The recommended daily intake for some of the dietary minerals for children 7-10 years

Recommended Daily Intake of Dietary Minerals for Children Aged 7-10 Years

Between the ages of 7 and 10 years, children experience significant physical and cognitive development, as well as an increase in activity levels. Proper nutrition, particularly in the form of essential minerals, plays a crucial role in supporting their growth, health, and overall well-being. Below are the recommended daily intake levels for key dietary minerals for children in this age group:

Molybdenum is required in trace amounts and plays a critical role in various enzymatic functions, particularly those involved in sulfur metabolism. It can be found in foods such as legumes, grains, and nuts. Including a variety of these foods helps ensure adequate intake of this essential mineral.

Potassium: 1800 mg

Potassium is vital for maintaining fluid balance, supporting muscle function, and promoting healthy nerve transmission. It is also instrumental in regulating blood pressure. For active children, adequate potassium intake helps maintain energy levels. Good sources of potassium include bananas, oranges, potatoes, spinach, cooked beans, and avocados, all of which can be easily incorporated into meals and snacks.

Calcium: 800 mg

Calcium is essential for developing strong bones and teeth, making it especially important during the pre-adolescent growth spurts. It also plays a role in muscle function, nerve signaling, and blood clotting. Excellent sources of calcium include dairy products such as milk, yogurt, and cheese, as well as fortified plant-based milk alternatives and leafy greens like kale and bok choy.

Phosphorus: 440 mg

Phosphorus works hand-in-hand with calcium to build and maintain healthy bones and teeth. Additionally, it is vital for energy production and cellular function. Foods high in phosphorus include poultry, fish, eggs, dairy products, nuts, and legumes, which can be included in a balanced diet to ensure adequate intake.

Magnesium: 230 mg

Magnesium is necessary for over 300 enzymatic reactions in the body, including those related to energy production and muscle contraction. It also supports bone health and aids in regulating blood sugar levels. Good sources of magnesium for children include whole grains (like brown rice and oats), nuts, seeds, legumes, and green leafy vegetables.

Iron: 9 mg

Iron is crucial for the production of hemoglobin, which transports oxygen in the blood, and is vital for energy levels and cognitive development. Adequate iron intake helps prevent fatigue and supports overall growth. Rich sources of iron include lean meats, poultry, fish, fortified cereals, beans, lentils, and dark leafy greens. It’s important to pair iron-rich foods with vitamin C sources (like citrus fruits) to enhance absorption.

Zinc: 7.7 mg

Zinc is essential for immune function, wound healing, and normal growth and development. It plays a key role in protein synthesis and the metabolism of nutrients. Sources of zinc suitable for children include meats, shellfish, dairy products, beans, nuts, and whole grains, making it easy to include in a variety of meals.

Copper: 570 mcg

Copper is important for the formation of hemoglobin, maintenance of healthy connective tissues, and immune function. It also aids in the absorption of iron. Excellent sources of copper include organ meats, seafood, whole grains, nuts, and legumes, which can provide a variety of options for a well-balanced diet.

Iodine: 100 mcg

Iodine is critical for the synthesis of thyroid hormones, which regulate metabolism and play a crucial role in growth and development. Ensuring adequate iodine intake helps support cognitive function and overall health. Sources of iodine include iodized salt, dairy products, seafood, and some grains.

Selenium: 40 mcg

Selenium acts as an antioxidant, protecting cells from oxidative stress, and plays an important role in thyroid function and immune health. Foods rich in selenium include Brazil nuts (which should be consumed in moderation), seafood, eggs, and whole grains. Including a variety of these foods in children’s diets can help meet their selenium needs.

Fluorine: 1.5 mg

Fluoride is essential for maintaining healthy teeth and preventing cavities by strengthening tooth enamel. Monitoring fluoride intake is important to avoid dental fluorosis. Sources of fluoride include fluoridated drinking water and certain types of toothpaste, which should be introduced when children begin brushing their teeth.

Manganese: 1.5 mg

Manganese is involved in bone formation, metabolism, and the body’s antioxidant defenses. It supports brain function and overall health. Whole grains, nuts, seeds, and leafy vegetables are good sources of manganese, making it easy to incorporate into everyday meals.

Molybdenum: 30 mcg

Data from: 1.Tervise Arengu Instituut. toitumine@tai.ee; 2.Office of Disease Prevention and Health Promotion (ODPH), Table E3.1.A4. Nutritional goals for each age/sex group used in assessing adequacy of USDA Food Patterns at various calorie levels;