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Nutrition (RDA)
The Nutrients Your Child Needs
Healthy Eating Tips Every Parent Should Know
Every parent wants their child to get the right nutrients in the right amounts for their optimal growth and development. A child goes through important physical and mental growth from 4 to 13 years old. A growing baby should have a balanced diet consisting of lean proteins, healthy carbohydrates, good fats, fresh fruits, and vegetables. In this article, we bring to you a list of all the essential nutrients your child needs to grow into a strong, energetic, and healthy adult.
Carbohydrates
What Is It?
Carbohydrates are essential macronutrients used by the body as a major source of energy. The human body cannot survive without carbohydrates. Carbohydrates are broken down into smaller molecules known as glucose to feed body cells. Carbohydrates are also important in maintaining the overall integrity of the membrane that surrounds every cell of the body.
Recommended Daily Intake
| Age | Recommended Daily Intake |
|---|---|
|
0-6 months* |
60 g |
|
7-12 months* |
95 g |
|
1-3 Years |
130 g |
|
4-8 Years |
130 g |
Good Sources
Breast milk and formula milk provide carbohydrates in the form of lactose. Parents should favour complex carbohydrates over simple ones. Complex carbohydrates breakdown slowly, hence they provide children with a steady source of energy. Simple carbohydrates breakdown quickly and cause sugar spikes. Good sources of carbohydrates include brown rice, whole-grain cereals, whole-grain bread, quinoa, lentils, and beans.
Deficiency Symptoms
While a deficiency of carbohydrates is rare, it may lead to symptoms such as fatigue, low energy levels, and excessive break down of proteins.
Proteins
What Is It?
A protein is a major macronutrient that is essential in supporting every life form. It is made up of amino acids that are needed in repair, growth, development, and several metabolic reactions inside the body. Proteins are used to build strong muscles, enzymes, hormones, skin, and healthy-looking hair.
Recommended Daily Intake
| Age | Recommended Daily Intake |
|---|---|
|
0-6 months* |
9.1 g |
|
7-12 months* |
11 g |
|
1-3 Years |
13 g |
|
4-8 Years |
19 g |
Good Sources
A protein is a major macronutrient that is essential in supporting every life form. It is madeup of amino acids that are needed in repair, growth, development, and several metabolic reactions inside the body. Proteins are used to build strong muscles, enzymes, hormones, skin, and healthy-looking hair.
Deficiency Symptoms
A deficiency in protein may lead to a disease known as Kwashiorkor. Children with kwashiorkor have skin lesions, anaemia, puffy skin, abdominal swelling, some muscle wasting, and poor appetite.
Healthy Fats
What Is It?
Fats are the chief storage form of energy in the body. While fats are notoriously associated with a myriad of health conditions, not all types of fats are bad. In fact, healthy fats play a vital role in the absorption of fat-soluble vitamins. They are used to maintain healthy nerve transmission and provide the building blocks for healthy brain development, especially omega-3 fatty acids.
Recommended Daily Intake
| Age | Recommended Daily Intake |
|---|---|
|
0-6 months* |
31 g |
|
7-12 months* |
30 g |
|
1-3 Years |
ND |
|
4-8 Years |
ND |
Good Sources
It is important to provide a child with good sources of omega-3 as it cannot bemanufactured by the body. Healthy sources of omega-3 include fish such as salmon,mackerel, and sardines. Plant-based sources of healthy fats include avocadoes, olives, flax,and chia seeds. Breast milk and infant formula also provide essential fatty acids.
Deficiency Symptoms
Very rarely, a lack of essential fatty acids may occur in infants. Infants with fatty acids deficiency present with scaly skin, loss of hair, low platelet count, and intellectual disability.
Fibres
What Are They?
Fibres make up the parts of vegetables and fruits that cannot be digested. Fibres promote a healthy digestive system and reduce hunger bouts. Children need fibres to add bulk to stools to prevent constipation.
Good Sources
Rich sources of fibre include apples, pears, beans, high-fibre cereals, and berries. It should be noted that breast milk does not contain fibres and that infants do not need fibres in the first six months of life.
Deficiency Symptoms
While there is still limited literature on dietary fibre in infancy and childhood, scientists state that a lack of fibre may lead to childhood constipation and appendicitis.
Vitamin A
What Is It?
Vitamin A, also known as retinol is an essential micronutrient needed by the body. VitaminA is not produced by the body. It should be obtained from the diet. It is essential for good vision, healthy skin, and growth. It also helps in the maintenance of a strong immune system.
Recommended Daily Intake
| Age | Recommended Daily Intake |
|---|---|
|
0-6 months* |
400 mcg Retinol Active Equivalent |
|
7-12 months* |
500 mcg Retinol Active Equivalent |
|
1-8 Years |
300-400 mcg Retinol Active Equivalent |
|
RDA: Recommended Dietary Allowance,* AI: Adequate Intake |
|
Good Sources
Breast milk and formula milk are major sources of vitamin A. Other good sources of vitamin A include egg yolks, fish, spinach, sweet potatoes, apricots, peaches, and liver.
Deficiency Symptoms
A lack of vitamin A in children can lead to infections, poor growth, skin lesions, and eye problems.
Vitamin B1
What Is It?
Vitamin B 1 , also called thiamin is a type of micronutrient that helps the body use carbohydrate as a source of energy. It plays a major role in the breakdown of sugars and healthy functioning of the nerves.
Recommended Daily Intake
| Age | Recommended Daily Intake |
|---|---|
|
0-6 months* |
0.2 mg |
|
7-12 months* |
0.3 mg |
|
1-3 Years |
0.5 mg |
|
4-8 Years |
0.6 mg |
|
RDA: Recommended Dietary Allowance,* AI: Adequate Intake |
|
Good Sources
Vitamin B 1 can be found in whole-grain cereals, beans, and sunflower seeds. Some great animal sources of vitamin B 1 include pork, beef, and trout.
Deficiency Symptoms
A deficiency in vitamin B 1 causes weight loss, confusion, poor memory, irritability, and heartproblems. A lack of vitamin B 1 is also associated with a condition known as Beriberi.Children with Beriberi usually present with symmetrical muscle wasting, vomiting, andseizures.
Vitamin B2
What Is It?
Vitamin B 2 is also known as riboflavin. It is a naturally occurring vitamin that plays a major role in energy production, growth, and development of a child.
Recommended Daily Intake
| Age | Recommended Daily Intake |
|---|---|
|
0-6 months* |
0.3 mg |
|
7-12 months* |
0.4 mg |
|
1-3 Years |
0.5 mg |
|
4-8 Years |
0.6 mg |
|
RDA: Recommended Dietary Allowance,* AI: Adequate Intake |
|
Good Sources
Vitamin B 2 is also known as riboflavin. It is a naturally occurring vitamin that plays a major role in energy production, growth, and development of a child.
Deficiency Symptoms
Riboflavin deficiency causes hair loss, inflammation, cracking of the lips, and fissures at the corners of the mouth. It may trigger hormonal abnormalities such as thyroid hormonedisturbances.
Vitamin B3
What Is It?
Vitamin B 3 , also called niacin, is a type of B vitamin that is naturally present in many foods.Niacin helps the body extract energy fromcarbohydrates, proteins, and fats.
Recommended Daily Intake
| Age | Recommended Daily Intake |
|---|---|
|
0-6 months* |
2 mg |
|
7-12 months* |
4 mg NE |
|
1-3 Years |
6 mg NE |
|
4-8 Years |
8 mg NE |
|
RDA: Recommended Dietary Allowance,* AI: Adequate Intake, NE: Niacin Equivalents |
|
Good Sources
Foods that are rich in niacin include tuna, lean pork, lean chicken breast, beef, brown rice,green peas, sweet potatoes, avocados, and peanuts.
Deficiency Symptoms
Riboflavin deficiency causes hair loss, inflammation, cracking of the lips, and fissures at the corners of the mouth. It may trigger hormonal abnormalities such as thyroid hormone disturbances.
Vitamin B5
What Is It?
Vitamin B 5 or pantothenic acid is an essential component involved in the synthesis of coenzyme A, which is, in turn, needed by the body to make fatty acids.
Recommended Daily Intake
| Age | Adequate Intake |
|---|---|
|
0-6 months* |
1.7 mg |
|
7-12 months* |
1.8 mg |
|
1-3 Years |
2 mg |
|
4-8 Years |
3 mg |
|
AI: Adequate Intake |
|
Good Sources
Good sources of vitamin B 5 include shiitake mushrooms, white mushrooms, sunflower seeds, avocados, potatoes, broccoli, chickpeas, oats, and carrots. Animal sources include beef liver, chicken, and fresh tuna. Microorganisms living inside the intestines also make some pantothenic acid though it is still unclear how much of it actually contributes to the total
level of pantothenic acid in the body.
Deficiency Symptoms
Vitamin B 5 deficiency clinically presents with skin inflammation, inflammation of the intestines, hair loss, and adrenal insufficiency. Pantothenic acid deficiency is very rare as it can be found in a wide variety of foods.
Vitamin B6
What Is It?
Vitamin B 6 is a group of 6 chemical compounds that play a major role in speeding up biochemical reactions occurring inside the body. Vitamin B 6 helps in cognitive development and aids in the maintenance of a healthy immune system. It is involved in the formation of important brain chemicals that ensure optimal mental health. Vitamin B 6 is involved in the formation of haemoglobin, an important pigment found in red blood cells.
Recommended Daily Intake
| Age | Recommended Daily Intake |
|---|---|
|
0-6 months* |
0.1 mg |
|
7-12 months* |
0.3 mg |
|
1-3 Years |
0.5 mg |
|
4-8 Years |
0.6 mg |
|
RDA: Recommended Dietary Allowance,* AI: Adequate Intake |
|
Good Sources
Rich food sources of vitamin B6 include milk, fish, chicken or beef liver, sweet potatoes, pistachios, sunflower seeds, eggs, carrots, and spinach.
Deficiency Symptoms
A lack of vitamin B 6 can lead to confusion, weakened immune function, cracks around the corners of the mouth, convulsions, and irritability. It may also lead to a type of anaemia known as sideroblastic anaemia. Fortunately, Vitamin B 6 deficiency is very uncommonnowadays.
Vitamin B7
What Is It?
Vitamin B7 or biotin is an essential water-soluble vitamin that plays a fundamental role in fat, carbohydrate, and protein metabolism. Biotin is involved in gene regulation as well.
Recommended Daily Intake
| Age | Adequate Intake |
|---|---|
|
0-6 months* |
5 mcg |
|
7-12 months* |
6 mcg |
|
1-3 Years |
8 mcg |
|
4-8 Years |
12 mcg |
|
AI: Adequate Intake |
|
Good Sources
Good sources of biotin include organ meats such as beef liver, eggs, fish, swiss chard, carrots, berries, walnuts, wheat grains, and sweet potatoes.
Deficiency Symptoms
Biotin deficiency typically presents with hair loss, conjunctivitis, skin infections, and brittlenails. At times, children may develop muscle weakness and developmental delay.
Vitamin B9
What Is It?
Vitamin B 9, commonly known as folate, is a water-soluble vitamin used by the body to make healthy red blood cells and healthy DNA. It also aids in tissue growth.
Recommended Daily Intake
| Age | Recommended Daily Intake |
|---|---|
|
0-6 months* |
65 mcg DFE |
|
7-12 months* |
80 mcg DFE |
|
1-3 Years |
150 mcg DFE |
|
4-8 Years |
200 mcg DFE |
|
RDA: Recommended Dietary Allowance,* AI: Adequate Intake, DFE: Dietary Folate Equivalent |
|
Good Sources
Foods that are rich in vitamin B 9 include dark green leafy vegetables, peas, sunflower seeds,eggs, dairy products, liver, brussels sprouts, and asparagus.
Deficiency Symptoms
Folate deficiency can lead to anaemia in children. The main clinical sign of vitamin B 9 deficiency anaemia is enlarged and nucleated red blood cells upon examination of the blood under the microscope. Other clinical symptoms include fatigue, irritability, headache, and shortness of breath. If left untreated, anaemia may also impact a child’s growth rate.
Vitamin B12
What Is It?
Vitamin B 12 or cobalamin plays a key role in the formation of healthy red blood cells and nerve cells.
Recommended Daily Intake
| Age | Recommended Daily Intake |
|---|---|
|
0-6 months* |
0.4 mcg |
|
7-12 months* |
0.5 mcg |
|
1-3 Years |
0.9 mcg |
|
4-8 Years |
1.2 mcg |
|
RDA: Recommended Dietary Allowance,* AI: Adequate Intake |
|
Good Sources
Vitamin B 12 can be found in clams, liver, trout, mackerel, almonds, king crab, eggs, shiitake mushrooms, milk, and dairy products.
Deficiency Symptoms
A deficiency in vitamin B 12 is characterized by fatigue, constipation, loss of appetite, poor memory, and weight loss. It can present with neurological symptoms like numbness and tingling of the hands and feet. Children may also present with failure to thrive, developmental delays, movement problems, and anaemia.
Vitamin C
What Is It?
Vitamin C, also known as ascorbic acid is an essential micronutrient needed by the body to carry out numerous important functions. Vitamin C is needed to form collagen, the key protein that helps make strong bones, cartilage, and muscles. Vitamin C also helps in the absorption of iron.
Recommended Daily Intake
| Age | Recommended Daily Intake |
|---|---|
|
0-6 months* |
40 mg |
|
7-12 months* |
50 mg |
|
1-3 Years |
15 mg |
|
4-8 Years |
25mg |
|
RDA: Recommended Dietary Allowance,* AI: Adequate Intake |
|
Good Sources
Vitamin C can be found in fruits such as cantaloupe, strawberries, kiwis, papaya, and citrusfruits. It can also be found in vegetables like cabbage, peppers, tomatoes, potatoes, andlettuce. Breast and infant formula milks are good sources of vitamin C as well.
Deficiency Symptoms
A lack of vitamin C causes a serious condition known as scurvy. Children with scurvy present with poor bone growth, joint swelling, bleeding gums, bruising, and anaemia.
Vitamin D
What Is It?
Vitamin D is a major nutrient needed for the proper development of every child. Vitamin D is used by the body for the proper absorption of calcium which is then used to make strong bones. It also ensures a homeostatic level of calcium and phosphorus in the blood.
Recommended Daily Intake
| Age | Recommended Daily Intake |
|---|---|
|
0-12 months* |
5-10 mcg(200-400IU) |
|
1 year Onwards* |
15 mcg (600IU) |
|
RDA: Recommended Dietary Allowance,* AI: Adequate Intake,IU: international unit |
|
Good Sources
Vitamin D is naturally manufactured by the skin when ultraviolet light from the sun reacts with chemicals present in the skin. It can also be obtained from the diet from fatty fish, liver, egg yolk, and fortified milk.
Deficiency Symptoms
When you don’t have enough vitamin D, your body cannot absorb calcium properly. As a result, there is little calcium available for the formation of strong healthy bones. With time, children develop a condition known as Rickets. Children with Rickets have weak bones, stunted growth, and skeletal deformities.
Vitamin E
What Is It?
Vitamin E is a fat-soluble vitamin that acts as an antioxidant to protect body cells from oxidative damage. Vitamin E is widely used to heal scar tissues and damaged skin. It helps balance cholesterol levels.
Recommended Daily Intake
| Age | Recommended Daily Intake |
|---|---|
|
0-6 months* |
4 mg |
|
7-12 months* |
5 mg |
|
1-3 Years |
6mg |
|
4-8 Years |
7 mg |
|
RDA: Recommended Dietary Allowance,* AI: Adequate Intake |
|
Good Sources
Infants can obtain vitamin E from breast and formula milk. Other good sources of vitamin E include polyunsaturated plant oils, wheat germ, green leafy vegetables, cereals, liver, egg yolk, and whole-grain products.
Deficiency Symptoms
Vitamin E deficiency affects the nerves and muscles. It can present as muscle weakness, visual problems, muscle pain, or even difficulty with movement coordination.
Vitamin K
What Is It?
Vitamin K is an important fat-soluble vitamin that acts as a coenzyme in the production of blood clotting factors by the liver. It helps establish a normal clotting range within the blood so as to prevent unnecessary bleeding. Vitamin K also aids in the absorption of calcium to build strong bones.
Recommended Daily Intake
| Age | Recommended Daily Intake |
|---|---|
|
0-6 months* |
2.0 mcg |
|
7-12 months* |
2.5 mcg |
|
1-3 Years |
30 mcg |
|
4-8 Years |
55 mg |
|
RDA: Recommended Dietary Allowance |
|
Good Sources
Good sources of vitamin K include green leafy vegetables such as kale, spinach; green vegetables such as broccoli, brussel sprouts, asparagus, and animal sources such as liver and pork. It can also be manufactured by bacteria present in the intestines. However, since at birth the intestines of a baby are not yet fully developed, all newborns receive an intramuscular injection of vitamin K at birth.
Deficiency Symptoms
A lack of vitamin K in children is dangerous. Newborns that are deficient in vitamin K are at high risk of neonatal haemorrhage. Children with vitamin K deficiency can present with easy bruising, oozing nose, excessive bleeding from wounds, and weak bones.
Iron
What Is It?
Iron is an essential mineral that plays a major role in supplying the body with adequate oxygen. About 70% of the body’s iron is stored in the red blood cells. Iron works primarily by binding with oxygen and transporting it to all cells of the body via the bloodstream. Four iron atoms are needed to bind to four oxygen atoms.
Recommended Daily Intake
| Age | Recommended Daily Intake |
|---|---|
|
0-6 months* |
0.27 mg |
|
7-12 months* |
11 mg |
|
1-3 Years |
7 mg |
|
4-8 Years |
10 mg |
|
RDA: Recommended Dietary Allowance,* AI: Adequate Intake |
|
Good Sources
Iron can be found in cereals, oysters, white beans, lentils, tofu, chia seeds, and dark green leafy vegetables such as spinach, kale, and swiss chard.
Deficiency Symptoms
Iron deficiency is quite common among children. Iron deficiency causes anaemia which manifests as fatigue, poor concentration, impaired cognition, and low immunity. It is advisable to treat iron deficiency anaemia as soon as possible as this may negatively impact on a child’s learning abilities and overall performance at school.
Calcium
What Is It?
Calcium is probably one of the most well-known and most abundant minerals in the human body. Calcium is important for the proper functioning of the muscles, blood vessels, and nerves. Growing children and babies need a lot of calcium to develop strong bones and healthy teeth. Studies also found that calcium can promote proper brain development in infants.
Recommended Daily Intake
| Age | Recommended Daily Intake |
|---|---|
|
0-6 months* |
200 mg |
|
7-12 months* |
260 mg |
|
1-3 Years |
700 mg |
|
4-8 Years |
1000 mg |
|
RDA: Recommended Dietary Allowance,* AI: Adequate Intake |
|
Good Sources
Calcium-rich sources include sardines, yoghurt, turnip greens, collard greens, white beans,bok choy, almonds, milk, and cheese.
Deficiency Symptoms
Low levels of calcium in children can present as weakness, feeding difficulties, facial spasms, tremors, and seizures. Calcium deficiency may sometimes show no symptoms.
Zinc
What Is It?
Zinc is a vital mineral that plays a major role in healthy cell growth, cell division, wound healing, and carbohydrate metabolism. It is involved in the activity of over 100+ enzymes to catalyze important chemical reactions in the body.
Recommended Daily Intake
| Age | Recommended Daily Intake |
|---|---|
|
0-6 months* |
2 mg |
|
7-12 months* |
3 mg |
|
1-3 Years |
3 mg |
|
4-8 Years |
5 mg |
|
RDA: Recommended Dietary Allowance,* AI: Adequate Intake |
|
Good Sources
Zinc can be found in formula milk, oysters, crab, chickpeas, beans, tofu, oatmeal, lentils, shiitake mushrooms, and low-fat yoghurt.
Deficiency Symptoms
Zinc deficiency may occur in infants who are exclusively breastfed as breast milk does not cater for the zinc requirements in infants of 7 to 12 months old. Children with zinc deficiencies present with growth retardation, poor appetite, low immunity, and d layed wound healing.
Manganese
What Is It?
Manganese is a micronutrient occurring naturally in different foods. Studies show that our bodies are composed of 10-20mg manganese, most of which is present in our bones. Manganese aids in the metabolism of amino acids, cholesterol, and carbohydrates. It helps quicken chemical reactions that occur inside the body. Manganese also helps in boneformation.
Recommended Daily Intake
| Age | Recommended Daily Intake |
|---|---|
|
0-6 months* |
0.003 mg |
|
7-12 months* |
0.6 mg |
|
1-3 Years |
1.2 mg |
|
4-8 Years |
1.5 mg |
|
RDA: Recommended Dietary Allowance,* AI: Adequate Intake |
|
Good Sources
Manganese can be found in brown rice, chickpeas, spinach, soybeans, oatmeal, potatoes, kale, asparagus, and squash.
Deficiency Symptoms
Manganese deficiency is very rare. The current scientific knowledge on manganese deficiency is limited. Some studies suggest that manganese deficiency in children may lead to poor growth and bone loss.
Magnesium
What Is It?
Magnesium is a mineral that occurs in abundance in the human body, most of which ispresent in the bones and soft tissues. Magnesium is used to maintain healthy functioning of the nerves, muscles, and the heart. It aids in blood sugar control and contributes greatly to the formation of strong bones.
Recommended Daily Intake
| Age | Recommended Daily Intake |
|---|---|
|
0-6 months* |
30 mg |
|
7-12 months* |
75 mg |
|
1-3 Years |
80 mg |
|
4-8 Years |
130 mg |
|
RDA: Recommended Dietary Allowance,* AI: Adequate Intake |
|
Good Sources
Magnesium can be found in almonds, spinach, cereals, soymilk, potato, yoghurt, banana, avocado, broccoli, and tofu.
Deficiency Symptoms
Signs and symptoms of magnesium deficiency in children include poor sleep, constipation, weakness, cramps, seizures, and headaches. When subject to stressful situations, childrendisplay more magnesium deficiency symptoms as magnesium is used up to cope with stress.
Potassium
What Is It?
Potassium is one of the most essential minerals. It is found in all cells of the body as well asin the blood. It helps the nerves, muscles, and heart function properly.
Recommended Daily Intake
| Age | Adequate Intake |
|---|---|
|
0-6 months* |
400 mg |
|
7-12 months* |
860 mg |
|
1-3 Years |
2000 mg |
|
4-8 Years |
2300 mg |
|
AI: Adequate Intake |
|
Good Sources
Potassium can be obtained from fruits such as banana, orange, apricots, and grapefruit.Great vegetable sources include spinach, broccoli, potatoes, peas, and cucumber.
Deficiency Symptoms
Potassium deficiency that occurs as a result of malnutrition is very rare in children. Potassium deficiency mostly occurs secondary to excessive vomiting or diarrhoea. When a child vomits or passes stool too frequently, he can lose a lot of potassium. A lack of potassium presents with palpitations and muscle weakness.
Selenium
What Is It?
Selenium is a trace element. Most of the selenium found in the body is stored as skeletal muscles. Selenium aids in the metabolism of thyroid hormones, DNA production and plays a role in protecting the body against oxidative damage.
Recommended Daily Intake
| Age | Recommended Daily Intake |
|---|---|
|
0-6 months* |
15 mcg |
|
7-12 months* |
20 mcg |
|
1-3 Years |
20 mcg |
|
4-8 Years |
30 mcg |
|
RDA: Recommended Dietary Allowance,* AI: Adequate Intake |
|
Good Sources
Rich sources of selenium include seafood, organ meats, cereals, and dairy products.
Deficiency Symptoms
A lack of selenium in infants may worsen iodine deficiency which can, in turn, cause cretinism in children. Cretinism impairs neurological health and causes stunted growth.
Chromium
What Is It?
Chromium is a mineral needed in trace amounts. Chromium aids in blood sugar control, storage of carbohydrates, fats, and proteins. Research also shows that chromium may play a role in maintaining optimal brain function.
Recommended Daily Intake
| Age | Adequate Intake |
|---|---|
|
0-6 months* |
0.2 mcg |
|
7-12 months* |
5.5 mcg |
|
1-3 Years |
11 mcg |
|
4-8 Years |
15 mcg |
|
AI: Adequate Intake |
|
Good Sources
Chromium can be found in broccoli, potatoes, garlic, basil, apples, bananas, and green beans.
Deficiency Symptoms
Chromium deficiency is very rare as most children get enough chromium from their diets. Some studies show that low levels of chromium may be associated with diabetes.
Copper
What Is It?
Copper is a major cofactor for several enzymes that are essential in the production of energy, iron breakdown, and the formation of important brain chemicals known as neurotransmitters. Copper assists in brain development and enhances immunity.
Recommended Daily Intake
| Age | Adequate Intake |
|---|---|
|
0-6 months* |
200 mcg |
|
7-12 months* |
200 mcg |
|
1-3 Years |
340 mcg |
|
4-8 Years |
440 mcg |
|
AI: Adequate Intake |
|
Good Sources
Copper-rich food sources include liver, potatoes, shiitake mushrooms, crab, turkey, and tofu.
Deficiency Symptoms
Copper deficiency in children is uncommon. Copper deficiency may present with anaemia, bone marrow problems, bone lesions, and weakened immunity in children.
Iodine
What Is It?
Iodine is a vital trace element necessary in the production of thyroid hormones. Thyroid hormones help maintain an ideal metabolic rate. They help regulate bone growth by working together with the growth hormones. The brain also needs iodine for proper development during childhood.
Recommended Daily Intake
| Age | Recommended Daily Intake |
|---|---|
|
0-6 months* |
110 mcg |
|
7-12 months* |
130 mcg |
|
1-3 Years |
90 mcg |
|
4-8 Years |
90 mcg |
|
RDA: Recommended Dietary Allowance,* AI: Adequate Intake |
|
Good Sources
Iodine can be found in seaweed, yoghurt, milk, shrimps, macaroni, egg, corn, green peas, banana, and fish such as cod and tuna.
Deficiency Symptoms
Iodine deficiency in kids leads to swelling of the thyroid gland, impaired intellectual development, and impaired growth. Overall, iodine deficiency may lower a child’s IQ (intellectual quotient) by 15 points and result in poor school performance.
Phosphorus
What Is It?
Phosphorus is a mineral that is primarily used to maintain healthy bones and teeth. It is the second most abundant mineral in the body. Phosphorus also helps in energy production and cell membrane health.
Recommended Daily Intake
| Age | Recommended Daily Intake |
|---|---|
|
0-6 months* |
100 mg |
|
7-12 months* |
275 mg |
|
1-3 Years |
460 mg |
|
4-8 Years |
500 mg |
|
RDA: Recommended Dietary Allowance,* AI: Adequate Intake |
|
Good Sources
Phosphorus is found in protein-rich foods such as dairy products, meats, chicken, fish, and beans. Phosphorus from animal-based sources is more readily absorbed than plant-based phosphorus.
Deficiency Symptoms
Phosphorus deficiency, also known as hypophosphatemia, can cause weakness, low tolerance to exercise, and joint pain.
| Age | Recommended Daily Intake |
|---|---|
|
0-6 months* |
0.1 mg |
|
7-12 months* |
0.3 mg |
|
1-3 Years |
0.5 mg |
|
4-8 Years |
0.6 mg |
|
RDA: Recommended Dietary Allowance,* AI: Adequate Intake |
|