10 Essential Vitamins and Minerals Kids Often Miss
Calcium & Iron

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In this article:
Discover the top healthy foods and supplements that children need
Vitamins A & C
Vitamins D & E
Calcium & Iron
Folate & Magnesium
Potassium & Zinc

CALCIUM

Why it's important: Your child needs calcium to grow strong bones and healthy teeth. Kids who are lactose intolerant or drink a lot of pop and juice instead of milk are missing out on calcium, says Elyse Tyler, a registered dietitian at Children's Medical Center in Dallas.

How much your child needs:
Ages 1-3: 500 mg/day
Ages 4-8: 800 mg/day
Ages 9-13: 1,300 mg/day



How to get more calcium:
One 8-ounce glass of milk (even skim and chocolate milk) is brimming with 300 mg of calcium.
Yogurt, cheese, and even pudding can help your child meet calcium needs. Non-dairy sources include spinach, kale, almonds and calcium-fortified soymilk and juice.
Start your child's day with a milk shake or smoothie made with regular milk or calcium-fortified soymilk.
Toss tiny chunks of tofu into stir-fries and use milk in place of water in soups and baking.



Calcium-rich recipes:
Mixed Berry Milk Shake
Yogurt Berry Parfaits
Cheddar and Chicken Enchiladas
Mozzarella Chicken
Tofu Tacos



IRON

Why it's important: Iron keeps the blood supply healthy so it can deliver oxygen to the body's tissues. Iron deficiency can be a problem for toddlers and girls in the preteen years, says Dr. Robinson. Heme iron, which is found in animal products, such as red meat, is more easily absorbed than non-heme iron, which is found in beans, vegetables, and fortified foods, such as cereal.

How much your child needs:
Ages 1-3: 7 mg/day
Ages 4-8/: 10 mg/day
Ages 9-13: 8 mg/day



How to get more iron:
A bowl of iron-fortified oatmeal will meet your child's iron needs for the day.
Vitamin C helps the body absorb iron better. Serve a bowl of iron-rich oatmeal topped with berries or orange juice on the side.  
To make beef more appealing to fussy kids, puree it and add it to tomato spaghetti sauce or mix it with cheese and refried beans and serve it up in a Mexican quesadilla or burrito.
If your child is a vegetarian or doesn't like meat, nudge her or him to eat more iron-rich foods and ask your doctor if a supplement would be a good idea.



Iron-rich recipes:
Easy Clam Chowder
Quick Lentil Pasta
Beef and Bean Chili
Rosemary Garlic Roast Turkey
Mexican Bean Salad