Selection of Vitamin‑Rich Foods: for Children and Adults

Vitamins are essential nutrients that the body cannot produce in sufficient quantities, so they must be obtained from the diet. Ensuring proper vitamin levels is crucial for both children and adults, as they support immune function, growth, and overall health.

Tips for Children

Children’s nutrition requires special attention because vitamins help them grow healthy, support immunity, and promote normal development.

• Vitamin A (retinol) – important for vision, skin, and immunity
  Foods: carrots, spinach, cabbage, bell peppers, egg yolks, dairy products (milk, cheese)
• Vitamin C (ascorbic acid) – boosts the immune system, aids wound healing, supports skin health
  Foods: citrus fruits, berries (strawberries, blueberries, raspberries), broccoli, kiwi, peppers (especially red), young potatoes
• Vitamin D – essential for healthy bones and teeth (helps absorb calcium)
  Foods: milk and dairy, fatty fish (salmon, mackerel), eggs, cod liver oil, UV‑exposed mushrooms
• Vitamin B12 – necessary for nervous system health and red blood cell production
  Foods: meat (especially liver), fish (salmon, tuna, trout), dairy products, eggs

Tips for Adults

For adults, vitamins are also critical for maintaining energy, well‑being, and disease prevention.

• Vitamin A
  Foods: carrots, spinach, broccoli, red pepper, egg yolks
• Vitamin C
  Foods: citrus fruits (oranges, lemons), berries (raspberries, blueberries, currants), kiwi, broccoli, peppers (red, yellow)
• Vitamin D
  Foods: milk and yogurt, eggs, tuna, salmon, herring, cod liver oil
• Vitamin E – a powerful antioxidant that supports heart, skin, and eye health
  Foods: vegetable oils (olive, sunflower), nuts (almonds, hazelnuts), avocado, leafy greens (spinach, broccoli)
• Vitamin B6 – important for metabolism, red blood cell formation, and the nervous system
  Foods: chicken, bananas, potatoes, avocado, fish (tuna, salmon)

How to Get Vitamins from Food?

A balanced diet is key: incorporating a variety of these foods regularly ensures that your body receives all essential nutrients.

Contact Us

If you have questions about diet or need a personalized vitamin plan for yourself or your child, reach out to the specialists at Moja Rodzina clinic. We’ll help design the optimal nutrition program for every family member.

📍 Address: ul. 29 listopada 18a/4, Warszawa
🌐 Website: www.klinikamojarodzina.pl
📞 Phone: +48 729 855 896