A well-balanced diet provides the right nutrients for the growth and development of children. Children who eat a restricted diet or are less capable of absorbing or making some nutrients may need supplements, however.

Children benefit from a diet that includes all the necessary food groups so that they can grow strong and healthy. Planning a meal for a child to include all the macronutrients, vitamins and minerals that are required will give them a good start.

Below you will find some of the important vitamins and minerals children need.

Vitamin C

Vitamin C is one of the essential nutrients that kids need to develop and maintain a healthy immune system. It also helps keep the skin, bones and blood vessels healthy.

Children require vitamin C of between 15-75 mcg each day, depending on their age and sex.

There are many fruits and vegetables that contain vitamin C. Cooking will kill the amount of vitamin C so offering a variety of raw foods to a child is beneficial.

Iron

Iron helps the red blood cells carry oxygen all over the body.

Iron is vital to a child's development at all stages. Children aged 1-18 require between 7-15 mg of iron per day, depending on their age and gender.

Iron has two forms: heme and non-heme.

Heme iron is found in products made for livestock. Non-heme iron is present in plants and fortified food products. A person may assist their absorption of non-heme iron by combining it with vitamin C-rich foods.

Vitamin D

Vitamin D helps build strong bones and prevents rickets from infancy. This condition causes the bones to soften and become weakened.

Children under the age of 12 need 400 International Units (IU) or 10 micrograms (mcg) of Vitamin D every day. Children between the ages of 1-18 need 600 IU or 15 mcg per day.

Sunlight exposure triggers the formation of vitamin D3 in the skin. The vitamin is then stored in a person's liver and fat cells.

Sun exposure may however increase the risk of skin cancer. Children should always wear sunscreen to reduce this risk although it may inhibit the absorption of vitamin D.

Calcium

Adolescents reach 90 per cent of their peak bone mass by age 18 for females and age 20 for males, according to the Academy of Nutrition and Dietetics. As such, all the essential nutrients for bone health must be in a child's diet.

Magnesium, vitamins D and K work with calcium to build healthy bones.

B vitamins

There are a number of different kinds of B vitamins. Most B vitamins help the body release energy from food according to the UK's National Health Service. Simply put, they are important for supporting the energy needs of a child.

Children also need B vitamins for healthy ski , eyes, blood, and metabolism.