Making Sure Your Kids Get More Vitamins & Minerals. - Porsha Carr Blog

Making Sure Your Kids Get More Vitamins & Minerals.

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Getting the right vitamins and minerals in your own diet is hard enough. But, as a parent, you’re responsible for multiple diets. You need to make sure your children are eating good - and that they’re getting essential vitamins and minerals to help them grow big and strong. 

Most parents find this a challenge because children are fussy eaters. It’s already tough finding meals that they all like, let alone thinking about the nutritional content of those meals as well. 

So, what can you do about this? Thankfully, it’s not an impossible task, and I have a few ideas that will help you. But first, it’s essential to know which vitamins/minerals matter the most for growing children. 

Here are the main things you need to think about: 

  • Vitamin A
  • Vitamin B1, B2, B3, B6, and B12
  • Vitamin C
  • Vitamin D
  • Vitamin E
  • Vitamin K
  • Folic Acid
  • Calcium
  • Iron
  • Zinc

Each one of these things has its own purpose and helps your child in some way. For example, calcium helps with bone growth, vitamin C improves their immune system, and so on. You can look online to find full details of what all of these things contribute if you’re interested. 

Now, how do you get all of these things into your child’s diet? 

The easiest method is to make them take supplements. You can buy gummy vitamins that they chew, and it boosts their intake for the day. They’ll like them because it’s like eating sweets, but really it’s to improve their health. Multivitamins are available, or you can buy specific ones if you feel like your child isn’t getting enough Vitamin E or whatever from their diet. 

Also, for toddlers and younger children, you can get milk supplements that help boost their vitamin and mineral intake. Something like S-26 Alula will have increased vitamin D and calcium to improve their bone health. A supplement like this is handy to replace cows milk now and then, just to ensure they get some extra nutritional benefits from their milk. 


The best sources of vitamins come from fruit and veg. Unfortunately, kids love to hate fruit and veg! So, plonking some apples and a pile of spinach in front of them won’t go down well. Instead, you have to get creative. Take lots of fruit and blend it all up into a delicious smoothie. It’s easy for your child to drink, and they now end up with a massive boost of minerals and vitamins from the fruit and veg in the drink. If you want, you can even add supplements to this as well. Some mineral supplements come in powdered form, so they mix well with fruit smoothies and add some extra nutrition. 

One smoothie a day, or a few times per week, will go a long way to improving your child’s nutrition. Hopefully, they slowly learn to eat fruit on its own, so you don’t need to bother making the smoothies. Keep encouraging them to eat more - maybe make tasty fruit salads from time to time. But, if it doesn’t work, then you have smoothies to fall back on. 

Healthy, balanced meals

Of course, healthy balanced meals are the best way to consistently provide proper nutrition to your children. Make sure there’s a good combination of vegetables, carbohydrates, and a protein source with every meal. Most of the healthy foods out there will contain vitamins or minerals that help your kids. Fish is a really good one, so try and get at least one fish dish a week - even fish fingers are good here! 

While this may be the best way to ensure your kids get all their required vitamins/minerals, it’s also the hardest. So, one idea is to hide some of the veg in the meal. Make things like a healthy bolognese as you can blend up carrots, celery, and other vegetables in the sauce. Pies are also useful as you can hide veg in them with ease and wraps also work well here too. Again, try and be open about the vegetables as much as you can to help your children get used to eating them. But, if this doesn’t work, then hiding it is the next best thing. 

In an ideal world, you’d only need the last piece of advice to get more vitamins and minerals in your kid’s diet. But, children are fussy and will try their best to avoid healthy food and demand unhealthy things instead! So, the other two ideas are excellent for boosting their vitamin and mineral intakes. They’re easy to do as well, so give them a go, and you can sleep soundly at night knowing your children are receiving the best nutrition. 

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