Meals That Heal for Babies, Toddlers, and Children (Pocket Books, 1996); U.S. Food and Drug Administration

The information on this Web site is designed for educational purposes only. It is not intended to be a substitute for informed medical advice or care. You should not use this information to diagnose or treat any health problems or illnesses without consulting your pediatrician or family doctor. Please consult a doctor with any questions or concerns you might have regarding your or your child's condition.

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