Kids need calcium for growing bones.

VITAMIN K

Vitamin K is fat soluble and plays a critical role in blood clotting. It regulates blood calcium levels and activates at least 3 proteins involved in bone health.

KID’S NEED:

30-40 microgram/day.

SOURCE:

FRUITS: Avocado, Most berries, Cranberries, Grapes, Kiwi, Mango, Pear, Plum, Pomegranate, Tomatoes

NUTS: Cashew, Chestnut, Hazelnut, Pinenut, Pistachio, Rye

LEGUME: Edmame, Kidney Beans, Soy Milk

VEGETABLES: Artichoke, Asparagus, Broccoli, Cabbage, Carrot, Cauliflower, cucumber, Leek, Okra, Peas, Spirulina, Spinach, Squash

ANIMAL SOURCE: Egg, Cheddar Cheese

VITAMIN E

Like vitamin C, vitamin E plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. It is important in the formation of red blood cells and the use of vitamin K. Many women also use it to help minimize the appearance of wrinkles, and mothers use it to help heal minor wounds without scarring, as it is valued for its ability to soothe and heal broken or stressed skin tissue.

KID’S NEED:

6-11 mg/day. (1 IU is equal to approximately .75 mg)

SOURCE:

FRUITS: Avocado, Blackberries, Black Currants, Blueberries, Boysenberries, Cranberries, Guava, Kiwi, Mango, Nectarine, Papaya, Peach, Pomegranate

NUTS: Almond, Hazelnut, Pinenut, Sunflower seeds

LEGUME: Edmame, Pinto Beans

VEGETABLES: Butternut Squash, Parsnip, Potatoes, Pumpkin, Spirulina, Swiss Chard, Taro

ANIMAL SOURCE: Egg

VITAMIN D

Vitamin D is known as the "sunshine vitamin" since it is manufactured by the body after being exposed to sunshine. Ten to fifteen minutes of good sunshine three times weekly is adequate to produce the body’s requirement of vitamin D. This means that we don’t need to obtain vitamin D from our diet unless we get very little sunlight – usually not a problem for children.

Vitamin D is vital to the human body as it promotes absorption of calcium and magnesium, which are essential for the normal development of healthy teeth and bones. It also helps maintain adequate levels of calcium and phosphorus in the blood.

KID’S NEED:

5 mcg (200 iu)/day.

SOURCE:

FRUITS: None

NUTS: None has much

LEGUME: None has much

VEGETABLES: Mushroom

ANIMAL SOURCE: Goat’s Milk, Soy Beans, Lowfat Yogurt

VITAMIN C

Vitamin C is one of the most important of all vitamins. It plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. Antioxidants act to protect your cells against the effects of free radicals, which are potentially damaging by-products of the body’s metabolism. Free radicals can cause cell damage that may contribute to the development of cardiovascular disease and cancer. Vitamin C has also been found by scientists to be an effective antiviral agent.

KID’S NEED:

45 and 50 mg

SOURCE:

FRUITS: Black Currants, Breadfruit, Grapefruit, Guava, Kiwi, Lychee, Mango, Mulberry, Orange, Papaya, Passionfruit, Pineapple & Strawberries

NUTS: Chestnuts

LEGUME: Edamame

VEGETABLES: Amaranth Leaves, Bok Choy, Broccoli, Brussels Sprouts, Butternut Squash, Green Pepper, Kale

ANIMAL SOURCE: Goat’s Milk, Soy Beans, Lowfat Yogurt

VITAMIN B

B1: Vitamin B1/thiamine is important in the production of energy. It helps the body cells convert carbohydrates into energy. It is also essential for the functioning of the heart, muscles, and nervous system. Not getting enough thiamine can leave one fatigued and weak. Note: Most fruits and vegetables are not a significant source of thiamine.

B2: Vitamin B2 or riboflavin is important for body growth, reproduction and red cell production. It also helps in releasing energy from carbohydrates.

B3: Niacin assists in the functioning of the digestive system, skin, and nerves. It is also important for the conversion of food to energy.

B5: Pantothenic acid is essential for the metabolism of food as well as in the formation of hormones and (good) cholesterol.

B6: B6 plays a role in the creation of antibodies in the immune system. It helps maintain normal nerve function and acts in the formation of red blood cells. It is also required for the chemical reactions of proteins. The higher the protein intake, the more need there is for vitamin B6. Too little B6 in the diet can cause dizziness, nausea, confusion, irritability and convulsions.

B9: Folate and folic acid are both forms of B9. Folate occurs naturally in fresh foods, whereas folic acid is the synthetic form found in supplements. Your body needs folate to produce red blood cells, as well as components of the nervous system. It helps in the formation and creation of DNA and maintaining normal brain function, and is a critical part of spinal fluid. It has also been proven to reduce the risk for an NTD-affected (neural tube defect) pregnancy by 50 to 70 percent. Folic acid is vital for proper cell growth and development of the embryo. That is why it is important for a woman to have enough folate/folic acid in her body both before and during pregnancy.

B12: Like the other B vitamins, vitamin B12 is important for metabolism. It helps in the formation of red blood cells and in the maintenance of the central nervous system. Vitamin B12 is the one vitamin that is available only from fish, poultry, meat or dairy sources in food.

KID’S NEED:

.6 to .9 mg of B1/thiamine & B2/riboflavin per day

9 – 16 mg of B3/niacin per day.

2 – 4 mg of B5/pantothenic acid per day.

0.6 to 1.3 mg B6 per day.

150 to 300 mcg of B9 per day.

0.9 – 2.4 mcg of B12 per day.

SOURCE:

FRUITS: Avocado, Most berries, Bababa, Breadfruit, Dates, Gooseberries, Guava, Lychee, Mango, Orange, Papaya, Passionfruit, Peach, Pineapple & Pomegranate

NUTS: Almond, Barley, Buckwheat, Brown Rice, Chestnuts, Flaxseed, Filberts/Hazelnuts, Oats, Peanuts, Quinoa, Rye, Sunflower Seeds, Wheat – Durum

LEGUME: Black Eye Peas, Edamame, Soy Beans, White/Navy or Pinto Beans, Mung Beans

VEGETABLES: Amaranth Leaves, Artichoke, Asparagus, Beetroot, Bok Choy, Broccoli, Brussels Sprouts, Green Pepper, French Beans, Lima Beans, Okra, Parsnip, Pumpkin, Spinach , Squash, Sweet Potato, Taro

ANIMAL SOURCE: Cheddar Cheese, Cottage Cheese , Cow’s Milk, Eggs, Yogurt , Lowfat Yogurt