Key Points

• Children and teens need a variety of vitamins and minerals for growth, development, and health.
• Children and teens can get vitamins and minerals by eating a variety of foods from the 5 food groups.
• If children and teens don’t get enough vitamins and minerals, their growth, development, and health may suffer.
• If you’re concerned about the vitamins and minerals in your family’s diet, talk to your doctor or dietitian.

Vitamins and Minerals: The Basics
Your child needs many vitamins and minerals for growth, development, and health. These include:

• Vitamins A, B, C, D, E, K and folic acid
• Minerals such as calcium, iodine, iron and zinc.

The best way for your child to get enough vitamins and minerals is to eat a variety of foods from the 5 healthy food groups:

• Vegetables and nuts
• Fruits
• Grains and dairy products
• Foods that contain protein, including meat and meat substitutes
• Milk or dairy products.

Vitamins and how to get them
Here is a list of the vitamins you and your family need and how to get them.

You can get vitamin A from the following sources:

• Green leafy vegetables, such as spinach and kale
• Orange fruits and vegetables, such as carrots, pumpkin, sweet potatoes and apricots
• Liver, oily fish such as salmon and tuna, and eggs
• Cream, margarine and whole milk.
• You need vitamin A for good vision, skin health, growth, development and immune function. Vitamin B1 (Thiamine)

You can get vitamin B1 from the following sources:

• Whole grain foods, such as whole grain bread, brown rice, and fortified breakfast cereals
• Fish and meat
• Extracted yeast, such as Vegemite.
• Vitamin B1 helps release energy from food, so that the nervous system and muscles function properly.

You can get vitamin B2 from the following sources:

• pokepokaai
• Almonds
• Breakfast cereals with whole wheat flour and bread are rich in vitamin B2
• Meat and eggs
• Milk, yogurt, cheese, and yogurt are rich in vitamin B2
• Extracted yeast, such as Vegemite.
• Vitamin B2 helps release energy from food.

You can get vitamin B3 from the following sources:

• peanuts
• peanuts
• Lean meat, fish and poultry
• Yeast extract, such as Vegemite. Vitamin B3 helps release energy from food.

Vitamin and mineral supplements
Our bodies only need a small amount of certain vitamins and minerals. Too much of some vitamins or minerals can be harmful. For example, vitamin A can build up in the body if you eat too much.

If you think your child has low levels of a particular vitamin or mineral and cannot get enough of that vitamin or mineral, talk to your doctor or dietitian for advice. They may recommend some appropriate supplements for your child to take.

Unless your doctor recommends a specific nutrient, it is best to take supplements that contain a variety of nutrients appropriate for your child’s age.