Growing Big and Strong: Essential Nutrients and Vitamins for Children

We all know that the right diet and natural supplements can make all the difference to our health. For children, however, the right balance of nutrients is critical. So, how can you know that your children are eating a balanced diet? Do so by ensuring they consume the following.

kid in eyeglasses or spectacles reading books in her room

Protein, Carbs, Fats, and Fiber

These four nutrients are essential to your child’s development:


Protein helps with the building of cells, as well as carrying oxygen and fighting infection. It also helps convert food into energy. Protein can be found in a variety of foods, including:

  • Beans
  • Eggs
  • Dairy
  • Poultry
  • Meat

If your child is lactose-intolerant or simply doesn’t like dairy, nutritional supplements like whey protein can be a good source.


Carbohydrates are essential for children because they provide energy for the repair and building of tissue. However, it’s important that the carbs they consume are from the following fiber and starch sources:

  • Pasta
  • Potatoes
  • Rice
  • Whole-grain bread

Your child may require additional supplementation, which can be found in meal support drinks. These offer essential nutrients in delicious chocolate and vanilla flavors.


Fats are both easily stored and a readily available energy source for children. Fats can also help your child make proper use of the other nutrients they consume. Including any of the following in your child’s diet will provide the healthy fat they need:

  • Nuts
  • Seeds
  • Avocados
  • Whole dairy products
  • Fish
  • Olive and other oils

Healthy fats can also be found in fish oil and MCT oil supplements, which are great alternatives.


Essential for helping move waste out of the body via the bowels, fiber can also prevent cancer and heart disease in later years. Many foods contain fiber, and these include:

  • Lentils
  • Kidney, black, navy, and pinto beans
  • Chickpeas
  • Whole-grain cereals and breads

Of course, the above may not always be winners at mealtimes. A delicious alternative can be fiber- and vitamin-infused gummies, which can be a healthy treat.

yummy fruit salad

Essential Vitamins

In addition to the above nutrients, your children also need a range of vitamins to ensure proper development. Vitamin A aids with healthy vision and bone repair and can be found in yellow and orange vegetables. Vitamin C helps build strong teeth and bones and aids in healing. It can be found in citrus fruit and vegetables like broccoli and cauliflower.

Vitamin B helps circulation, metabolism, and energy production. Beans, wheat germ, chicken, and other foods contain this essential nutrient. Calcium, like that found in milk and cheese and dark green leafy vegetables, also helps with bone development, while muscle and red-blood-cell-building iron is plentiful in spinach, molasses, legumes, and red meat.

Ensuring your children’s healthy diet contains natural foods in several colors is a good plan. However, food intolerances can prevent this. Where this is the case, high-quality supplements are the best choice.

Forrest Health products combine natural ingredients and the latest technology to create supplements that provide everything your children need to stay healthy. Call 1-408-354-4262 to learn more.

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