"Top Six Vitamins and Minerals for Kids" by Fitness Expert Neeraj Mehta

Top Six Vitamins and Minerals for Kids and Youngers

·        Vitamin A promotes normal growth and development; tissue and bone repair; and healthy skin, eyes, and immune responses. Good sources include milk, cheese, eggs, and yellow-to-orange vegetables like carrots, yams, and squash.

·        Vitamin Bs. The family of B vitamins -- B2, B3, B6, and B12 -- aid metabolism, energy production, and healthy circulatory and nervous systems. Good sources include meat, chicken, fish, nuts, eggs, milk, cheese, beans, and soybeans.

·        Vitamin C promotes healthy muscles, connective tissue, and skin. Good sources include citrus fruit, strawberries, kiwi, tomatoes, and green vegetables like broccoli.

·        Vitamin D promotes bone and tooth formation and helps the body absorb calcium. Good sources include milk and other fortified dairy products, egg yolks, and fish oil. The best source of vitamin D doesn't come from the diet -- it's sunlight.

·        Calcium helps build strong bones as a child grows. Good sources include milk, cheese, yogurt, tofu, and calcium-fortified orange juice.

·        Iron builds muscle and is essential to healthy red blood cells. Iron deficiency is a risk in adolescence, especially for girls once they begin to menstruate. Good sources include beef and other red meats, turkey, pork, spinach, beans, and prunes.

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