Creating a healthy lifestyle requires a diverse diet that includes various vitamins and nutrients. For many adults, this is attainable through smart food choices, supplements, and exercise. While you may already be doing all of this, are your kids getting everything they need for a healthy lifestyle? 

Although they’re usually picky eaters, kids need essential vitamins and nutrients too. Making sure they have the nutrients they need is incredibly important to help them grow. While there are plenty of options for children’s multivitamins, whole foods are a more filling way to get them the vitamins they need.

To help kickstart their healthy lifestyle, here are six essential vitamins and nutrients to incorporate into your kids’ diet.

Vitamin C

If you’ve had a cold recently or felt under-the-weather, then you already know the importance of Vitamin C. The vitamin’s immune-boosting properties, combined with its importance for supporting muscle growth and healthy bones, make this a staple in any child’s healthy diet. Certain fruits and vegetables are packed with vitamin C, so make sure they have a healthy portion of each throughout their day.

If your kid won’t touch vegetables that are high in Vitamin C like kale, try blending it into a smoothie with orange slices and a Fuel for Fire Kid’s Tropical smoothie. This way they’ll get plenty of Vitamin C, along with 7 grams of protein.

Protein

Speaking of protein, it’s another important nutrient for kids. Depending on your kid’s age, it’s recommended they get between 19-52 grams of protein per day. There are plenty of great-tasting protein-rich meals for kids including classics like a grilled cheese, peanut butter and jelly sandwich, or yogurt. Of course, there are also snacks like protein smoothies which taste great and offer a nice boost for an active lifestyle.

Calcium

Commonly found in dairy products, calcium is crucial for a child’s growth. Calcium positively impacts their blood, muscles, and brain development. If your kids drink milk, they’re already in a good place, but there are also many alternatives that work around allergies. Certain beans, fish, and leafy greens are also viable ways to introduce more calcium into your kid’s diet.

Vitamin D

Vitamin D is important for so many reasons. For one, it helps absorb the calcium in your body. It also helps prevent heart disease and diabetes. Like Vitamin C, it plays a role in keeping us healthy as well. Along with our body naturally producing it from the sun, kids can also drink Vitamin D-fortified milk or eat other foods that have added Vitamin D. 

Vitamin A

The connection between eating carrots and having a healthy vision is true! Vitamin A, commonly found in carrots, promotes healthy growth and preventing certain diseases. Most kids get their recommended amount of the vitamin through milk or certain cereals. Other foods including spinach, sweet potatoes, and red peppers are rich in Vitamin A.

Vitamin B12

It’s not the most popular, but it’s definitely something that should be incorporated into your kid’s lifestyle. While not as widely talked about as C or D, B12 provides a positive impact on kids’ nerve and blood cells, as well as giving kids the energy they need. B12 is commonly found in fish, which might be tough for many people. This important and often overlooked vitamin is also in eggs, milk and dairy products, and fortified cereal. 

Fuel For Fire helps kids live their best lives with nutritious smoothies that promote a healthy lifestyle. Add them to your kid’s routine to help them get the vitamins and nutrients they need. Use our store locator to find our products in stores or shop on our website!