Vital Vitamins And Minerals For Your Kids

1.    Vitamin D: mackerel, sardines, salmon (all classified as fish), egg yolk and fortified milk are very rich in vitamin D. Vitamin D functions to protect against chronic disease and every child requires 32 ounces of this vitamin daily to keep healthy, says health experts.

2.    Iron: Sources of iron are vegetables more especially spinach, soy beans, kidney beans, red meat and other animal products. Iron enables red blood cells circulate oxygen throughout the body. Every kid requires about 7-10 milligrams of it daily. While teen boys require about 11 milligrams of iron every day, girls who have started menstruating require about 15 milligrams a day.

3.    Fiber: though cannot really be classified as a vitamin or mineral, consists of very vital nutrients such as vitamin E, vitamin C, calcium, magnesium and potassium, hence, its daily intake for kids of all ages is widely recommended by health experts. 

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