Supplement |
Needed for |
Good sources |
Notes |
Calcium |
bone building |
dairy, fortified soy products, bok choy, broccoli, almonds, dried figs, oranges |
Nut and plant sources have less calcium but are excellent supplements to other higher-calcium foods. Children need adequate physical activity in combination with calcium for healthy bone-building. |
Essential fatty acids (EFAs) |
brain and nervous-system development |
nuts (particularly walnuts), almonds, nut oils, flaxseed oil, cold-water fish (salmon, mackerel), fish oils (cod liver) |
Studies show that the typical American diet is low in EFAs. For younger children who don’t like fish or are allergic to nuts, try ground flaxseed in hot cereal. |
Iron |
brain and healthy cell development |
meats, beans, fortified grain products, leafy green vegetables |
Nonmeat sources of iron need to be combined with vitamin C for proper absorption. |
Protein |
healthy development of entire body |
meats, dairy, beans, nuts and seeds, nut butters, whole grains, soy products |
Nuts and seeds pose a choking hazard for small children. Some children have allergic reactions to dairy, nuts, and soy products. |