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Click on the links below to find out more about each of these crucial nutrients.
Calcium: Builds strong bones and teeth, promotes healthy nerve and muscle function,
helps blood clot, and helps the body convert food into energy.
How much your child needs, the best sources, and more >
Calcium is crucial for good health and development. Read on to find out how much calcium
your child needs, which sources are the best, and how to avoid getting too little or too much.
Why calcium is important
Calcium is vital for building strong bones and teeth, promoting nerve and muscle function,
helping blood clot, and activating the enzymes that convert food into energy. About 99
percent of the body's calcium is stored in the teeth and bones. And because children are
growing new bone all the time, they need a steady supply of calcium to support healthy
growth.
How much calcium does your child need?
Dairy products such as milk, yogurt, and cheese are some of the best sources of calcium,
but you'll also find it in some unexpected places. Here are some calcium-rich foods to try:
1/4 cup raw tofu prepared with calcium sulfate: 217 mg (The calcium content of tofu
varies, depending on how it's processed. Check the label.)
The amount of calcium a food contains varies somewhat, depending on the brand, the size
of the fruit or vegetable, and so on. Kids may eat more or less than the amounts shown,
depending on their age and appetite. Estimate the nutrient content accordingly.
Calcium content isn't affected by fat, but the dietary fat in dairy products plays an important
role in your child's development. Children younger than 2 need to get half their calories from
fat for healthy growth and brain development, so they should eat only full-fat dairy products.
But unless your doctor advises otherwise, children older than 2 need to get fewer calories
from fat, so they should eat low-fat or nonfat dairy products to maintain a healthy weight.
Tips for maximizing your child's calcium intake
Some experts believe that many children are falling short of their calcium requirement. This
could be partly because juice and other nondairy drinks are so popular that kids are drinking
less milk. Here are some simple steps you can take to make sure your child gets enough
calcium:
Use milk instead of water when preparing cereal, hot cocoa, and soup.
Use evaporated milk in place of regular milk in recipes it has twice the calcium of
regular milk.
Add yogurt to fruit salads; nonfat milk powder to pancake batter, sauces, and
smoothies; and cheese to vegetables, sauces, and mashed potatoes.
Vitamin D helps the body absorb calcium, so make sure your child gets enough
vitamin D about 600 international units (IU) per day.
An extremely high level of calcium in the blood is usually due to an underlying medical
condition rather than consuming too much calcium in food and supplements. The Institute of
Medicine recommends that kids age 1 to 8 get no more than 2,500 mg of calcium daily
that's roughly the equivalent of eight 8-ounce glasses of milk. While it's a good idea to keep
an eye on how much calcium your child gets from her diet, it's unlikely that she will get too
much calcium from food alone.
Calcium supplements, on the other hand, can sometimes be a problem. For instance, taking
excess calcium supplements has been linked to a higher risk of kidney stones.
A couple of notes of caution: If your child is a big milk drinker, make sure she's not getting
too many extra calories from milk alone, or that she doesn't fill up on milk and then have no
appetite for other healthy foods. Also, too much calcium can cause constipation.
Essential fatty acids are crucial for children's good health and development. Read on to find
out which essential fatty acids your child needs, which sources are the best, and how to
avoid getting too little or too much.
Why essential fatty acids are important
Essential fatty acids, or EFAs, are types of fat that are essential in the diet because they
can't be produced by the body. These fats help build cells, regulate the nervous system,
strengthen the cardiovascular system, build immunity, and help the body absorb nutrients.
EFAs are also vital for healthy brain function and vision.
Essential fatty acids include omega-6 (linoleic acid) and omega-3 (linolenic acid). Both are
polyunsaturated fats that help lower cholesterol, reduce inflammation, and keep the heart
healthy.
Most Americans consume a lot more omega-6 fats than omega-3 fats. Some experts
maintain that an imbalance of omega-6 fats to omega-3 fats can impair immune and
inflammatory responses in the body and may contribute to such illnesses as heart disease
and type 2 diabetes.
Other experts and organizations, including the American Heart Association, say striving for
balance isn't important. Instead, they simply recommend boosting the amount of omega-3 in
your diet.
Types of omega-3
There are three main types of omega 3 fatty acids: alpha-linolenic acid (ALA),
docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA).
Plant-based ALA is a fatty acid found in flaxseeds, walnuts, kale, and soybean oil. When
consumed, the body partially converts ALA into DHA and EPA. (It's also found in some types
of animal fat.)
Marine-based DHA and EPA can be found in fatty fish, including salmon, mackerel,
sardines, rainbow trout, and herring.
Omega-3s contribute to health in different ways. For example, DHA is critical to brain and
eye development. This is why infant formula is fortified with DHA and why pregnant and
breastfeeding women are encouraged to get DHA in their diet, either from a food source or
a supplement.
Experts say both vegetable and fish omega-3s are good for your health, but no one knows
for sure if ALA has all the health benefits associated with DHA and EPA. Since plant-based
omega-3 only partially converts to DHA and EPA, consuming fatty fish like salmon is
important.
To make the most of all the health benefits of omega-3s, experts say to get both plant- and
marine-based omega-3s.
Ages 1 to 3 years:
Ages 4 to 8 years:
Omega-6 fats are usually plentiful in the diet, and it's likely you only need to focus on
making sure your child is getting adequate omega-3s. (Many omega-6 fats come from
processed foods that contain oils such as soybean oil.)
Your child doesn't have to get enough essential fatty acids every day. Instead, aim to get the
recommended amount as an average over the course of a few days or a week.
The best sources of essential fatty acids
1 teaspoon flaxseed oil: 2,395 mg (not recommended for cooking but good for
dressings)
Look for foods that have been fortified with omega-3s, such as peanut butter, milk, yogurt,
orange juice, margarine, and eggs. The omega-3 content will vary with the brand, so read
the label. You'll find fortified eggs containing 100 to 200 mg or more omega-3 fatty acids, for
example.
Kids may eat more or less than the amounts shown, given their age and appetite. Estimate
the nutrient content accordingly.
Most of us get more than enough omega-6 (primarily from vegetable oils). Choosing fats
that are rich in omega-3 ensures your child gets enough of that, too. Just a teaspoon of
canola oil, for instance, contains about half the omega-3s most children need in a day.
(Note: Nuts and seeds are not appropriate for very small children because they pose
a choking hazard. For the same reason, nut butters should be spread thinly.)
Your child will most likely get all the omega-6 fats he needs from processed foods that
contain safflower, sunflower, corn, and soybean oils:
No, your child can't get too much of either of the essential fatty acids but he can get too
much fat in his overall diet. As a general rule, choose mostly fats rich in omega-3 and avoid
trans fats and saturated fats.
Trans fats often identified on labels as "partially hydrogenated oils" are found in many
fried foods (like french fries), baked goods (like cookies, pastries, pizza dough), and stick
margarines and shortenings. They're also found in some dairy products and meats.
Trans fats raise LDL ("bad") cholesterol and lower HDL ("good") cholesterol. They also
increase the risk of developing heart disease, stroke, and type 2 diabetes.
Saturated fats come mostly from animal sources like meat and dairy fatty meats, lard,
cream, butter, and cheese and are usually solid at room temperature. They're also found
in baked and fried foods and some plant foods, like palm oil, palm kernel oil, and coconut
oil.
Iron is crucial for children's health and development. Read on to find out how much iron
your child needs, which sources are the best, and how to avoid getting too little or too much.
Iron is important for making hemoglobin, the oxygen-carrying red pigment in blood, and
myoglobin, a pigment that stores oxygen in muscles. Iron deficiency is the most common
nutritional deficiency in the United States, and a lack of iron can cause anemia, resulting in
fatigue and weakness.
Heme iron the kind you get from animal sources such as meat, seafood, and poultry is
easily absorbed by the body. The body needs help to absorb nonheme iron, which is the
kind found in nonanimal sources like dark green leafy vegetables, legumes, fortified bread
and grains, and dried fruit. (Egg yolks contain mostly nonheme iron.)
You can increase the amount of nonheme iron the body absorbs by serving it with foods that
contain heme iron or with foods rich in vitamin C, such as orange juice, oranges,
strawberries, red and green bell peppers, papaya, broccoli, grapefruit, cantaloupe,
tomatoes, broccoli, mangoes, and sweet potatoes.
This is especially important for children eating vegetarian diets: They need to focus on
eating plenty of iron-rich foods with foods high in vitamin C to boost absorption.
Good sources of iron
Iron can be found in a variety of foods. Here are some good sources:
1/4 cup raw tofu: 2.22 mg (The iron content of tofu varies by type, so check the
label.)
The amount of iron in a food varies somewhat, depending on brand of the product or the cut
of the meat. Note that raisins and other chunky foods (like beans) are choking hazards for
very young children. Mash or cut these foods into small pieces.
Kids may eat more or less than the amounts of food shown, given their age and appetite.
Estimate the nutrient content accordingly.
Can your child get too much iron?
Yes. Although it's essentially impossible to get too much iron from food, supplements are
another matter. Excessive iron from supplements can be toxic to children, causing serious
health problems or even death. The tolerable upper intake level (UL) for iron is 40 mg per
day for children age 13 and younger. That's the maximum amount considered safe by the
Food and Nutrition Board of the Institute of Medicine.
If you're concerned that your child isn't getting enough iron, talk to his doctor before giving
your child a supplement.
And always keep iron supplements locked up and out of sight it's easy for curious little
hands to get into medicine and supplements when you're not looking. And never encourage
kids to take chewable vitamins as a "treat," or they may take them when you're not looking.
Magnesium is crucial for children's good health and development. Read on to find out how
much magnesium your child needs, which sources are the best, and how to avoid getting
too little or too much.
Find out more: Other important nutrients for children
Why magnesium is important
The body uses this important mineral to keep bones strong and the heart rhythm steady. It
also supports the immune system and helps maintain muscle and nerve function.
How much magnesium does my child need?
Ages 1 to 3 years: 80 milligrams (mg) daily
Ages 4 to 8 years: 130 mg daily
Your child doesn't have to get enough magnesium every day. Instead, aim to get the
recommended amount as an average over the course of a few days or a week.
The best sources of magnesium
Nuts and legumes are some of the best sources of magnesium. Leafy green vegetables are
another good source because the substance that gives vegetables their color contains the
mineral. Bread made from whole grain wheat flour is another good option. Some
magnesium-rich foods to try:
1 ounce halibut: 8 mg
The amount of magnesium in a food varies somewhat, depending on the size of the item or
the brand of the product. Note that nuts and seeds arechoking hazards for very young
children, and nut butters should be spread thinly for the same reason. Other foods (like
beans) should be mashed.
Kids may eat more or less than the amounts shown, given their age and appetite. Estimate
the nutrient content accordingly.
Can my child get too much magnesium?
Getting too much magnesium from diet alone is highly unlikely, but it is possible to overload
on magnesium in dietary supplements. Taking too much magnesium in supplement form
can cause problems like diarrhea and stomach cramps. In very large doses, magnesium
can be toxic.
The tolerable upper intake level for magnesium in supplement form is 65 mg per day for
children ages 1 to 3, and 110 mg per day for children ages 4 to 8. That's the maximum
amount of magnesium added to a normal daily diet considered safe by the Food and
Nutrition Board of the Institute of Medicine.
Potassium is crucial for good health and development. Read on to find out how much
potassium your child needs, the best sources, and how to avoid getting too little or too
much.
Find out more: Nine other important nutrients for children
Potassium works with sodium to control the body's water balance, which helps maintain
healthy blood pressure. In fact, a diet that's low in potassium and high in sodium appears to
be a factor in high blood pressure. Potassium also helps with muscle function and heart
rhythm and, in later years, may reduce the risk of kidney stones and osteoporosis.
Create a growth chart to see how your child measures up against other children in height,
weight, and head size.
The American Dietetic Association has identified potassium as one of the nutrients schoolage children are lacking.
How much potassium does your child need?
Fresh fruits and vegetables are a great source of potassium. Milk, meat, and cereals also
contain potassium, but it's not as readily absorbed from these sources. Some of the best
sources:
The amount of potassium in a food will vary somewhat, depending on the size of the fruit or
the brand of product. Note that some foods (like dried fruits and nuts) are choking
hazards for very young children, and nut butter should be thinly spread for the same reason.
Kids may eat more or less than the amounts of food shown, given their age and appetite.
You can estimate the nutrient content accordingly.
Can your child get too much potassium?
Yes, although it's highly unlikely. The Institute of Medicine has not determined an upper
intake level for potassium, which would be the maximum amount considered safe.
It's important for the body to maintain a good potassium balance. Too much potassium can
cause a condition called hyperkalemia. Too little dietary potassium or loss of potassium
through severe vomiting or diarrhea can cause hypokalemia.
Side effects of an imbalance include fatigue, muscle weakness and cramps, intestinal
problems, and even abnormal heart rhythms.
Vitamin A is crucial for children's good health and development. Read on to find out how
much vitamin A your child needs, which sources are the best, and how to avoid getting too
little or too much.
Why vitamin A is important
Vitamin A plays an important role in vision and bone growth and helps protect the body from
infections. Vitamin A also promotes the health and growth of cells and tissues in the body,
particularly those in the hair, nails, and skin.
How much vitamin A does my child need?
Ages 1 to 3 years: 1,000 international units (IU), or 300 micrograms (mcg) retinol activity
equivalents (RAE), of vitamin A per day
Age 4 years and up: 1,333 IU, or 400 mcg RAE per day
Your child doesn't have to get enough vitamin A every day. Instead, aim to get the
recommended amount as an average over the course of a few days or a week.
The best sources of vitamin A
Colorful fruits and vegetables are packed with vitamin A. Here are some of the best
sources:
The amount of vitamin A in a food varies somewhat, depending on the size of the fruit or
vegetable.
Kids may eat more or less than the amounts of food shown, given their age and appetite.
Estimate the nutrient content accordingly.
Can my child get too much vitamin A?
Yes. Normally, the body has to convert vitamin A from its inactive form to its active form, so
the body can use it. Usually an excess of vitamin A is from taking supplements that already
contain high levels of the active form of the vitamin.
It's also possible to get too much of the active form of vitamin A from animal sources, like
liver and milk. For example, beef liver contains 21,566 IU per slice.
By contrast, it's nearly impossible to overdose by getting an abundance of carotenoids, the
orange and yellow pigments in carrots and other vegetables and fruits. When you eat
vitamin A from these nonanimal sources, the body converts only what it needs from
carotenoids to the active form of vitamin A. What will most likely happen if you go on a
carrot binge is that your skin will turn yellow-orange (and that effect disappears once you go
back to eating a balanced diet).
How much vitamin A is too much?
Children ages 1 to 3 should not get more than 2,000 IU (600 mcg RAE) a day. Children
ages 4 to 8 should not get more than 3,000 IU (900 mcg RAE).
Those are the maximum amounts considered safe by the Food and Nutrition Board of the
Institute of Medicine. Don't give your child a vitamin supplement that contains more than the
recommended amounts of vitamin A that your child needs every day.
Too much of the active form of vitamin A can cause nausea and vomiting, headache,
dizziness, blurred vision, and lack of muscle coordination. Long-term effects include
osteoporosis, liver problems, and disorders of the central nervous system.
Vitamin C is crucial for children's good health and development. Read on to find out how
much vitamin C your child needs, which sources are the best, and how to avoid getting too
little or too much.
Why vitamin C is important
Vitamin C helps form and repair red blood cells, bones, and tissues. It helps your child's
gums stay healthy and strengthens your child's blood vessels, minimizing bruising from falls
and scrapes. In addition, vitamin C helps cuts and wounds heal, boosts the immune system,
and keeps infections at bay. And it helps the body absorb iron from food sources.
How much vitamin C does my child need?
The amount of vitamin C in a food varies somewhat, depending on the size of the fruit or
vegetable.
Kids may eat more or less than the amounts shown, given their age and appetite. Estimate
the nutrient content accordingly.
Can my child get too much vitamin C?
Vitamin C is water soluble, so any excess is flushed from the body in your child's urine.
However, megadoses can still cause nausea, diarrhea, kidney stones, and gastritis
(inflammation of the stomach lining).
Children ages 1 to 3 should not get more than 400 mg of vitamin C a day. Children ages 4
to 8 should not get more than 650 mg a day.
Those are the maximum amounts considered safe by the Food and Nutrition Board of the
Institute of Medicine. So be careful before giving a child chewable supplements meant for
adults because each tablet can contain up to 500 mg.
Vitamin D is called the "sunshine vitamin" because the body can produce it when the skin is
exposed to sunlight. But your child's body isn't able to make vitamin D when covered with
clothing or sunscreen to block the sun's rays. Other obstacles to vitamin D production from
sun exposure include smog, clouds, dark skin, and geographic location.
Though it's hard to estimate how much time a person needs to spend in the sun to make the
recommended amount of vitamin D, some researchers say spending 5 to 30 minutes
outside between 10 a.m. and 3 p.m. at least twice a week should do it.
But experts warn that UV radiation from the sun is the main cause of skin cancer, and it's
hard to judge whether you can get enough vitamin D from the sun without increasing your
risk of a potentially deadly skin cancer. So consider finding other ways to get the vitamin D
you need.
The American Academy of Pediatrics recommends that all infants, children, and teens take
vitamin D supplements of 400 IU each day. Kids who are too young for chewable vitamins
can take liquid supplements.
Some of the best food sources of vitamin D:
1/2 cup orange juice, fortified with 25 percent of daily value for vitamin D: 50 IU
The amount of vitamin D in a food varies somewhat, depending on the brand of the product.
Kids may eat more or less than the amounts shown, given their age and appetite. Estimate
the nutrient content accordingly.
Can my child get too much vitamin D?
It's unlikely but possible. On the contrary, many health experts are concerned that the
current recommended amount is too low and that children actually need much more.
That said, vitamin D can be harmful if you get too much. According to the Office of Dietary
Supplements (a department of the National Institutes of Health), the safe upper limit for
infants up to 12 months old is 1,000 to 1,500 IU daily. For kids 1 to 8 years old, the safe
upper limit is 2,500 to 3,000 IU each day.
Vitamin D is stored in body tissue, so it's best not to get more than what health experts
recommend. (Vitamin C, by contrast, isn't stored in the body any excess is simply
eliminated in urine.)
To be safe, if you have a very young child, stick to the 400 IUs recommended as an infant
supplement. More than 400 IUs may be fine for an older child, but check with your child's
doctor to be sure.
The amount of vitamin E in a food varies somewhat, depending on the size of the item or
the brand of the product. Note that nuts and seeds arechoking hazards for very young
children, and nut butters should be spread thinly for the same reason.
Kids may eat more or less than the amounts shown, depending on their age and appetite.
Estimate the nutrient content accordingly.
Can my child get too much vitamin E?
It's far more likely that your child won't get enough of this vital nutrient. But because vitamin
E can act as an anticoagulant, which increases the risk of bleeding problems, the Food and
Nutrition Board of the Institute of Medicine has set upper intake levels for vitamin E. (This is
the maximum amount that's considered safe.)
A 2- or 3-year-old child should not get more than 200 mg (300 IU) of vitamin E daily. A 4- to
8-year-old child should not get more than 300 mg (450 IU) of vitamin E daily.
Zinc is crucial for good health and development. Read on to find out how much zinc your
child needs, the best sources, and how to avoid getting too little or too much.
Find out more: Nine other important nutrients for children
Why zinc is important
More than 70 enzymes depend on zinc to perform their roles in digestion and metabolism.
And children who don't get enough zinc risk having stunted growth. Fortunately, zinc
deficiencies are rare in the United States.
How much zinc does your child need?
Zinc can be found in a wide variety of foods. Here are some of the best sources of zinc:
1/4 cup baked beans with pork and tomato sauce: 3.3 mg
1/2 cup ready-to-eat breakfast cereal, fortified with 25% of DV for zinc: 2.5 mg
The amount of zinc a food contains will vary somewhat, depending on the brand or the cut
of meat, for instance. Note that for very young children, nut butters should be thinly spread
and other foods (like beans and meats) should be mashed or cut into small pieces to
avoid choking.
Kids may eat more or less than the amounts of food shown, depending on their age and
appetite. You can estimate the nutrient content accordingly.
Can your child get too much zinc?
It's not likely your child will get too much zinc from diet alone, but excessive amounts (from
vitamin supplements, for example) can cause adverse effects, like nausea and vomiting,
abdominal cramps, diarrhea, and headaches. Too much zinc over the long run can cause
long-term toxic effects, as well.
The maximum amount considered safe by the Food and Nutrition Board of the Institute of
Medicine for children 1 to 3 years old is 7 mg. For children 4 to 8 years, it's 12 mg. (This is
called the tolerable upper intake level or UL.)