10 Essential Vitamins and Minerals Kids Often Miss
Calcium & Iron
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CALCIUM
Why it's important: Your child needs calcium to grow strong bones and healthy teeth. Kids who are lactose intolerant or drink a lot of pop and juice instead of milk are missing out on calcium, says Elyse Tyler, a registered dietitian at Children's Medical Center in Dallas.
How much your child needs:
- Ages 1-3: 500 mg/day
- Ages 4-8: 800 mg/day
- Ages 9-13: 1,300 mg/day
How to get more calcium:
- One 8-ounce glass of milk (even skim and chocolate milk) is brimming with 300 mg of calcium.
- Yogurt, cheese, and even pudding can help your child meet calcium needs. Non-dairy sources include spinach, kale, almonds and calcium-fortified soymilk and juice.
- Start your child's day with a milk shake or smoothie made with regular milk or calcium-fortified soymilk.
- Toss tiny chunks of tofu into stir-fries and use milk in place of water in soups and baking.
Calcium-rich recipes:
- Mixed Berry Milk Shake
- Yogurt Berry Parfaits
- Cheddar and Chicken Enchiladas
- Mozzarella Chicken
- Tofu Tacos
IRON
Why it's important: Iron keeps the blood supply healthy so it can deliver oxygen to the body's tissues. Iron deficiency can be a problem for toddlers and girls in the preteen years, says Dr. Robinson. Heme iron, which is found in animal products, such as red meat, is more easily absorbed than non-heme iron, which is found in beans, vegetables, and fortified foods, such as cereal.
How much your child needs:
- Ages 1-3: 7 mg/day
- Ages 4-8/: 10 mg/day
- Ages 9-13: 8 mg/day
How to get more iron:
- A bowl of iron-fortified oatmeal will meet your child's iron needs for the day.
- Vitamin C helps the body absorb iron better. Serve a bowl of iron-rich oatmeal topped with berries or orange juice on the side.
- To make beef more appealing to fussy kids, puree it and add it to tomato spaghetti sauce or mix it with cheese and refried beans and serve it up in a Mexican quesadilla or burrito.
- If your child is a vegetarian or doesn't like meat, nudge her or him to eat more iron-rich foods and ask your doctor if a supplement would be a good idea.
Iron-rich recipes:
