A balanced diet usually provides all the vitamins and minerals your child needs - supplements aren't necessary for most healthy children! Children need small amounts of various nutrients for growth and development. The best source is a varied diet with foods from all groups. Supplements may be needed only in specific situations like deficiencies, restricted diets, or on doctor's advice.
Watch: Iron is most important fuel for 🧠 growth. You need to include iron rich food in your babies diet.
Function: Vision, skin, immunity, growth
Indian Food Sources:
Functions: Energy, nervous system, blood cells
Indian Food Sources:
Function: Immunity, healing, iron absorption
Indian Food Sources:
Function: Bone health, calcium absorption, immunity
Sources:
Function: Skin health, antioxidant
Indian Food Sources:
Function: Blood clotting, bone health
Indian Food Sources:
Function: Blood formation, brain development
Indian Food Sources:
| Food | Iron Content |
|---|---|
| Dates (khajoor) | High |
| Jaggery (gur) | High |
| Spinach (palak) | Moderate |
| Dal/legumes | Moderate |
| Ragi | Moderate |
| Eggs | Moderate |
Boost Absorption:
Function: Bones, teeth, muscles
Indian Food Sources:
Function: Immunity, growth, wound healing
Indian Food Sources:
Function: Thyroid function, brain development
Sources:
Daily Requirements (Approximate):
| Nutrient | 1-3 years | 4-8 years | 9-13 years |
|---|---|---|---|
| Vitamin D | 400 IU | 600 IU | 600 IU |
| Calcium | 700 mg | 1000 mg | 1300 mg |
| Iron | 7 mg | 10 mg | 8 mg |
| Zinc | 3 mg | 5 mg | 8 mg |
Consider Supplements If:
Usually Don't Need Supplements If:
Daily Include:
| Meal | Foods | Nutrients |
|---|---|---|
| Breakfast | Ragi porridge + banana | Calcium, iron, potassium |
| Mid-morning | Fruit + nuts | Vitamins, healthy fats |
| Lunch | Dal + rice + sabzi + dahi | Protein, iron, calcium, vitamins |
| Evening | Sprouts chaat + amla | Iron, Vitamin C |
| Dinner | Roti + paneer + veggies | Calcium, protein, vitamins |
| Bedtime | Milk with turmeric | Calcium, Vitamin D |
See your pediatrician if:
If Supplements Are Needed:
Risks of Over-Supplementation:
A: Picky eating is very common and usually temporary. Before supplements, try: offering variety consistently, involving child in cooking, making food fun, eating together as family. If severely restricted diet or growth concerns, consult pediatrician. They may recommend specific supplements rather than general multivitamin.
A: Common signs: pale skin (especially palms, inner eyelids, tongue), tiredness, poor appetite, frequent infections, difficulty concentrating. However, mild deficiency may have no visible signs. If concerned, your doctor can do a simple blood test. Don't start iron supplements without testing - excess iron is also harmful.
A: Many children ARE deficient in Vitamin D, especially if: limited sun exposure, darker skin, or living in areas with less sunlight. Morning sun (15-20 mins) helps, but many children may need supplementation. Your doctor can check Vitamin D levels and recommend appropriate dose if needed.
A: No! Adult vitamins have higher doses that can be harmful to children. Always use child-specific formulations with appropriate doses for their age. Better yet, focus on a varied diet - it usually provides what children need. Only supplement specific nutrients on doctor's advice.
A: If your child eats well but seems thin, vitamins alone won't help weight gain. First, check if weight is actually below normal for age and height - many "patla" children are perfectly healthy! If underweight, focus on calorie-dense healthy foods (ghee, nuts, cheese) rather than supplements. Consult pediatrician to rule out underlying issues.
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This article was reviewed by a pediatrician. Last updated: January 2025
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