Children who are picky eaters and have an unbalanced diet are prone to developing poor eating habits, which can lead to insufficient intake of certain vitamins. Therefore, in a child's daily diet, it is important to correct these unhealthy habits and adhere to the principle of a balanced diet. Emphasizing food diversity can effectively prevent vitamin deficiency in children.
In the diet, vitamin A has two sources. One is the direct source of retinol from animal foods, such as animal liver, egg yolks, cream, and other animal organs. The other source is carotene-rich yellow-green vegetables and fruits, such as carrots, rapeseed, chili, tomatoes, and oranges.
Most B vitamins come from legumes, with a small amount from fruits and vegetables, with the exception of vitamin B12. B12 is mainly derived from meat, animal organs, fish, poultry, shellfish, and eggs. It is found in smaller amounts in milk and dairy products, and is generally absent from plant-based foods.
Vitamin C is mostly found in fresh vegetables and fruits, with high levels in lemons and grapefruits. Additionally, animal livers and kidneys also contain small amounts of vitamin C.
Vitamin D is a rather exceptional vitamin, as it is not abundant in foods. The main source of vitamin D is sunlight. Engaging in outdoor activities and getting sufficient sun exposure allows the body to synthesize its own vitamin D.
Vitamin E is primarily found in various oilseeds and vegetable oils. It is also present in certain amounts in some grains, nuts, and green leafy vegetables, but is found in smaller quantities in meat, milk, eggs, and cod liver oil.