Vitamin Recommendations for Kids

The vitamin recommendations for kids help them grow and develop properly. When children do not get the right amount of vitamins, they are prone to childhood illness and future health conditions like diabetes and heart disease. While children's vitamins help them get their daily allowances, food is the best source of nutrition.

Vitamin A

• Kid's Health says Vitamin A helps children maintain good eyesight, especially at night. Foods that help kids meet their vitamin A recommendations of 400 mg include liver, fortified milk, cantaloupe, and dark green vegetables.

B Vitamins

• B Vitamins provide energy and help red blood cell production, which carries oxygen to the rest of the body. Whole grains, fish, eggs, and dairy provide the 20 mg vitamin B recommendation for kids.

Vitamin C

• Kids need 500 mg of vitamin C from citrus fruits, broccoli, cabbage, kiwi fruit and sweet red peppers to heal wounds and fight infections, according to Kid's Health.

Vitamin D

• An important vitamin recommended for kids is 400 IU of vitamin D. This vitamin builds bones and teeth and assists calcium absorption. Fortified milk, fish and fortified cereals provide this vitamin.

Vitamin E

• Vitamin E maintains eye, skin and liver tissues and protects lungs from pollutant. Vitamins E and B promote red blood cell production. To get 100 IU of this vitamin, kids should consume whole grains, nuts and seeds and leafy green vegetables.

Vitamin K

• Vitamin K promotes blood clotting. Kid's Health says that clotting is necessary to help wounds heal. Foods containing Vitamin K include soybean oil, broccoli, dairy products, and leafy green vegetables.