8 Essential Nutrients for Children

Children need to eat a variety of foods from all food groups in order to get all the essential nutrients required for growth, development, and the maintenance of health. Continue reading to learn what essential nutrients for children are and how to incorporate them into your child’s diet.

What are essential nutrients for children?

Essential nutrients are naturally occuring chemical substances required by the body to carry out basic functions. The best way to ensure your child gets the nutrients they need is to ensure they eat a well-balanced diet. There are six types of nutrients essential for human health: carbohydrates, fats, proteins, vitamins, minerals, and water. (6)

1. Macronutrients

Macronutrients, which include carbohydrates, fats, and proteins, are nutrients that the body requires in large amounts. These nutrients are required for various bodily functions such as energy production, the growth and maintenance of muscles and tissues, growth and development, and immune function. (6)(20) 

2. Carbohydrates 

Carbohydrates are the preferred primary source of energy for humans. They are also required for gut health and immune function. (6) Carbohydrates should make up about 50 to 55% of your child’s caloric intake. (3)  Healthy sources of carbohydrates include: 

• Beans and legumes
• Dairy products 
• Fruits, such as apples, bananas, berries, and pineapple 
• Vegetables, such as carrots, potatoes, and sweet potatoes 
• Whole grains, such as brown rice, whole wheat, and quinoa (8)

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3. Healthy fats  

Dietary fats provide the body with the essential fatty acids linoleic and linolenic acid. They are referred to as essential fatty acids as the body cannot synthesize them on its own. Fats play a role in energy production and are required for the absorption of fat-soluble vitamins, such as vitamins A, D, E, and K. Additionally, fats also are required to reduce inflammation and support brain development and blood clotting. (14) Healthy fats should make up about 25 to 30% of your child’s caloric intake. (3) Sources of healthy fats include: 

• Avocado and avocado oil 
• Eggs 
• Dairy 
• Nuts and seeds
• Olives and olive oil 
• Seafood (8)

4. Proteins

Protein is an essential nutrient as it plays a vital role in cellular structure as well as building and maintaining bones, muscles, and tissues. Protein is made up of amino acids. There are twenty amino acids, nine of which are considered essential. A protein is considered to be complete if it contains at least all nine essential amino acids. (11) Protein should make up about 20% of your child’s caloric intake. (3) Sources of protein include: 

• Beans and legumes
• Dairy 
• Eggs 
• Fish and seafood
• Meat and poultry
• Nuts and seeds 
• Soy products, such as tofu and tempeh (8)

5. Micronutrients 

Micronutrients are required by the body in small amounts and include vitamins, minerals, and phytochemicals (phytonutrients or various plant nutrients). (5) Vitamins and minerals are necessary for many bodily processes, cell and organ function, and growth and development. (6)(16)

6. Calcium 

Calcium is the most abundant mineral in the body. It’s necessary for the growth and maintenance of strong bones and teeth, and it also plays a role in keeping body tissues strong and flexible. Calcium is also required for proper functioning of blood vessels, muscles, blood clotting, nerve transmission, and hormone production. (17) Calcium can be found in foods such as: 

• Broccoli 
• Chia seeds 
• Dairy products, such as cottage cheese, low-fat milk, and yogurt 
• Fortified soy milk 
• Kale 
• Salmon 
• Spinach 
• Soybeans and tofu
• Turnip greens (17)

The amount of calcium your child needs depends on their age and sex. The table below outlines the Recommended Dietary Allowances (RDAs) for calcium. 

Did you know? RDAs for nutrients tell you the amount of a nutrient you should get each day. RDAs differ based on age, gender. (10)

7. Iron 

Iron is an essential mineral for human health. It’s part of hemoglobin, a protein that is present in red blood cells. (12)  Hemoglobin is responsible for carrying oxygen to your body’s organs and tissues, bringing carbon dioxide back to your lungs. (13) It’s an important nutrient for children as it plays a role in growth, neurological (brain) development, cellular function, and the production of some hormones. (18) Dietary iron can be found in two forms: heme and nonheme. (23) Plant-based foods and food products fortified with iron contain nonheme iron. Animal sources of iron found in foods such as meat, poultry, and seafood contain heme iron. (2) Heme iron from animal foods is better absorbed by the body than nonheme iron in plant-based foods. (2)(24)

Did you know? The body can absorb heme iron from plant based foods, at a higher rate when it’s combined with acidic foods containing vitamin C, such as broccoli, citrus fruits, peppers, strawberries, and tomatoes. (18) 

Foods that contain heme iron include:

• Chicken 
• Oysters 
• Red meat, such as beef and lamb
• Sardines 

Foods that contain nonheme iron include:

• Beans 
• Dark chocolate 
• Fortified grain products 
• Leafy greens, such as spinach 
• Legumes, such as chickpeas, lentils, and white beans 
• Nuts 
• Tofu 
• Vegetables, such as broccoli, and peas (19)

Like calcium, the amount of iron your child needs depends on their age and sex. The table below outlines the RDAs for iron.

8. Water 

Water may not be something that comes to mind when you think of nutrients; however, water is a nutrient critical to life at any age. (21)  Every cell in your child’s body requires water in order to function. (15) Water is also needed for healthy bones as it acts as a lubricant protecting the joints. Additionally, water plays a role in digestion as it’s required for saliva production and the movement of food through the intestines. (15) Furthermore, it is also necessary for body temperature regulation, blood circulation, and brain development and function. (21)

The amount of water your child requires is dependent on their age and activity level. However, a good rule of thumb is that they consume one 8 oz glass per day for every year of age, and children over the age of eight should have at least eight 8 oz glasses or 2 L of water per day. The table below outlines the recommended daily intake for water. (1)

Tips to meet your child’s nutritional needs

This article does not include all the nutrients that the human body requires. The best way to ensure your child is getting all the nutrients they need is to encourage them to eat a variety of different foods from all food groups. Other tips to meet your child’s nutritional needs include: 

• Make half of what is on your child’s plate fruits and vegetables.
• Choose healthy sources of protein, such as lean meat, nuts, and eggs.
• Serve whole grain breads and cereals instead of white or refined grains. 
• Bake, grill, or steam foods instead of frying. 
• Limit fast food and processed foods. 
• Offer water or milk instead of sugary fruit drinks and sodas. (9)

The bottom line 

Childhood is a time of rapid growth and development. Meeting your child’s nutritional needs by feeding them a healthy diet will prevent health problems and promote a healthy growth and body weight, strong bones, brain development, and a strong immune system. 

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