7 Daily Essential Nutrients for Kids

By Kapiva Editorial

Children have different nutritional requirements in the formative years. They need to eat a balanced diet to ensure optimal nutrition intake for growth. In the current situation, children are the most vulnerable to the pandemic and hence, it is pivotal for them to get optimal nutrition.


Amidst a pandemic, eating healthy is not an option anymore; it’s the need of the hour. These trying times call for the consumption of optimal nutrition to strengthen your child’s immunity and help them fight illnesses. So easing your worries, we have listed the 7 daily essential nutrients for kids along with some dietary suggestions below. Read on to acquaint yourself. 

7 Most Essential Nutrients for Kids

A balanced diet is key to your child’s overall health and physical development. But, what comprises a balanced diet? What are the essential nutrients for kids? Proteins, Vitamins, Carbohydrates, Zinc, and Iron are some vital nutrients for kids. If you’re in search of healthy food for kids, the healthy food is the one which is enriched with these nutrients.


This nutrient doesn’t just have a place in the workout community but plays a major role in your child’s healthcare too. Proteins are building blocks of your child’s muscles and cells. They break down food into energy, carry oxygen, fight infection, maintain vital tissues, and aid the growth of all organ systems including bones and muscles. They also work as enzymes, immune molecules, hormones, and cellular messengers. To increase your child’s protein intake you can supplement them with milk mixed with the Kapiva Kids Nutrition Shake, a nutritional drink for kids. Filled with the goodness of Ayurvedic herbs such as Brahmi, Shankhpushpi, and other natural sources such as soy protein, almond powder, dry date powder, MCT fat powder, and flaxseed extract, it will give your child 1.5X times higher protein. It comes in a chocolate flavour that makes it a perfect combination of health + taste!

Vitamin A

This nutrient serves eclectic purposes. It is key for sharp eyesight and helps the eyes adjust to different lighting situations throughout the day and night. This is also the choicest nutrient to help your child’s immune system get an infection-fighting boost. To consume more of it include carrots, sweet potatoes, apricots, spinach, broccoli, and cabbage to your child’s diet. 

Vitamin C

To ensure daily nutrition for kids the presence of Vitamin C is pivotal. It helps ward off the common cold, holds the body’s cells together, strengthens the walls of blood vessels, and helps build strong bones and teeth. Any bruises, cuts, or scrapes that your child encounters due to outdoor activity are also healed quickly. To supplement your child with Vitamin C, fill the plate with oranges, strawberries, tomatoes, cantaloupe, and sweet red peppers.

Vitamin D

The presence of Vitamin D in the body prevents a childhood condition called rickets (softening and weakening of bones). It helps children absorb calcium so that they can build stronger bones. The skin makes Vitamin D when it is exposed to the early morning sun. Although the UV rays that drive this process also cause cancer so it is important to ensure your child doesn’t get too much sunlight. Vitamin D can also be derived from other foods such as eggs, dairy products, and cereal.  


Don’t let all the talk about a low carb diet deceive you. For your child’s good health carbohydrates are extremely essential. They are an important source of energy and aid the body to use fat and protein for building and repairing the tissues. The key is while consuming carbs you need to ensure you cut some of them. Carbohydrates come in various forms such as sugar, starch, and fibre. Your child should be eating more fibre and starch as opposed to sugars. Some dietary additives that you can consider are potatoes, bread, cereal, and rice.


Another important nutrient that can come a long way in your child’s growth and development is Zinc. This nutrient helps keep cold at bay and helps your child’s immune system fight viruses. It also aids bodily development. You can find enough zinc in foods such as beans, chickpea, lentils, peanuts, cashews, and almonds.


Without enough iron, your child’s tissues and cells will be deficient in oxygen. Iron helps develop hemoglobin, an iron-containing protein in the Red Blood Cells. Hemoglobin aids RBCs to carry oxygen to other cells in the body. To increase the supply of iron in your child’s diet consider dark green leafy vegetables like kale, broccoli, and spinach, and other items such as beans and prunes.

Bottom Line

The above nutrients are non-negotiable for your child’s wellbeing. Each of them has its purpose and ensures daily nutrition in kids. The best way to ensure their presence is by eating a varied diet full of vegetables, fruits, cereals, and milk. 

To fortify the goodness of regular milk, consider adding the Kapiva Kids Nutrition Shake to it, a nutritional drink for kids. Enriched with Ayurvedic wellness of Brahmi, Shankhpushpi, and Curcumin extract, it is a potent source of protein, fibre, and 25 essential vitamins and minerals. 

The good news is it comes in a truly delicious chocolate flavour! It is the perfect way to consume a daily dose of good health while you do not compromise on taste. The Kapiva Kids Nutrition Shake comes in two variants for kids  – Kapiva Kids Nutrition Shake (2-7 Years) and Kapiva Kids Nutrition Shake (7+ Years).  While we’ve given you a complete guide to good health, do consider adding our recommendations to your child’s diet. You can begin with the Kapiva Kids Nutrition Shake. It is healthful and flavourful!

Also take a look at Natural Foods To Improve Brain Power





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Kapiva Editorial

We are a team of food scientists and Ayurveda experts at Kapiva. Our mission is to raise awareness and educate people on ancient principles and herbs found in traditional texts. We work together to develop the most comprehensive content on Ayurveda which is grounded in peer-reviewed, scientific research.