Recommended daily intake of essential vitamins for children 7-10 years

For children aged 7 to 10 years, the recommended daily intake of essential vitamins is as follows:

Vitamin K: 30 to 60 mcg – Vitamin K is essential for proper blood clotting and plays a significant role in maintaining healthy bones. Dietary sources include green leafy vegetables, such as kale and spinach,

Vitamin A: 450 to 600 Retinol Equivalents (RE) – Vitamin A is vital for maintaining healthy vision, supporting immune function, and ensuring proper growth and development. It also plays a critical role in skin health and cellular communication. Children can obtain vitamin A from food sources such as carrots, sweet potatoes, spinach, and dairy products. A balanced intake helps ensure optimal health and resilience against infections.

Vitamin B₁ (Thiamine): 0.7 to 0.9 mg – Thiamine is essential for converting carbohydrates into energy and supports the functioning of the nervous system. It is important for cognitive development and energy for active children. Good sources of thiamine include whole grains, fortified cereals, legumes, and pork. Ensuring an adequate intake helps improve focus and learning.

Vitamin B₂ (Riboflavin): 0.9 to 1.0 mg – Riboflavin is important for energy production and the metabolism of fats, proteins, and carbohydrates. It also promotes healthy skin, eyes, and red blood cells. Dietary sources rich in riboflavin include dairy products, eggs, lean meats, nuts, and green leafy vegetables. Receiving enough riboflavin supports overall health and vitality.

Vitamin B₃ (Niacin): 12 to 12.5 mg NE (Niacin Equivalents) – Niacin plays a key role in energy metabolism and the maintenance of healthy skin, nerves, and digestion. It can be found in various foods, including meat, fish, poultry, and whole grains, contributing to balanced nutrition and energy levels, especially important during growth spurts.

Vitamin B₅ (Pantothenic Acid): 4 mg – Pantothenic acid is involved in the synthesis of coenzyme A, essential for fatty acid metabolism and hormone production. It supports energy levels in growing children. Rich sources of pantothenic acid include chicken, beef, potatoes, oats, and whole grains, making it easier to obtain within a varied diet.

Vitamin B₆ (Pyridoxine): 1.0 to 1.1 mg – Vitamin B₆ is necessary for protein metabolism, neurotransmitter synthesis, and the production of hemoglobin. It also plays an important role in brain development and function. Foods high in vitamin B₆ include fish, poultry, potatoes, bananas, and fortified cereals, all of which help ensure proper cognitive development and emotional well-being.

Vitamin B₇ (Biotin): Approximately 25 mcg – Biotin aids in the metabolism of carbohydrates, fats, and proteins and is important for maintaining healthy skin, hair, and nails. While biotin deficiencies are rare, it is important for overall health. Dietary sources include eggs, nuts, seeds, and certain vegetables.

Vitamin B₉ (Folate): 200 to 300 mcg – Folate is essential for DNA synthesis and cell division, making it crucial for growth and development. It prevents anemia and supports brain health. Rich sources of folate include dark leafy greens, legumes, oranges, and fortified cereals, which contribute to mental development and physical growth during these years.

Vitamin B₁₂ (Cobalamin): 1.8 to 2.5 mcg – Vitamin B₁₂ is necessary for red blood cell formation, DNA synthesis, and maintaining healthy nerve cells. Since vitamin B₁₂ is primarily found in animal products, sources include meat, fish, dairy, and fortified cereals. Ensuring adequate intake is especially important for vegetarian or vegan children to avoid deficiencies.

Vitamin C (Ascorbic Acid): 45 to 55 mg – Vitamin C is a potent antioxidant that supports the immune system, enhances iron absorption, and is necessary for the growth and repair of tissues. Good sources include citrus fruits, strawberries, bell peppers, and broccoli, all of which help promote overall health and prevent infections, especially in active children.

Vitamin D: 10 mcg – Vitamin D is critical for calcium absorption, supporting healthy bone development and immune function. Children can obtain vitamin D through sunlight exposure, fortified foods, and fatty fish. Adequate vitamin D levels are crucial during these growing years to prevent issues such as rickets and to promote optimal bone health.

Vitamin E: 9 mg α-TE (alpha-tocopherol equivalents) – Vitamin E acts as a powerful antioxidant, protecting cells from oxidative damage and supporting immune function. It is important for overall health and can be found in nuts, seeds, vegetable oils, and green leafy vegetables. Ensuring sufficient intake contributes to long-term health.

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;