Iron
A lean serving of meat (particularly beef) as well as beans and leafy greens, ensures the transpiration of oxygen to the vital organs via the blood.

Potassium
In combination with sodium, potassium ensures the body maintains healthy blood pressure, muscle function, and heart rhythm. Good sources of potassium include bananas, kale, Brussel sprouts, broccoli, and squash.

B Vitamins
B complex vitamins feature popular names like thiamin, riboflavin, niacin, B6, B12, folate, and biotin. Without them, kids will develop anemia, a condition in which the body lacks enough healthy red blood cells to provide oxygen to body tissues. Luckily, B vitamins are found in many foods, like fish, poultry, leafy greens, dairy, and whole grains.

Magnesium
Magnesium is essential for energy production—including healthy heart function. A diet rich in magnesium features the goodness of brown rice, tofu, beans, almonds, nuts, and fibrous cereals.

Vitamin D
If you want your kids’ bones to stay strong, vitamin D is the ticket. That means a diet high in eggs, tuna, fortified milk, and fortified cereal will ensure little bodies absorb the calcium necessary to absorb vitamin D through the skin—via the sun!

Zinc
Shellfish might not be your child’s favorite food, but if you can get them to enjoy the taste of oysters or crab; you’ll ensure they’re getting adequate stores of zinc, which aids healthy digestion and metabolism.

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Julie Ching, MS, RDN, CDE
Julie Ching is a Registered Dietitian and Certified Diabetes Educator in Los Angeles. She decided to become a Dietitian after traveling through Europe, South America, and Asia and discovered a passion for food. She now works with people of all ages and varying disease states to improve their health. She is passionate about teaching people about nutrition so they can live their best life while still considering their cultural and socioeconomic backgrounds.