How to make sure your kids get the vitamins they need

The best way to ensure that your kids are getting the vitamins they need is to provide them with a healthy, balanced diet. However, even the healthiest diets can sometimes fall short, and that’s when vitamins can come in handy. This article will discuss the best ways to ensure that your kids get all their essential vitamins from food or supplements and what happens when they don’t get enough.


What are vitamins?

A vitamin is an organic compound that your body needs in small amounts to carry out a variety of processes. Vitamins are essential for growth and development and keeping you healthy, and there are 13 essential vitamins. Your body can’t produce vitamins on its own, so you need to get them from food or supplements.

How to  make sure your kid is getting enough vitamins

There are a few different ways to ensure that your kids are getting all of the vitamins they need. These include:

Add a glass of fruit/vegetable juice to their diet

Fruit and vegetable juices are a quick way to get the vitamins that your kids need. If they’re not getting enough of them in their regular diet, you can also add fruit/vegetable juice as an occasional snack or lunch option. Nutritionists at recommend providing a variety of juices to your kid while also making the recipe simple. You’ll want to look for 100% pure fruit or veggie juice with no added sugar and aim for around 16-24 ounces per day. Ensure that every day, they drink a different juice from the list below:

  • Carrot Juice 

This juice is packed with beta-carotene, which converts to vitamin A in the body. It also contains Vitamin K, potassium, calcium, and iron! It tastes great on its own or mixed with other juices.

  • Watermelon Juice 

This juice is a great way to beat the heat and get some essential vitamins. Watermelon contains Vitamin C, A, and B-complex vitamins and potassium.

  • Apple Juice 

Apples are high in fibre, Vitamin C, and antioxidants. They’re also a great source of potassium.

  • Pear Juice 

This juice contains Vitamin A, B-complex, C, calcium, and magnesium.

  • Orange Juice 

It is known for Vitamin C, but they’re also rich in copper, which helps the body absorb iron. They’re also a good source of potassium.

Feed them with a variety of healthy foods

The best way to ensure that your kids get all of the vitamins they need is to feed them various healthy foods, including fruits, vegetables, whole grains, and lean protein. Each food will provide different essential vitamins and minerals that your child needs to stay healthy.

Make sure you’re providing a variety of colours on their plate. Different colours represent different vitamins and nutrients, so the more colour you add to your child’s plate, the better!

For example, a bowl of steamed broccoli will give them vitamin K, folate (folic acid), vitamin C, manganese, and fibre. In contrast, a slice of cantaloupe gives them vitamin A, vitamin C, and potassium.

If your kids don’t like to eat fruits and vegetables, try disguising them in other dishes. For example, you could try adding finely chopped broccoli to pasta sauce or mixing mashed sweet potato into meatloaf and hamburgers.

Don’t forget about whole grains! Kids need plenty of B vitamins for energy and fibre, which they can get from whole grains such as brown rice and oats. Additionally, make sure your kids are drinking plenty of water, which will help them stay hydrated and help the body absorb essential vitamins and minerals.

Supplement with a vitamin that is missing from your child’s diet

You can supplement your child with some essential vitamins if they aren’t getting them from their diet alone for one reason or another, including vitamin D, iron, and calcium supplements. You might need to give your child these more often than other vitamins, as they are essential for their growth and development.

If your kids are taking any medications, ask their doctor if they need to take a vitamin supplement as well. Some medicines can interfere with the absorption of specific vitamins and minerals.

Your doctor can also test your child for any vitamin deficiencies and recommend the appropriate supplement or multivitamin if necessary.

What happens when kids don’t get enough vitamins


If your kids aren’t getting enough vitamins, they might experience various symptoms. Here are some of the most common ones:

  • Poor growth and development
  • Dull hair or skin
  • Weak bones and teeth
  • Frequent infections
  • Poor appetite
  • Feeling tired all the time

Vitamins are essential for your child’s growth and development. Make sure that they’re getting plenty of fruits, vegetables, whole grains, and lean protein in their diets, as well as drinking lots of water each day to ensure that all vitamins and nutrients are being absorbed properly. Talk to your doctor about recommended supplements if you suspect a vitamin deficiency or know which ones your kids need more of, such as vitamin D, iron, or calcium.

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