Nutrients For Children that Increase Their Health, Happiness, and Brains!

As a parent, you have a huge number of different jobs and roles. In fact, it can sometimes be incredibly overwhelming when you realize just how much responsibility you have and how much you need to remember and get right.

No pressure.

But here’s something else that’s important: nutrition. There are specific, key nutrients that can make a world of difference to your children’s happiness, their health, and their performance in school.

Again… no pressure.

(This page may contain affiliate links you can read the full disclosure here)

Important Nutrients for Children

Of course, all nutrients are important and a well-balanced diet is essential for growing kids, In this post I’m going to highlight 5 key nutrients which will make your child feel happier, healthier and smarter!

Nutrients for Children


Omega 3 Fatty Acid

Omega 3 fatty acid is a fatty acid that is found in fish, particularly salmon and tuna. It’s also available in various nuts and other sources and can be taken as a supplement.

Regardless of how your kids get it, just make sure that they are getting it! 🙂

Omega 3 fatty acid plays a huge number of different roles, but some of its greatest hits include:

  • Reducing inflammation in the joints
    Reducing inflammation in the brain (which can reduce brain fog and even depression)

Improving communication between cells by increasing cell membrane permeability

Improving myelination of brain cells, helping young children to learn Increasing the production of DHEA and reducing cortisol (the stress hormone)

Sources of Omega 3Omega 3 For Children

  • Salmon
  • Sardines
  • Mackerel
  • Cod Liver Oil
  • Grass Fed Beef
  • Cheese
  • Anchovies
  • Eggs


Vegan Sources –

  • Flax Seeds
  • Chia Seeds
  • Hemp Seeds
  • Mustard Seeds
  • Seaweed
  • Beans
  • Leafy Greens
  • Winter Squash
  • Berries
  • Wild Rice
  • Mangos
  • Honeydew Melon

I make these pancakes for my son almost every night with chia seeds, not only does it help him sleep better, I feel better knowing he’s consuming those nutrient-packed little seeds! Find more smart parenting tips here.


Lutein is a nutrient that is typically associated with eye health. In fact, elderly patients are advised to supplement with lutein in order to prevent macular degeneration and other issues. Vision is important for children too, especially during their developmental years.

Lutein has also been shown to improve the efficiency of the mitochondria, helping to give children more energy. Children are often thought to have and need more efficient mitochondria than adults.

Lutein has also been linked with brain development and appears to correlate with performance in school during a child’s formative years!

Sources of Lutein

  • Kale
  • Basil
  • Salad Greens
  • Summer Squash
  • Broccoli
  • Brussel Sprouts
  • Asparagus
  • Green Peas
  • Leeks
  • Green Beans

Vitamin D

A happy kid is a kid who spends a lot of time playing outdoors. Those are also the kids that have the most vitamin D – a prohormone which manages the production of other key hormones in the body.

Vitamin D is produced in the body when we are exposed to sunlight. It can also be supplemented if your child spends more time indoors. The most effective source of usable Vitamin D, though, is sunlight.

Our children need regular, daily doses of this vitamin because our bodies don’t store Vitamin D. So, it doesn’t work to get a lot of sun one day and then none for a week! Daily exposure to sunlight, for at least 20 minutes, is essential.

Nutrients for Children Vitamin D

It’s particularly important for little people for a few reasons:

Vitamin D manages the production of growth hormone and testosterone. It encourages good sleep (which further elevates those hormones).

In addition, it works synergistically with magnesium and calcium in order to strengthen the bones and aid growth.

But There’s Much More

These are a few examples of key nutrients that your kids need to be getting. However, it’s far from a comprehensive list. While eating healthy foods is the best way, these natural multivitamins are the perfect boost for making sure your children get the nutrients they need.

Other vital nutrients for children include (but are not limited to):

  • Healthy Fats
  • Vitamin C
  • Calcium
  • Magnesium
  • Iron
  • Folate
  • Protein