Essential Daily Nutrients for Your Child’s Growth and Development

Certainly, you’ve heard about a balanced diet. But what does “balance” really mean? Ensuring your child gets the right nutrients will help them learn, grow, and develop. For many children, this starts with breastfeeding or formula in infancy, followed by a varied and balanced diet in early childhood and beyond. For children who have difficulty with food choices or health issues that affect their ability to eat or absorb nutrients, supplements—or even tube feeding—may be necessary to maintain good nutrition. Here are the nine essential nutrients every child should get daily, along with additional benefits highlighted by doctors and specialists.

Give Them Protein Daily

Protein helps a child’s body build cells, convert food into energy, fight infections, and transport oxygen. Foods high in protein include:

• Meat: Provides essential nutrients such as protein, iron, zinc, and vitamin B12, supporting muscle growth, brain function, and a strong immune system.

• Poultry: Phosphorus in chicken supports the central nervous system and bone and teeth formation. Zinc strengthens immunity, helping children fight diseases.

• Fish: Rich in omega-3 fatty acids, which are healthy fats essential for brain activity.

• Eggs: Contain lutein and zeaxanthin, antioxidants important for eye health and reducing the risk of cataracts and macular degeneration.

• Nuts: Packed with vitamins, minerals, antioxidants, healthy fats, proteins, and fiber, supporting physical and cognitive development.

• Fava Beans: Should not be introduced before age one, as early consumption may cause digestive issues.

Provide Healthy Fats Daily

Fats are an excellent source of energy and help the body absorb certain nutrients. Sources include:

• Full-fat Dairy Products: Unless cholesterol is a concern, full-fat options are recommended for optimal nutrient intake.

• Cooking Oils: Improve brain and nervous system function.

• Nuts: Rich in proteins, healthy fats, and fiber, supporting both physical and mental growth.

Include Carbohydrates Every Day

Carbohydrates are the body’s main energy source, helping children use fats and proteins efficiently. Sources include:

• Bread: Rich in vitamins and minerals, it supports energy, circulation, and healthy blood sugar levels.

• Whole Grains: Good sources of fiber, vitamins, and minerals, helping regulate cholesterol, weight, and blood pressure.

• Rice: Gluten-free and suitable from six months of age; easy to digest and low allergy risk.

• Pasta: Provides vitamins and minerals, supporting immunity, blood health, and the nervous system.

• Potatoes: High in soft fiber, aiding digestion and preventing constipation.

Iron-Rich Foods

Iron is essential for healthy blood and oxygen transport. Sources include:

• Liver: Strengthens immunity and helps prevent anemia.

• Shellfish: Must be fully cooked for safety.

• Iron-Fortified Cereals: Support oxygen transport and muscle function.

Calcium-Rich Foods

Calcium is critical for strong bones and teeth, blood clotting, and nerve and muscle function. Sources include:

• Cheese: Contains calcium and vitamin D for bone growth.

• Ice Cream: Provides vitamins A, C, E, and B12 when made from full-fat milk.

• Egg Yolks: Support brain growth and cognitive development.

• Broccoli and Spinach: Rich in antioxidants, vitamins, and minerals that support skin and overall health.

Fiber

Fiber regulates bowel movements and may reduce future risk of heart disease and cancer. Sources include:

• Red Beans: Promote gut health and beneficial bacteria.

• Seeds (e.g., flaxseeds): Rich in omega-3 fatty acids that support cardiovascular health.

Vitamin A

Vitamin A supports growth, vision adaptation, skin health, and infection prevention. Sources include:

• Carrots: Boost immunity, strengthen bones, and prevent diabetes.

• Sweet Potatoes: Support nerve and digestive health, and prevent anemia.

• Pumpkin and Apricots: Aid digestion and are easy to eat for infants.

• Cabbage: Provides antioxidants, vitamins, and minerals that support digestion and immunity.

• Fish Oils: Omega-3 fatty acids help reduce aggressive behavior in children.

Folic Acid

Folic acid is crucial for cell growth and development. Sources include:

• Lentils: High in iron, protein, fiber, and folate.

• Chickpeas: Can be blended into nutritious dishes with yogurt, lemon, and garlic.

• Asparagus: High in folate and vitamin B6, supporting protein and carb digestion.

• Black or Red Beans: Rich in iron and fiber, supporting nutrition and self-feeding skills.

Vitamin C

Vitamin C strengthens the immune system, helps tissues stick together, supports blood vessel walls, aids wound healing, and strengthens bones and teeth. Sources include:

• Citrus Fruits (e.g., Oranges): Provide vitamin C, fiber, and support iron absorption.

• Strawberries: Rich in vitamin C and fiber.

• Watermelon: Supplies hydration and iron for red blood cell production.

• Papaya: Supports brain growth, nerve health, and provides calcium, magnesium, and iron.