Something I am always worried about is whether or not I’m feeding my daughter a healthy enough diet. There are so many ways to ensure your little is staying topped up on all those crucial vitamins for their growing bodies.

I contemplated giving my growing girl a vitamin supplement but I’ve read large doses of vitamins A, D, E and K can be toxic. This, of course, makes my anxiety go through the roof! I thought it shouldn’t be so difficult!

So, I started looking into how to get all the vitamins you need out of the food you eat. Turns out the easiest way to provide vitamins for toddlers is with a wide variety of nutritious foods for a balanced diet.

I should have known this but in today’s society, where everything comes in pill form, it’s easy to forget. Although, if you have a very picky eater this may not be an option for you. You should speak to your doctor about taking any supplements and about the vitamins that your child needs.

In general toddler aged children don’t need a whole lot of each vitamin. For instance, your growing toddler only needs 1/4th of a medium sized orange to get their daily requirement of Vitamin C! I’m sure we all know that an orange is full of Vitamin C but do you know how much your toddler needs a day? Any other foods that contain vitamin C? I’ve made this list to help all of us parent’s keep our toddlers healthy. How you get them to eat their fruits and veggies is a list for another day.




1-3-year-olds should be receiving 300mcg/day. Vitamin A keeps skin, eyes and immune responses healthy. It also promotes normal growth through tissue and bone repair. Some food sources your toddler may be interested in are milk, eggs, carrots, sweet potatoes, mangoes or peaches.


There are 8 B vitamins which are B1, B2, B3, B5, B6, B7, B9, B12.  As a group, they are referred to as Vitamin B complex. Each of the B vitamins helps the body metabolize fats and proteins. Converting food into energy. Some food sources are meat, chicken, fish, nuts, eggs, milk, cheese and beans. For RDA values of each B vitamin click here.


This RDA for 1-3-year-olds is 15mg/day. Vitamin C helps grow strong muscles, skin and connective tissue. Food sources with an abundance of Vitamin C are citrus fruits like lime, orange, and berries. More food sources are kiwi, grapefruit, guava, spinach, broccoli, bell peppers and tomatoes.


This vitamin keeps bones and teeth growing strong. It also is needed to absorb all your vitamin C. The RDA is 15mcg/day for 1-3-year-olds. The best source of Vitamin D is sunlight. Some food sources of this vitamin are milk and eggs.


From age 1-3 years old the RDA is 6mg/day. Vitamin E keeps skin and eyes healthy. It also acts as an antioxidant keeping your immune system strong. Food sources are nuts, seeds, fish oil, avocado, vegetable oil and leafy greens.


Although RDA’s haven’t been established for Vitamin K the Institute of medicine suggests 30mcg/day. Essential for building strong bones, preventing heart disease and helping the body clot blood. Food sources for Vitamin K are asparagus, cilantro, thyme, basil, pickles, olive oil, chili powder, and leeks.


*RDA (Recommended Daily Allowances) according to the Institute of Medicine.

I hope this list has given you a better idea of how easy it is for your children to get the vitamins and minerals they need from food sources. A wide variety of food is the key to having a balanced diet with plenty of vitamins.




Click Here to Leave a Comment Below
katie - January 25, 2017 Reply

thank goodness for milk – covers so many bases. Great post!

    thistoddlerlife - January 25, 2017 Reply

    It’s always good to know something most kids love is full of vitamins! Thanks for stopping by 🙂

Andrea Broom - January 24, 2017 Reply

This is useful information to keep on hand, I didn’t know so many things has vitamin C. Thanks would be great to apply to my every day .

    thistoddlerlife - January 24, 2017 Reply

    Glad you found this useful and learned more about food sourced vitamins 🙂 Thanks for stopping by!

Leave a Comment: