10 nutrients that every child needsReviewed by theBabyCenter Medical Advisory BoardClick on the links belowto find out more about each of these crucial nutrients.Calcium:Builds strong bones and teeth, promotes healthy nerve and muscle function, helps blood clot, and helps the body convert food into energy.How much your child needs, the best sources, and more >

Child Growth Chart Calculator

See how your child compares to other kids inheight, weight, and head size.Essential fatty acids(EFAs): Help build cells, regulate the nervous system, strengthen the cardiovascular system, build immunity, and help the body absorb nutrients. Necessary for healthy brain function and vision.How much your child needs, the best sources, and more >Iron:important for making hemoglobin, the oxygen-carrying red pigment in blood, and myoglobin, a pigment that stores oxygen in muscles. Lack of iron can causeanemia, which can result in fatigue, weakness, and irritability.How much your child needs, the best sources, and more >Magnesium:Keeps bones strong and the heart rhythm steady, supports the immune system, and helps maintain muscle and nerve function.How much your child needs, the best sources, and more >Potassium:Works with sodium to control the body's water balance, which helps maintain blood pressure. Assists with muscle function and heart rhythm and, in later years, may reduce the risk of kidney stones and osteoporosis.How much your child needs, the best sources, and more >Vitamin A:Plays an important role in vision and bone growth; helps protect the body from infections; promotes the health and growth of cells and tissues in the body, including the hair, nails, and skin.How much your child needs, the best sources, and more >Vitamin C:Helps form and repair red blood cells, bones, and tissues; helps keep your child's gums healthy and strengthens blood vessels, minimizing bruising; assists with healing, boosts the immune system, and keeps infections at bay. Also helps the body absorb iron from iron-rich foods.How much your child needs, the best sources, and more >Vitamin D:Helps the body absorb minerals like calcium and builds strong teeth and bones. Essential for reaching growth potential and peak bone mass. Also functions as a hormone with roles in immune system health, insulin production, and regulation of cell growth.How much your child needs, the best sources, and more >Vitamin E:Limits the production of free radicals, which can damage cells. Important for immunity, DNA repair, and other metabolic processes.How much your child needs, the best sources, and more >Zinc:Needed by more than 70 enzymes that aid digestion and metabolism, and essential for growth.How much your child needs, the best sources, and more >

1.Calcium in your child's diet:Calcium is crucial for good health and development. Read on to find out how much calcium your child needs, which sources are the best, and how to avoid getting too little or too much.Why calcium is importantCalcium is vital for building strong bones and teeth, promoting nerve and muscle function, helping blood clot, and activating the enzymes that convert food into energy. About 99 percent of the body's calcium is stored in the teeth and bones. And because children are growing new bone all the time, they need a steady supply of calcium to support healthy growth.How much calcium does your child need?Ages 1 to 3 years: 700 milligrams (mg) per dayAges 4 to 8 years: 1,000 mg per dayYour child doesn't have to get the recommended amount of calcium every day. Instead, aim for that amount as an average over the course of a few days or a week.The best sources of calciumDairy products such as milk, yogurt, and cheese are some of the best sources of calcium, but you'll also find it in some unexpected places. Here are some calcium-rich foods to try: 1/4 cup raw tofu prepared with calcium sulfate: 217 mg (The calcium content of tofu varies, depending on how it's processed. Check the label.) 1/2 cup plain yogurt: 207 mg 1 tablespoon blackstrap molasses: 172 mg 1/2 cup fruit yogurt: 122 to 192 mg 1/2 cup calcium-fortified orange juice: 133 to 250 mg 1/4 cup ricotta cheese: 167 mg 1/2 cup milk: 150 mg 1/2 cup chocolate milk: 144 mg 1/2 ounce Swiss cheese: 112 mg 1/2 cup vanilla frozen yogurt, soft-serve: 102 mg 1/2 ounce cheddar cheese: 102 mg 1 slice whole grain bread: 24 mg 1/2 ounce mozzarella cheese: 103 mg 1/4 cup collard greens: 66 mg 1/4 cup homemade pudding (from mix or scratch): 76 mg 1 tablespoon tahini (sesame seed butter): 64 mg 1/4 cup turnip greens: 50 mg 1/4 cup cooked spinach: 60 mg 1/2 cup calcium-fortified cereal (ready to eat): 51 mg 1/2 cup calcium-fortified soy beverage: 40 to 250 mgThe amount of calcium a food contains varies somewhat, depending on the brand, the size of the fruit or vegetable, and so on. Kids may eat more or less than the amounts shown, depending on their age and appetite. Estimate the nutrient content accordingly.Calcium content isn't affected by fat, but the dietary fat in dairy products plays an important role in your child's development. Children younger than 2 need to get half their calories from fat for healthy growth and brain development, so they should eat only full-fat dairy products. But unless your doctor advises otherwise, children older than 2 need to get fewer calories from fat, so they should eat low-fat or nonfat dairy products to maintain a healthy weight.Tips for maximizing your child's calcium intakeSome experts believe that many children are falling short of their calcium requirement. This could be partly because juice and other nondairy drinks are so popular that kids are drinking less milk. Here are some simple steps you can take to make sure your child gets enough calcium: Use milk instead of water when preparing cereal, hot cocoa, and soup. Use evaporated milk in place of regular milk in recipes it has twice the calcium of regular milk. Add yogurt to fruit salads; nonfat milk powder to pancake batter, sauces, and smoothies; and cheese to vegetables, sauces, and mashed potatoes. Buy calcium-fortified juice, bread, and cereal. Vitamin Dhelps the body absorb calcium, so make sure your child gets enough vitamin D about 600 international units (IU) per day.Can your child get too much calcium?An extremely high level of calcium in the blood is usually due to an underlying medical condition rather than consuming too much calcium in food and supplements. The Institute of Medicine recommends that kids age 1 to 8 get no more than 2,500 mg of calcium daily that's roughly the equivalent of eight 8-ounce glasses of milk. While it's a good idea to keep an eye on how much calcium your child gets from her diet, it's unlikely that she will get too much calcium from food alone.Calcium supplements, on the other hand, can sometimes be a problem. For instance, taking excess calcium supplements has been linked to a higher risk of kidney stones.A couple of notes of caution: If your child is a big milk drinker, make sure she's not getting too many extra calories from milk alone, or that she doesn't fill up on milk and then have no appetite for other healthy foods. Also, too much calcium can cause constipation.

2. Essential fatty acids in your child's diet:Essential fatty acids are crucial for children's good health and development. Read on to find out which essential fatty acids your child needs, which sources are the best, and how to avoid getting too little or too much.Why essential fatty acids are importantEssential fatty acids, or EFAs, are types of fat that are essential in the diet because they can't be produced by the body. These fats help build cells, regulate the nervous system, strengthen the cardiovascular system, build immunity, and help the body absorb nutrients. EFAs are also vital for healthy brain function and vision.Essential fatty acids include omega-6 (linoleic acid) and omega-3 (linolenic acid). Both are polyunsaturated fats that help lower cholesterol, reduce inflammation, and keep the heart healthy.Most Americans consume a lot more omega-6 fats than omega-3 fats. Some experts maintain that an imbalance of omega-6 fats to omega-3 fats can impair immune and inflammatory responses in the body and may contribute to such illnesses as heart disease and type 2 diabetes.Other experts and organizations, including the American Heart Association, say striving for balance isn't important. Instead, they simply recommend boosting the amount of omega-3 in your diet.Types of omega-3There are three main types of omega 3 fatty acids: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). Plant-basedALAis a fatty acid found in flaxseeds, walnuts, kale, and soybean oil. When consumed, the body partially converts ALA into DHA and EPA. (It's also found in some types of animal fat.)Marine-based DHA and EPAcan be found in fatty fish, including salmon, mackerel, sardines, rainbow trout, and herring.Omega-3s contribute to health in different ways. For example, DHA is critical to brain and eye development. This is why infant formula is fortified with DHA and why pregnant and breastfeeding women are encouraged to get DHA in their diet, either from a food source or a supplement.Experts say both vegetable and fish omega-3s are good for your health, but no one knows for sure if ALA has all the health benefits associated with DHA and EPA. Since plant-based omega-3 only partially converts to DHA and EPA, consuming fatty fish like salmon is important.To make the most of all the health benefits of omega-3s, experts say to get both plant- and marine-based omega-3s.Omega-6 and omega-3: How much does my child need?Ages 1 to 3 years: 7,000 milligrams (mg), or 7 grams, of omega-6 daily 700 mg, or 0.7 grams, of omega-3 dailyAges 4 to 8 years: 10,000 mg, or 10 grams, of omega-6 daily 900 mg, or 0.9 grams, of omega-3 dailyOmega-6 fats are usually plentiful in the diet, and it's likely you only need to focus on making sure your child is getting adequate omega-3s. (Many omega-6 fats come from processed foods that contain oils such as soybean oil.)Your child doesn't have to get enough essential fatty acids every day. Instead, aim to get the recommended amount as an average over the course of a few days or a week.The best sources of essential fatty acidsGood sources of omega-3s include: 1 teaspoon flaxseed oil: 2,395 mg (not recommended for cooking but good for dressings) 1 tablespoon flax seeds, ground: 1,597 mg 1/4 cup English walnuts: 2,293 mg 1 tablespoon fortified peanut butter: 4,950 mg 1 teaspoon walnut oil: 466 mg 1 teaspoon wheat germ oil: 310 mg 1 teaspoon soybean oil: 300 mg 1 teaspoon canola oil: 411 mg 1 fortified egg: 100 mg 4 ounces tofu: 300 mg 1 ounce salmon: 425 mg 1/2 cup soybeans (dried, cooked): 500 mg 1/2 cup cooked kale: 100 mgLook for foods that have been fortified with omega-3s, such as peanut butter, milk, yogurt, orange juice, margarine, and eggs. The omega-3 content will vary with the brand, so read the label. You'll find fortified eggs containing 100 to 200 mg or more omega-3 fatty acids, for example.Kids may eat more or less than the amounts shown, given their age and appetite. Estimate the nutrient content accordingly.Most of us get more than enough omega-6 (primarily from vegetable oils). Choosing fats that are rich in omega-3 ensures your child gets enough of that, too. Just a teaspoon of canola oil, for instance, contains about half the omega-3s most children need in a day.(Note: Nuts and seeds are not appropriate for very small children because they pose achoking hazard. For the same reason, nut butters should be spread thinly.)Your child will most likely get all the omega-6 fats he needs from processed foods that contain safflower, sunflower, corn, and soybean oils: 1 teaspoon safflower oil: 3,360 mg 1 teaspoon sunflower oil: 2,966 mg 1 teaspoon corn oil: 2,400 mg 1 teaspoon soybean oil: 2,300 mgCan your child get too much essential fatty acids?No, your child can't get too much of either of the essential fatty acids but he can get too muchfatin his overall diet. As a general rule, choose mostly fats rich in omega-3 and avoid trans fats and saturated fats.Trans fats often identified on labels as "partially hydrogenated oils" are found in many fried foods (like french fries), baked goods (like cookies, pastries, pizza dough), and stick margarines and shortenings. They're also found in some dairy products and meats.Trans fats raise LDL ("bad") cholesterol and lower HDL ("good") cholesterol. They also increase the risk of developing heart disease, stroke, and type 2 diabetes.Saturated fats come mostly from animal sources like meat and dairy fatty meats, lard, cream, butter, and cheese and are usually solid at room temperature. They're also found in baked and fried foods and some plant foods, like palm oil, palm kernel oil, and coconut oil.

3.Iron in your child's diet:Iron is crucial for children's health and development. Read on to find out how much iron your child needs, which sources are the best, and how to avoid getting too little or too much.Find out more:Ten important nutrients for childrenWhy iron is importantIron is important for making hemoglobin, the oxygen-carrying red pigment in blood, and myoglobin, a pigment that stores oxygen in muscles. Iron deficiency is the most common nutritional deficiency in the United States, and a lack of iron can causeanemia, resulting in fatigue and weakness.

Child Height PredictorFind outhow tall your child is likely to beat age 18.Iron also affects brain development, so anemia can also cause long-lasting problems with cognitive development. A severe iron deficiency can be life-threatening.How much iron does your child need?Ages 1 to 3 years: 7 milligrams (mg) per dayAges 4 to 8 years: 10 mg dailyIf your child eats a vegetarian diet, aim for twice as much iron because iron from nonanimal sources is harder for the body to absorb.Your child doesn't have to get enough iron every day. Instead, aim to get the recommended amount as an average over the course of a few days or a week.Animal sources and plant sources of iron: What's the difference?Heme iron the kind you get from animal sources such as meat, seafood, and poultry is easily absorbed by the body. The body needs help to absorb nonheme iron, which is the kind found in nonanimal sources like dark green leafy vegetables, legumes, fortified bread and grains, and dried fruit. (Egg yolks contain mostly nonheme iron.)You can increase the amount of nonheme iron the body absorbs by serving it with foods that contain heme iron or with foods rich in vitamin C, such as orange juice, oranges, strawberries, red and green bell peppers, papaya, broccoli, grapefruit, cantaloupe, tomatoes, broccoli, mangoes, and sweet potatoes.This is especially important for children eating vegetarian diets: They need to focus on eating plenty of iron-rich foods with foods high in vitamin C to boost absorption.Good sources of ironIron can be found in a variety of foods. Here are some good sources: 1/2 cup fortified, ready-to-eat cereal: 12 mg 1/2 cup fortified oatmeal, prepared with water: 5 mg 1/4 cup raw tofu: 2.22 mg (The iron content of tofu varies by type, so check the label.) 1/4 cup soybeans: 2 mg 1/4 cup boiled lentils: 2 mg 1/4 cup baked beans with pork and tomato sauce: 2 mg 1/4 cup navy beans: 1 mg 1/4 cup kidney beans: 1 mg 1 ounce braised lean beef, chuck: 1 mg 1 teaspoon blackstrap molasses: 1 mg 1/2 medium broiled hamburger (1.5 oz.), 95 percent lean: 1 mg 1/4 cup garbanzo beans: 1 mg 1/4 cup cooked frozen spinach: 0.9 mg 1/4 cup black beans: 0.9 mg 1/4 cup pinto beans: 0.9 mg One slice whole wheat bread: 0.9 mg 1/4 cup raisins: 0.7 mgThe amount of iron in a food varies somewhat, depending on brand of the product or the cut of the meat. Note that raisins and other chunky foods (like beans) arechoking hazardsfor very young children. Mash or cut these foods into small pieces.Kids may eat more or less than the amounts of food shown, given their age and appetite. Estimate the nutrient content accordingly.Can your child get too much iron?Yes. Although it's essentially impossible to get too much iron from food, supplements are another matter. Excessive iron from supplements can be toxic to children, causing serious health problems or even death. The tolerable upper intake level (UL) for iron is 40 mg per day for children age 13 and younger. That's the maximum amount considered safe by the Food and Nutrition Board of the Institute of Medicine.If you're concerned that your child isn't getting enough iron, talk to his doctor before giving your child a supplement.And always keep iron supplements locked up and out of sight it's easy for curious little hands to get into medicine and supplements when you're not looking. And never encourage kids to take chewable vitamins as a "treat," or they may take them when you're not looking.

4.Magnesium in your child's diet:Magnesium is crucial for children's good health and development. Read on to find out how much magnesium your child needs, which sources are the best, and how to avoid getting too little or too much.Find out more:Other important nutrients for childrenWhy magnesium is importantThe body uses this important mineral to keep bones strong and the heart rhythm steady. It also supports the immune system and helps maintain muscle and nerve function.How much magnesium does my child need?Ages 1 to 3 years: 80 milligrams (mg) dailyAges 4 to 8 years: 130 mg dailyYour child doesn't have to get enough magnesium every day. Instead, aim to get the recommended amount as an average over the course of a few days or a week.The best sources of magnesiumNuts and legumes are some of the best sources of magnesium. Leafy green vegetables are another good source because the substance that gives vegetables their color contains the mineral. Bread made from whole grain wheat flour is another good option. Some magnesium-rich foods to try: 1/2 cup all-bran cereal: 93 mg 1 ounce dry roasted cashews: 74 mg 1/4 cup oil roasted peanuts: 63 mg 1 cup soymilk, plain: 61 mg 1/2 cup edamame (shelled and cooked): 50 mg 1 tablespoon almond butter: 45 mg 1/4 cup cooked spinach: 39 mg one packet instant oatmeal: 36 mg 1/4 cup black beans: 30 mg 1 tablespoon smooth peanut butter: 25 mg one slice whole wheat bread: 23 mg 1/2 cup plain skim milk yogurt: 21 mg 1/4 cup long grain brown rice: 21 mg 1/4 cup kidney beans: 18 mg 1/4 cup black-eyed peas: 17 mg 1/2 medium banana: 16 mg 1/2 cup milk (low-fat): 17 mg 1/4 cup raisins: 12 mg 1/4 cup cubed avocado: 11 mg 1 ounce halibut: 8 mgThe amount of magnesium in a food varies somewhat, depending on the size of the item or the brand of the product. Note that nuts and seeds arechoking hazardsfor very young children, and nut butters should be spread thinly for the same reason. Other foods (like beans) should be mashed.Kids may eat more or less than the amounts shown, given their age and appetite. Estimate the nutrient content accordingly.Can my child get too much magnesium?Getting too much magnesium from diet alone is highly unlikely, but it is possible to overload on magnesium in dietary supplements. Taking too much magnesium in supplement form can cause problems like diarrhea and stomach cramps. In very large doses, magnesium can be toxic.The tolerable upper intake level for magnesiumin supplement formis 65 mg per day for children ages 1 to 3, and 110 mg per day for children ages 4 to 8. That's the maximum amount of magnesium added to a normal daily diet considered safe by the Food and Nutrition Board of the Institute of Medicine.

5.Potassium in your child's diet:Potassium is crucial for good health and development. Read on to find out how much potassium your child needs, the best sources, and how to avoid getting too little or too much.Find out more:Nine other important nutrients for childrenWhy potassium is importantPotassium works with sodium to control the body's water balance, which helps maintain healthy blood pressure. In fact, a diet that's low in potassium and high in sodium appears to be a factor in high blood pressure. Potassium also helps with muscle function and heart rhythm and, in later years, may reduce the risk of kidney stones and osteoporosis.

Child Growth Chart Calculator

Create agrowth chartto see how your child measures up against other children in height, weight, and head size.The American Dietetic Association has identified potassium as one of the nutrients school-age children are lacking.How much potassium does your child need?Ages 1 to 3 years: 3,000 milligrams (mg) per dayAges 4 to 8 years: 3,800 mg per dayYour child doesn't have to get the recommended daily amount of potassium every day, however. Instead, aim for the daily amount as an average over the course of a few days or a week.Good sources of potassiumFresh fruits and vegetables are a great source of potassium. Milk, meat, and cereals also contain potassium, but it's not as readily absorbed from these sources. Some of the best sources: 1/2 medium baked potato: 463 mg 1/2 cup prune juice: 352 mg 1/4 cup prunes: 318 mg 1/4 cup raisins: 299 mg 1/2 cup tomato juice: 278 mg 1/4 cup white beans: 251 mg 1/2 cup orange juice: 248 mg 1/4 cup lima beans: 242 mg 1 ounce sunflower seeds: 241 mg 1/4 cup acorn squash: 224 mg 1/2 medium banana: 211 mg 1/4 cup cooked spinach: 210 mg 1/2 cup cantaloupe: 208 mg 1 ounce almonds: 200 mg 1/2 medium tomato: 146 mg 1/2 cup bran cereal with raisins: 181 mg 1/2 medium orange: 118 mg 1/4 cup honeydew: 97 mg 2 deglet noor dates: 94 mg 1/2 cup watermelon: 85 mgThe amount of potassium in a food will vary somewhat, depending on the size of the fruit or the brand of product. Note that some foods (like dried fruits and nuts) arechoking hazardsfor very young children, and nut butter should be thinly spread for the same reason.Kids may eat more or less than the amounts of food shown, given their age and appetite. You can estimate the nutrient content accordingly.Can your child get too much potassium?Yes, although it's highly unlikely. The Institute of Medicine has not determined an upper intake level for potassium, which would be the maximum amount considered safe.It's important for the body to maintain a good potassium balance. Too much potassium can cause a condition called hyperkalemia. Too little dietary potassium or loss of potassium through severe vomiting or diarrhea can cause hypokalemia.Side effects of an imbalance include fatigue, muscle weakness and cramps, intestinal problems, and even abnormal heart rhythms.

6.Vitamin A in your child's diet:Vitamin A is crucial for children's good health and development. Read on to find out how much vitamin A your child needs, which sources are the best, and how to avoid getting too little or too much.Why vitamin A is importantVitamin A plays an important role in vision and bone growth and helps protect the body from infections. Vitamin A also promotes the health and growth of cells and tissues in the body, particularly those in the hair, nails, and skin.How much vitamin A does my child need?Ages 1 to 3 years:1,000 international units (IU), or 300 micrograms (mcg) retinol activity equivalents (RAE), of vitamin A per dayAge 4 years and up:1,333 IU, or 400 mcg RAE per dayYour child doesn't have to get enough vitamin A every day. Instead, aim to get the recommended amount as an average over the course of a few days or a week.The best sources of vitamin AColorful fruits and vegetables are packed with vitamin A. Here are some of the best sources: 1/2 cup carrot juice: 22,567 IU 1/4 cup cooked sweet potato: 12,907 IU one raw carrot (7 1/2 inches): 8,666 IU 1/4 cup cooked carrots: 6,709 IU 1/4 cup cooked spinach: 5,729 IU 1/4 cup butternut squash: 5,717 IU 1/4 cup cooked kale: 4,979 IU 1/2 cup canned vegetable soup: 2,910 IU 1/4 cup cantaloupe: 1,352 IU 1/4 cup apricots, packed in juice: 1,031 IU 1/4 cup red bell pepper: 720 IU 1/4 cup raw spinach: 703 IU 1/4 cup sliced mango: 631 IU 1/2 cup fortified instant oatmeal, prepared with water: 626 IU 1/4 cup cooked broccoli: 603 IU 1/4 cup cooked frozen peas: 525 IU 1/2 cup tomato juice: 546 IU 1/2 cup fortified milk: 250 IU 1/4 cup canned peaches, packed in juice: 236 IU 1/2 large egg, scrambled: 160 IU 1/2 ounce cheddar cheese: 142 IU 1/4 cup green bell pepper: 137 IU 1/4 cup fresh peaches: 125 IU 1/4 cup papaya: 83 IUThe amount of vitamin A in a food varies somewhat, depending on the size of the fruit or vegetable.Kids may eat more or less than the amounts of food shown, given their age and appetite. Estimate the nutrient content accordingly.Can my child get too much vitamin A?Yes. Normally, the body has to convert vitamin A from its inactive form to its active form, so the body can use it. Usually an excess of vitamin A is from taking supplements that already contain high levels of the active form of the vitamin.It's also possible to get too much of the active form of vitamin A from animal sources, like liver and milk. For example, beef liver contains 21,566 IU per slice.By contrast, it's nearly impossible to overdose by getting an abundance of carotenoids, the orange and yellow pigments in carrots and other vegetables and fruits. When you eat vitamin A from these nonanimal sources, the body converts only what it needs from carotenoids to the active form of vitamin A. What will most likely happen if you go on a carrot binge is that your skin will turn yellow-orange (and that effect disappears once you go back to eating a balanced diet).How much vitamin A is too much?Children ages 1 to 3 should not get more than 2,000 IU (600 mcg RAE) a day. Children ages 4 to 8 should not get more than 3,000 IU (900 mcg RAE).Those are the maximum amounts considered safe by the Food and Nutrition Board of the Institute of Medicine. Don't give your child a vitamin supplement that contains more than the recommended amounts of vitamin A that your child needs every day.Too much of the active form of vitamin A can cause nausea and vomiting, headache, dizziness, blurred vision, and lack of muscle coordination. Long-term effects include osteoporosis, liver problems, and disorders of the central nervous system.

7.Vitamin C in your child's diet:Vitamin C is crucial for children's good health and development. Read on to find out how much vitamin C your child needs, which sources are the best, and how to avoid getting too little or too much.Why vitamin C is importantVitamin C helps form and repair red blood cells, bones, and tissues. It helps your child's gums stay healthy and strengthens your child's blood vessels, minimizing bruising from falls and scrapes. In addition, vitamin C helps cuts and wounds heal, boosts the immune system, and keeps infections at bay. And it helps the body absorb iron from food sources.How much vitamin C does my child need?Ages 1 to 3 years:15 milligrams (mg) dailyAges 4 to 8:25 mg dailyThis vitamin is available in so many foods that deficiencies are extremely rare. Children who are very picky eaters and don't eat a lot of fruits and vegetables may not get enough vitamin C. Also, children exposed to secondhand smoke need more vitamin C to repair cell damage from cigarettes.If you're concerned that your child doesn't get enough vitamin C, ask your child's doctor whether you need to boost your child's intake.Your child doesn't have to get enough vitamin C every day. Instead, aim to get the recommended amount as an average over the course of a few days or a week.The best sources of vitamin CBrightly colored fruits and vegetables are great sources of vitamin C. 1/4 cup guava: 82.5 mg 1/2 cup orange juice: 50 mg 1/4 cup red bell pepper: 47.5 mg 1/4 cup papaya: 47.5 mg 1/4 cup kiwi: 41 mg 1/2 medium orange: 30 mg 1/4 cup broccoli: 30 mg three medium strawberries: 21 mg 1/4 cup pink grapefruit: 23 mg 1/4 cup cantaloupe: 17 mg 1/4 cup mango: 11 mg 1/4 cup raw tomato: 5 mg 1/4 cup spinach: 4.5 mg 1/4 cup potato, cooked without skin: 3 mg 1/4 cup banana: 2 mgThe amount of vitamin C in a food varies somewhat, depending on the size of the fruit or vegetable.Kids may eat more or less than the amounts shown, given their age and appetite. Estimate the nutrient content accordingly.Can my child get too much vitamin C?Vitamin C is water soluble, so any excess is flushed from the body in your child's urine. However, megadoses can still cause nausea, diarrhea, kidney stones, and gastritis (inflammation of the stomach lining).Children ages 1 to 3 should not get more than 400 mg of vitamin C a day. Children ages 4 to 8 should not get more than 650 mg a day.Those are the maximum amounts considered safe by the Food and Nutrition Board of the Institute of Medicine. So be careful before giving a child chewable supplements meant for adults because each tablet can contain up to 500 mg.

8.Vitamin D in your child's diet:Vitamin D is crucial for children's good health and development. Read on to find out how much vitamin D your child needs, which sources are the best, and how to avoid getting too little or too much.Find out more:Ten important nutrients for childrenWhy vitamin D is importantVitamin D helps the body absorb minerals like calcium and builds strong teeth and bones. According to researcher Michael F. Holick, professor of medicine, physiology, and biophysics at Boston University School of Medicine, vitamin D deficiency can not only cause rickets (a disease that can lead to bone deformity and fractures), it can also keep a child from reaching her genetically programmed height and peak bone mass.Vitamin D also functions as a hormone with many other jobs in the body, including regulation of the immune system, insulin production, and cell growth.How much vitamin D does my child need?Infants up to 12 months old need 400 international units (IU), or 10 micrograms (mcg), a day. Children older than 1 need 600 IU, or 15 mcg, a day.Your child doesn't have to get enough vitamin D every day. Instead, aim to get the recommended amount as an average over the course of a few days or a week.The best sources of vitamin DVitamin D is called the "sunshine vitamin" because the body can produce it when the skin is exposed to sunlight. But your child's body isn't able to make vitamin D when covered with clothing or sunscreen toblock the sun's rays. Other obstacles to vitamin D production from sun exposure include smog, clouds, dark skin, and geographic location.Though it's hard to estimate how much time a person needs to spend in the sun to make the recommended amount of vitamin D, some researchers say spending 5 to 30 minutes outside between 10 a.m. and 3 p.m. at least twice a week should do it.But experts warn that UV radiation from the sun is the main cause of skin cancer, and it's hard to judge whether you can get enough vitamin D from the sun without increasing your risk of a potentially deadly skin cancer. So consider finding other ways to get the vitamin D you need.The American Academy of Pediatrics recommends that all infants, children, and teens take vitamin D supplements of 400 IU each day. Kids who are too young for chewable vitamins can take liquid supplements.Some of the best food sources of vitamin D: 1 ounce salmon: 102 IU 6 ounces fortified yogurt: 80 IU 1 ounce canned tuna, drained and packed in oil: 66 IU 1/2 cup orange juice, fortified with 25 percent of daily value for vitamin D: 50 IU 1/2 cup fortified milk (whole, low-fat, or skim): 49 IU one slice fortified American cheese: 40 IU 1/2 cup fortified, ready-to-eat cereal: 19 IU 1 ounce mackerel: 11.6 IU 1/2 large egg yolk: 10 IU 1/2 teaspoon fortified margarine: 10 IU 1/2 ounce Swiss cheese: 6 IUThe amount of vitamin D in a food varies somewhat, depending on the brand of the product.Kids may eat more or less than the amounts shown, given their age and appetite. Estimate the nutrient content accordingly.Can my child get too much vitamin D?It's unlikely but possible. On the contrary, many health experts are concerned that the current recommended amount is too low and that children actually need much more.That said, vitamin D can be harmful if you get too much. According to the Office of Dietary Supplements (a department of the National Institutes of Health), the safe upper limit for infants up to 12 months old is 1,000 to 1,500 IU daily. For kids 1 to 8 years old, the safe upper limit is 2,500 to 3,000 IU each day.Vitamin D is stored in body tissue, so it's best not to get more than what health experts recommend. (Vitamin C, by contrast, isn't stored in the body any excess is simply eliminated in urine.)To be safe, if you have a very young child, stick to the 400 IUs recommended as an infant supplement. More than 400 IUs may be fine for an older child, but check with your child's doctor to be sure.

9.Vitamin E in your child's diet:Vitamin E is crucial for children's good health and development. Read on to find out how much vitamin E your child needs, which sources are the best, and how to avoid getting too little or too much.Find out more:Ten important nutrients for childrenWhy vitamin E is importantVitamin E boosts the immune system and helps the body fight germs. Vitamin E also keeps blood vessels open wide enough for blood to flow freely, and it helps the cells of the body work together to perform many important functions.How much vitamin E does my child need?Ages 1 to 3 years: 6 milligrams (mg), or 9 international units (IU) of vitamin E, dailyAges 4 to 8 years: 7 mg, or 10.5 IU, dailyMany children don't get enough vitamin E from diet alone, but it's rare to have a vitamin E deficiency severe enough to cause health issues. Getting slightly less than the recommended amount of vitamin E is common among both adults and kids in the United States.Your child doesn't have to get enough vitamin E every day. Instead, aim to get the recommended amount as an average over the course of a few days or a week.The best sources of vitamin EVitamin E can be found in a variety of foods, including fruits, vegetables, nuts, and seeds. Here are some of the best food sources of vitamin E: 1 ounce dry roasted almonds: 7 mg 1 teaspoon wheat germ oil: 6 mg 1 ounce dry roasted sunflower seeds: 6 mg 1 tablespoon almond butter: 4 mg 1 tablespoon sunflower seed butter: 4 mg 1 tablespoon smooth peanut butter: 2 mg 1 ounce dry roasted peanuts: 2 mg 1 teaspoon sunflower oil: 1.8 mg 1 teaspoon safflower oil: 1.5 mg 1/2 medium kiwi (peeled): 1 mg 1 teaspoon corn oil: 0.6 mg 1/4 cup cooked frozen spinach: 0.8 mg 1/4 cup cooked frozen broccoli: 0.6 mg 1 teaspoon soybean oil: 0.4 mg 1/4 cup raw mango: 0.9 mgThe amount of vitamin E in a food varies somewhat, depending on the size of the item or the brand of the product. Note that nuts and seeds arechoking hazardsfor very young children, and nut butters should be spread thinly for the same reason.Kids may eat more or less than the amounts shown, depending on their age and appetite. Estimate the nutrient content accordingly.Can my child get too much vitamin E?It's far more likely that your child won't get enough of this vital nutrient. But because vitamin E can act as an anticoagulant, which increases the risk of bleeding problems, the Food and Nutrition Board of the Institute of Medicine has set upper intake levels for vitamin E. (This is the maximum amount that's considered safe.)A 2- or 3-year-old child should not get more than 200 mg (300 IU) of vitamin E daily. A 4- to 8-year-old child should not get more than 300 mg (450 IU) of vitamin E daily.10.Zinc in your child's diet:Zinc is crucial for good health and development. Read on to find out how much zinc your child needs, the best sources, and how to avoid getting too little or too much.Find out more:Nine other important nutrients for childrenWhy zinc is importantMore than 70 enzymes depend on zinc to perform their roles in digestion and metabolism. And children who don't get enough zinc risk having stunted growth. Fortunately, zinc deficiencies are rare in the United States.How much zinc does your child need?Ages 1 to 3 years: 3 milligrams (mg) per dayAges 4 to 8 years: 5 mg per dayYour child doesn't have to get the recommended daily amount of zinc every day. Instead, aim for that amount as an average over the course of a few days or a week.Good sources of zincZinc can be found in a wide variety of foods. Here are some of the best sources of zinc: 1/4 cup baked beans with pork and tomato sauce: 3.3 mg 1 ounce cooked beef shank: 3 mg 1/2 medium broiled hamburger (1.5 ounces), 95% lean: 2.7 mg 1 ounce broiled steak: 2.6 mg 1/2 cup ready-to-eat breakfast cereal, fortified with 25% of DV for zinc: 2.5 mg 1 ounce dry roasted almonds: 1 mg 1/2 cup low-fat fruit yogurt: 0.8 mg 1 tablespoon cashew butter, no salt added: 0.8 mg 1 packet instant oatmeal: 0.8 mg 1/4 cup part-skim ricotta cheese: 0.8 mg 1/4 cup canned baked beans: 0.8 mg 1/4 roasted chicken leg: 0.6 mg 1/4 cup garbanzo beans: 0.6 mg 1/4 cup lentils: 0.6 mg 1/2 ounce Swiss cheese: 0.5 mg 1 tablespoon almond butter: 0.5 mg 1/4 cup raw tofu, prepared with calcium sulfate: 0.5 mg(Note: Tofu varies in nutrients, depending on how it's processed. Check the nutrient label.) 1/4 cup cooked peas: 0.4 mg 1/4 cup lima beans: 0.4 mg 1/4 skinless chicken breast: 0.4 mg 1/2 ounce mozzarella or cheddar cheese: 0.4 mg 1/2 cup milk: 0.4 mg 1 teaspoon wheat germ: 0.3 mgThe amount of zinc a food contains will vary somewhat, depending on the brand or the cut of meat, for instance. Note that for very young children, nut butters should be thinly spread and other foods (like beans and meats) should be mashed or cut into small pieces to avoidchoking.Kids may eat more or less than the amounts of food shown, depending on their age and appetite. You can estimate the nutrient content accordingly.Can your child get too much zinc?It's not likely your child will get too much zinc from diet alone, but excessive amounts (from vitamin supplements, for example) can cause adverse effects, like nausea and vomiting, abdominal cramps, diarrhea, and headaches. Too much zinc over the long run can cause long-term toxic effects, as well.The maximum amount considered safe by the Food and Nutrition Board of the Institute of Medicine for children 1 to 3 years old is 7 mg. For children 4 to 8 years, it's 12 mg. (This is called the tolerable upper intake level or UL.)