Part of a molecule hemoglobin found in red blood cells that carries oxygen in the body; needed for energy metabolism. Organ meats; red meats; fish; poultry; shellfish especially clams ; egg yolks; legumes; dried fruits; dark, leafy greens; iron-enriched breads and cereals; and fortified cereals.
Part of many enzymes ; needed for making protein and genetic material; has a function in taste perception, wound healing, normal fetal development, production of sperm, normal growth and sexual maturation, immune system health. Works closely with insulin to regulate blood sugar glucose levels. Other trace nutrients known to be essential in tiny amounts include nickel, silicon, vanadium, and cobalt.
Author: Healthwise Staff. This information does not replace the advice of a doctor. Healthwise, Incorporated, disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. Learn how we develop our content. To learn more about Healthwise, visit Healthwise. Because the body cannot naturally produce all the necessary vitamins and minerals, it is important to ensure that kids get these vital building blocks in the foods they eat.
A well-balanced diet is typically all it takes to guarantee that kids and teens are getting the necessary vitamins and minerals. But how much of everything do they need? Because vitamin deficiencies may not be obvious, following the recommendations can help eliminate worries about whether your children are receiving appropriate nutrients.
Kids need 1. Not all brown breads use whole grains, so check the label. A healthy serving of vegetables means getting 1—3 cups per day, depending on age. For fruit, kids should get 1—2 cups every day. To meet calcium requirements, kids need at least 2—3 cups of milk a day.
Yogurt and cheese are good milk alternatives. To get the healthiest servings, look for low-fat options. Make sure your child consumes the recommended amount of calcium to promote optimal bone health The AI values for calcium are milligrams per day for children 4 to 8 and 1, milligrams for children and adolescents 9 to Female adolescents who have a poor calcium intake are a special concern because they may be setting themselves up for an increased risk of osteoporosis, an age-related disorder in which the bone mass decreases and the susceptibility to fractures increases.
For a list of food sources for calcium, click here. For some ideas for helping your child eat more fruits and vegetables, click here. Very confident. Somewhat confident. Not very confident.
Very unconfident. One Student Athlete's Journey. Camp Lessons You need vitamin A for eyesight, healthy skin, growth, development and good immune function. Vitamin B1 thiamin You get vitamin B1 from fish, meat, yeast extracts like Vegemite , wholegrain breads and fortified breakfast cereals. Vitamin B1 helps release energy from foods, so that the nervous system and muscles work properly. Vitamin B2 riboflavin You get vitamin B2 from milk, yoghurt, meat, cheese, yeast extracts, eggs, wholegrain breads and fortified breakfast cereals.
Vitamin B2 helps release energy from food. Vitamin B3 niacin You get Vitamin B3 from meat, fish, chicken, nuts and yeast extracts. Vitamin B3 helps release energy from food. Vitamin B6 pyridoxine You get vitamin B6 from meat, fish, wholegrain foods, vegetables and nuts. Vitamin B6 releases energy from protein and helps with red blood cell production and brain function.
Vitamin B12 cobalamin You get vitamin B12 from animal foods including meat, fish, eggs and milk, and also from some fortified breakfast cereals. Vitamin B12 helps with red blood cell production and promotes growth. Vitamin C ascorbic acid You get vitamin C from fruits and vegetables, especially citrus fruit, kiwi fruit, capsicums and potatoes.
Vitamin C builds collagen and helps you fight infections and absorb iron from food. It also keeps teeth, bones and gums healthy. You can lose some vitamin C when you cook food. Vitamin D Our bodies make most of the vitamin D we need when we get enough direct sunlight on our skin.
There are small amounts in oily fish, fish liver oils, egg yolks, mushrooms, butter and margarine. Vitamin D helps you absorb calcium to keep bones strong and healthy.
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