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Food and Nutrition Topics..

You are here : home > Food and Nutrition > Eat Healthy Eat Right > 10 Nutrients You Must Include in Your Childs Diet

10 Nutrients You Must Include in Your Child's Diet

Do you want your child to be healthy all the time? Here are ten nutrients which are a must-have in your child’s diet.

Protecting children’s health and taking care of them is a must for all parents. Children must be fed properly. Growing bodies require proper nutrition. Without proper nutrition, children can fall sick.

When the human body receives proper care and nutrition in the young age, it will remain healthy in future also. Children must get habitual of eating all foods right from small age. Parents must include all types of nutritional foods in the child’s diet rather than only giving them what they like.

Here are ten nutrients which you must certainly include in your child’s diet without fail.  Include the below mentioned food items so that your child can receive the important nutrients.


Zinc helps in proper functioning of olfactory senses. It also helps in many other ways. People in Western countries eating plenty of red meat do not have lack of zinc in the body. However, those staying in countries like India tend to eat less amount of red meat so they require zinc from other sources. Food items rich in zinc include spinach, shrimp, Red kidney beans, Flax Seeds, Pumpkin Seeds, pomegranate, and dried Watermelon seeds.


Avocado, spinach, sweet potato, coconut water, yoghurt, Guava, Banana and Mosambi (sweet lime) are good sources of potassium.


Iron deficiency can lead to various problems. Include spinach in your child’s diet as it is a great source of iron.  Chicken, beef, eggs, whole grains, cereals fortified with iron, bread, pasta and rice provide iron to the body. Keep children away from iron supplements.


It helps in proper functioning of nervous system and plays many other important roles for keeping the human body healthy. Foods rich in magnesium include dark leafy greens, nuts, seeds, fish, red kidney beans, yoghurt, dark chocolate, dried fruits, whole grains and avocados.

Essential Fatty Acids

There are certain fats which the body cannot produce on its own and must be obtained from food. Omega-3 is one such important fatty acid which can be obtained from fish. Include walnuts, olive oil, flax seeds, almonds and dark leafy vegetables in your child’s diet.


It is very important for healthy bones and teeth. Dairy products such as milk, yoghurt and cheese are rich sources of calcium. Apart from these, other rich sources of calcium are peanuts, soyabeans, tamarind, lentils, seafood and legumes such as peas, chickpeas, etc.

Vitamin A

This vitamin is very good for the eyes and helps in proper functioning of the immune system. Foods which are a rich source of Vitamin A include sweet potatoes, Pumpkin, liver, carrots, milk and green leafy Veggies like spinach, broccoli, etc.

Vitamin D

Early morning sunlight is the best source of Vitamin D.  Apart from that, children can also get Vitamin D from orange juice, soy milk, cereals, mushroom, egg yolk, cheese, and some dairy products which are fortified with vitamin D.

Vitamin C

Vitamin C helps to protect against cold and cough. It is often prescribed for warding off common cold. Citrus fruits are a rich source of Vitamin C.  Amla, pineapple, chillies, dark leafy greens, kiwifruit, tomatoes, peas, and papayas are all good sources of Vitamin C.

Vitamin E

This Vitamin is good for hair and skin. Nuts, seeds, avocados, almonds, vegetable oils, fish, peanuts and squash are all rich in Vitamin E.  
The above mentioned nutrients and foods containing those nutrients will keep your child become healthy and strong. Ensure that your child has a rich and balanced diet with these ten important nutrients.

Why nutrients are important for children? How to ensure that children get adequate nutrients through food? Is it safe to give vitamin supplements to children?Discuss here.

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Naina.3 years ago
Including fruits, vegetables, dairy products in child's diet is a must.
Sarbani.3 years ago
I agree with you, It is a must to include foods from all groups in the diet of children.
Hemali.3 years ago
It is very important to include these 10 nutrients in the diet of children to ensure their healthy growth and development.
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