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To be healthy and strong, we all need vitamins. And children with greater reason, they are in constant development. In Life and Health will give a better guide to know which foods contain the vitamins that your children need to grow healthily.

Vitamins are compounds that the body does not produce but needs to live. Most are obtained only from food, except for vitamin D, which also receive exposure to the sun. The body of babies and children the need for growth, to strengthen the defenses (immune system) and its metabolism.

As your children are in an important development phase, we need to consume vitamins that will guarantee healthy growth. How to create a diet so they can get all the vitamins they need from food?

The secret lies in the variety and know how to combine foods. If you do not know very well what each food contains vitamins, below is a list of general information, that will serve as a guide. Remember that to have more detailed and designed for each case, it is best to visit a nutritionist.

Vitamin A is necessary for growth and bone development, prevent infectious diseases is essential for cell repair is essential for vision, excellent for the reproductive system and is an antioxidant (prevents cellular aging and cancer). Found at:
- Milk, cheese, butter
- Carrot, tomato, spinach, squash, broccoli, parsley, lettuce
- Melon, mango, papaya and peach
- Fish liver oil, soybean oil (soybean)
- Yolk

Vitamin D: It is essential for the absorption of calcium and phosphorus in the intestine, which strengthens bones and teeth. Found at:
- Fortified milk dairy
- Cheese
- Yolk
- Sardines, salmon, tuna and fish oils
- Liver
- Exposure to sunlight

Vitamin E is an antioxidant that protects cells from toxic substances, helps the fortification of the immune system protects the body against the effects of aging, it is necessary for the health of the cardiovascular and nervous systems and is also healing. They are in:
- Vegetable oils and germ
- Green leafy vegetables
- Cereals and breads

Vitamin K is known as the clotting vitamin because it prevents bleeding. It also promotes bone formation. Found mainly in:
- Green vegetables such as spinach, lettuce and broccoli
- Vegetable oils
- Liver
- Grains

Vitamin C: This vitamin improves vision and prevent cataracts and glaucoma, an antioxidant and protects us from toxic substances such as cigarette smoke, is antibacterial, it is essential for the formation of collagen (ie, it is excellent for the skin, helps healing of wounds and burns), is antihistaminic making it ideal for asthma and sinusitis. Also lowers blood pressure and repairs and maintains bones, cartilage and teeth. The find in plant foods:
- Citrus fruits like oranges
- Vegetables such as cauliflower, chili peppers, spinach
- Banana
- Pineapple, strawberry, melon, blueberries
- Potato

Vitamin B1, also known as thiamine, this vitamin is involved in several important metabolic processes such as absorption of carbohydrates for energy generation also involved in the absorption of glucose by the nervous system. It is essential for the proper functioning of all the senses and has benefits for the skin. They are in:
- Meats, especially liver
- Yolk
- Fruits and vegetables
- Vegetables
- Grains and dairy

Vitamin B2: Also known as riboflavin, vitamin B2 produces enzymes involved in the process of transforming food into energy is good for healthy eyes, is an antioxidant, is involved in maintaining the skin in good condition nervous system cells. They are in:
- Meat
- Dairy
- Yeast
- Greens
- Cereals

Vitamin B3: Also called niacin, vitamin B3 plays an important role in the metabolism of carbohydrates, proteins and fats, aside from the blood circulation and respiration. It is also good for maintaining a healthy nervous system and skin. Found at:
- Meat
- Liver and kidney
- Dairy
- Eggs
- Grains
- Yeast and vegetables

There are other B complex vitamins like B5, B6 and B12. In general also contribute to metabolism, cell development (red cells, for example) the maintenance of the nervous and immune systems.
You need to feed your children include all the vitamins daily.

If you find it easier, I suggest you copy a list of foods you should include in your children’s meals and hit the refrigerator (cooler), so you can see every day if you’ve given them all the vitamins you need . In another list you can write what you’ve given them the most and least, and thus achieve a proper balance at the end of the week. Thus, the vitamin they receive will be a success!

For any questions and if you want more personalized information according to your case, please consult with your doctor.