NUTRITION GUIDELINES

Vitamins and Minerals American Children Are Missing

By Katharine Paljug  @YourCareE
 | 
November 27, 2023
Vitamins and Minerals American Children Are Missing

Research shows that many children in the U.S. aren’t getting enough vitamins and minerals. Here’s how you can add essential nutrients to your family’s diet. 

Is your child getting the nutrients he or she needs?

The National Health and Nutrition Examination Survey has tracked Americans’ nutritional gaps since the 1960s. Analysis of that data shows that many American children are missing critical vitamins and minerals in their diets. 

 

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Calcium

Calcium is especially important for children as they grow. It helps form strong bones and teeth, preventing breaks, cavities, and other injuries. 

Many children get their daily calcium from milk, but they might not consume enough unless they drink three to four glasses per day. Cheese and yogurt also provide high levels of calcium, often with lower levels of fat and sugar than milk. 

If your child is lactose-intolerant, look for calcium-fortified nut and rice milks. Many vegetables also have calcium, including broccoli, collards, kale, sweet potatoes, and beans.

Vitamin D

Vitamin D plays an essential role in tooth and bone formation, helping your child’s body absorb minerals, including calcium. That helps prevent growth disorders, such as weak bones and rickets. Even if children have plenty of calcium in their diets, their bodies will have trouble using it without enough vitamin D. 

Many dairy products are fortified with vitamin D. You can also find it in egg yolks, salmon, tuna, soy milk, and mushrooms. And don’t forget to make sure your child spends time outside; sunlight helps convert vitamin D into the active form that your body uses. 

Fiber

Fiber promotes healthy digestion, keeps kids feeling full longer after meals, and slows the rate at which their bodies absorb sugar. It also helps prevent diseases like type 2 diabetes.

To make sure your child gets enough fiber, include plenty of fruits and vegetables in their meals. You can also find fiber in whole grains, such as whole wheat flour, oatmeal, and brown rice. Many breads, cereals, and pastas are made with whole grains. Try to select those products rather than options made with refined grains and white flour.

Potassium

The mineral potassium helps control blood pressure and prevent dehydration, helping children stay active. You may have heard that eating a banana will prevent cramps during. That’s because the potassium in the fruit regulates muscle control and contributes to healthy heart function.

Plants generally contain potassium. In addition to bananas, your child can get potassium from:

  • Potatoes
  • Beans
  • Sweet potatoes
  • Yams
  • Lima beans
  • Avocados
  • Dried peaches
  • Apricots

For kids who eat dairy, milk and plain yogurt also have high levels of potassium. Many fish are also good potassium sources, including tuna, salmon, and snapper.

Iron

Iron helps your child’s body make red blood cells and build muscles. It is essential during any period of rapid growth, but older children are more likely to be iron deficient than younger ones, particularly adolescent girls.

Most meat contains high levels of iron, including beef, turkey, and pork. If your child doesn’t like meat or is a vegetarian, plant sources include:

  • Spinach
  • Beans
  • Nuts
  • Seeds
  • Quinoa
  • Oatmeal

Many cereals and breads are also fortified with extra iron. 

Vitamin E

Vitamin E is an essential part of a healthy immune system, helping your child fight off infections. Although it is rare for children to have a vitamin E deficiency severe enough to cause health problems, most Americans under age 18 don’t get the recommended amount in their diet.

To boost your child’s vitamin E intake, include plenty of fruits, nuts, and vegetables in your family’s diet. Excellent sources of vitamin E include:

  • Almonds
  • Kiwi
  • Broccoli
  • Mango
  • Peanut butter
  • Spinach

Vitamin A

Vitamin A contributes to bone growth, promotes strong vision, and helps your child’s immune system function. It also helps the cells in your child’s body grow, particularly in hair, nails, and skin. 

Colorful fruits and vegetables are the best sources of vitamin A. To increase vitamin A levels in your child's diet, try including:

  • Carrots
  • Butternut squash
  • Sweet potatoes
  • Cantaloupe
  • Bell peppers
  • Apricots
  • Peaches
  • Mango

Most dairy products, such as plain yogurt and cheddar cheese, also contain vitamin A. 

Use supplements with caution

If you have a picky eater, it may be difficult for your child to get vitamins and minerals through diet alone. In that case, taking multivitamins can provide missing nutrients. 

The American Academy of Pediatrics warns, however, that some vitamin supplements can cause nutrient overdoses in children, which contribute to health problems. If you think your child may need a dietary supplement, talk to your child’s pediatrician first. 

 

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Updated:  

November 27, 2023

Reviewed By:  

Janet O’Dell, RN