Nutritional Deficiencies in American Children

One wouldn’t think in this land of plenty that children would be deficient in crucial vitamins and minerals. Deficiencies are found not only in those who lack sufficient food, but also in those who eat abundantly, yet poorly. Many children consume a diet full of fast and ultra-processed foods, and lack adequate fruit, vegetables, dairy, and whole grains.

A variety of fruits pouring out of a clear capsule symbolizing vitamins we get from food.

Research has identified 6 nutritional deficiencies seen in American children. Any deficiency during childhood can affect growth, proper development, and chronic health problems. Some of these I have written about in previous articles, such as iron and vitamin D deficiencies. I will delve into each of these four and ways to prevent them.

The 6 Most Common Deficiencies: 

• Iron

• Vitamin D

• Calcium

• Zinc

• Vitamin B12

• Fiber

Iron

Iron is the most common deficiency seen in children for a variety of reasons. During infancy, this is easily preventable due to either breastmilk or iron-containing formula feedings and the introduction of iron-fortified cereals with solid food feedings. The American Academy of Pediatrics recommends an iron supplement for exclusively breastfed infants over four months, until they are fed iron-enriched foods.

Premature infants are more susceptible to iron deficiency and typically require a supplement. 

Toddlers can quickly become picky eaters or drink excessive amounts of milk, which leads to inadequate iron intake. Drinking more than 24 ounces of milk daily is a risk factor. The calcium and casein in milk interfere with iron absorption from the gut.

Pubertal girls, once menstruating, are at risk for iron deficiency due to blood and iron loss each month. An iron supplement once menses begin is a safeguard.

There are many foods rich in iron, including

Red meat

Poultry

Pork

Seafood

Beans and legumes

Nuts

Fortified breads, cereals, and pastas

Dark green leafy vegetables

Soybeans

Stewed tomatoes

Dried fruits and more

Also see https://www.feedfuturehealth.com/post/is-my-child-getting-enough-iron

Vitamin D

Children who don’t consume milk or dairy products are at risk for vitamin D deficiency and the bone disease rickets. Vitamin D helps the body to absorb calcium, which is critical for proper bone development.

The AAP recommends supplementing infants with 400 IU vitamin D drops if either breastfed or until taking 32 ounces of iron-fortified formula daily. Children over a year need 600 IU daily.

The richest food sources of this vitamin include seafood, especially fatty fish, like salmon. There are many vitamin D-fortified sources such as cow’s milk and plant-based milks, yogurt, egg yolks, and some juices.

For more information, check out 

https://www.feedfuturehealth.com/post/vitamin-d-deficiency-why-is-it-so-prevalent and

https://www.feedfuturehealth.com/post/the-latest-vitamin-d-guidelines 

Calcium and vitamin D rich foods with milk and dairy, eggs, legumes, seafood, green veggies, nuts, and soy.

Calcium

Vitamin D and calcium deficiencies sometimes occur together since vitamin D is needed for calcium absorption. However, vitamin D occurs more commonly since calcium-rich foods go beyond dairy. In addition to the vitamin D foods listed, these include seafood, dark leafy green vegetables, soy products, nuts, seeds, beans, oranges, and fortified cereals.

Calcium needs increase with age as seen in this chart:

Age(years) Calcium(mg) 

1-3 700

4-8 1000

9-18 1300

Zinc

Zinc is a trace mineral (only small amounts needed) that is vital for the immune system. Zinc is found in many foods, so adequate amounts should be obtained through a healthy diet.

Foods rich in zinc shown including meat, legumes, eggs, poultry, shellfish, whole grains, and nuts.

Sources include meat, poultry, dairy, shellfish, eggs, nuts, seeds, whole wheat and whole grain breads and cereals, beans, and legumes.

B12

Vitamin B12 deficiency is not common in childhood unless one strictly follows a plant-based diet (vegan or vegetarian). B12 is primarily from animal sources, like meat, dairy, and eggs. Plant-based sources are usually fortified. If a mother is B12 deficient and breastfeeding, then her baby is at risk. B12 is vital for the brain, immune system, and blood cell development.

Fiber

See last month’s article on this.

Most children and adults lack adequate fiber in their diet. Add 5-10 to your child’s age to see how many grams of fiber they need daily. 

Fiber comes from plant sources - fruit, vegetables, whole grains, nuts, and seeds. Providing plenty of fiber will also provide vitamins and minerals, and protect against constipation, type 2 diabetes, heart disease, and colorectal cancer.

Picky eaters, those on a strict plant-based diet, or those who eat mostly ultra-processed foods, increase the risk for many of these deficiencies. Talk to your doctor if you are concerned about your child’s eating habits and see if a supplement is indicated to prevent deficiencies and preserve long-term health.