According to the guidelines of many health care providers, the following quantity of foods should be taken for different age groups:

Fruits and fruit juices:

Children age 2 should have 1 cup and children of age 3 to 5 years old should have 1 to 1 ½ cup of fruits and fruit juices.

Vegetables

Children age 2 should have 1 cup of vegetables and Children of age 3 to 5 should have 1 ½ to 2 cups like leafy vegetables, corn and vegetable juice.

Grains:

Children age 2 should have 3 ounces of grains and children aged from 3 to 5 should have 4 to 5 ounces like slice bread, rice or pasta, cereal flakes.

Proteins:

Children age 2 should have 2 ounces and children from age 3 to 5 should have 3 to 5 ounces like an egg, meat, seafood, peanuts, beans or peas.

Dairy foods:

Children age 2 should have 2 cups and children from age 3 to 5 should have 2 ½ cups of dairy products

What are the essential vitamins for children?

Vitamin A: This vitamin helps in the normal growth of a child, and also the development, it is helpful for tissue and bones repair. This vitamin essential for healthy skin, eyes, and immunity.

The food sources of food to gain Vitamin A are milk. Eggs, cheese, carrots, yams, and squash.

Vitamin B: There are various B vitamins that are essential for children, like B2, B3, B6 and B12 produce metabolism, energy and healthy circulation.

The sources of B Vitamins are meat, chicken, fish, eggs, milk, cheese, beans, soybeans and nuts.

Different kinds of B Vitamins for Kids

Vitamin B1 (Thiamine):  B1 is responsible for the production of energy in child body. It is the crucial part for converting sugar and other carbohydrates into energy, it saves the nervous system from damages and degenerations. The main key role is it passes commands from brain to other organs of the body.

Food sources are Nuts, sunflower seeds, fish, beans, green peas, white bread.

Vitamin B3: Vitamin B3 converts carbohydrates into energy. It also helps in maintaining a healthy nervous system and healthy skin

Food sources are Tuna fish, Chicken, Peanuts and Lamb.

Vitamin B5 (Pantothenic Acid): Helps in burning of proteins, fats and carbohydrates.

Food sources of B5 are mushrooms, cauliflower, sweet potato, broccoli, cucumber.

Vitamin B6 (Pyridoxine):  It makes the internal body operation to function in a smooth manner, it also plays a vital role in the better functioning of cardiovascular and nervous system. It also supports better digestion, and also necessary for better functioning of brain.

Food sources are Beef, Fish, Whole Grains, Nuts and Beans, Bananas and Potatoes.

Vitamin B7 (Biotin): This is essential for the metabolism of fat and carbohydrates. Useful for the people who have type 2 diabetes and useful in controlling insulin levels. It is needed for the growth of nails and hair.

Food Sources are Barley, Corn, Fortified cereals, Egg Yolks, Avocado, Broccoli, Cauliflower, Cheese, Spinach and mushrooms.

Vitamin B12 (Cobalamin): It is needed for synthesizing the DNA. It avoids asthma and also helpful for the production of Red Blood cells.

Food Sources Dairy Products, Eggs, Meat, Poultry and Shellfish

Vitamin C: Vitamin C is essential for healing the wounds and fight with bugs and promotes healthy muscles and skin.
The food sources are citrus, strawberries, kiwi, tomatoes and green vegetables.

Vitamin D: Vitamin D is helpful in the formation of bone and teeth and helps to absorb calcium

Food sources and milk and fatty fishes. And another main source of vitamin D is sunlight.

Vitamin E: Vitamin E increase the strength of immune system, makes the arteries clean so that the blood flow will be good.

Food sources are almonds, hazelnuts, sunflower seeds and oils like sunflower oil.

Vitamin K: It is useful in healthy clotting of blood and also decreases the chances of bleeding.

Iron: Iron helps our red blood cells carry oxygen to our overall body.

Food sources are Red meat beans such as navy, Lima and soy

Best Multivitamins for kids:

Children don’t wish to take vitamin foods like leafy vegetables and some nuts. To make children take vitamins we need to use some products that they like to eat, Yummy Gummy – one of the products which are made of pectin which is a gelatin-free product which comes with natural strawberry flavor. Yummy Gummy uses Vitamin C, Vitamin B3, B5, B6, B12, Biotin and Zinc. Healthy Bio-Vitamins products for kids are essential in Vitamins and Nutrients for the child growth.

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