Minerals are water soluble and can be easily lost by soaking or cooking foods in water. Minerals are in all plants and animal foods. They may be concentrated in certain areas in fruits and vegetables. Deep paring of potatoes loses much of their iron and vitamin C since they are concentrated under the skin. An apple magnesium is largely around the core.

Calcium - Is important for the formation and proper function of the bones and teeth, nervous system and muscles.

RDA

• 0 to 6 months : 400 mg./day
• 6 to 12 months : 600 mg.
• 1 to 10 years : 800 mg.
• 11 to 18 years : 1000 mg.

Magnesium - Aids in the production of energy, helps in the proper function nervous system and muscles, as well as heart, and the formation of bones and teeth.

RDA

• 0 to 6 months : 40 mg.
• 6 to 12 months : 60 mg.
• 1 to 3 years : 80 mg.
• 4 to 6 years : 120 mg.
• 7 to 10 years : 170 mg.
• 11 to 14 years : M-400 mg.; F-300 mg.

Phosphorus - Essential in the proper function and maintenance of bones and teeth as well as the nervous system.

RDA

• 0 to 6 months : 300 mg.
• 6 to 12 months : 500 mg.
• 1 to 10 years 800 mg.
• 11 to 14 years : 1,400 mg.

Potassium - Maintains the balance of body fluids and helps the heart, nerves and muscles.

RDA

• 0 to 5 months : 500 mg.
• 6 to 11 months : 700 mg.
• 1 year : 1,000 mg.
• 2 to 5 years : 1,400 mg.
• 6 to 9 years : 1,600 mg.
• 10 to 18 years : 2,000 mg.

Sodium - Plays a part in nerve and muscle transmission as well as in the balance of body fluids.

RDA

• 0 to 5 months : 120 mg.
• 6 to 11 months : 200 mg.
• 1 year : 225 mg.
• 2 to 5 years : 300 mg.
• 6 to 9 years : 400 mg.
• 10 to 18 years : 500 mg.

Other minerals utilized in lesser quantities are : Chromium, Cobalt, Copper, Iron, Selenium, Silicon, and Zinc.

Vitamins and minerals are important in order that carbohydrates (sugars, etc.), proteins, fats, water and oxygen work to form the body. If one is lacking, something will break down and this will causes the ailment. When the defenses and the immune system work properly due to having all the necessary nutrients, the possibility of contracting the ailment is minimized.

When vitamins or the capsules with medicinal herbs come in adults dosages, this general rule can be followed :

• Preschool children 2 to 5 years : ¼ of the recommended dosage for an adult, administered throughout the day.
• Children 5 to 10 years : ½ of the recommended adult dosage.
• Children 11 to 15 years : ¾ of the recommended adult dosage.

Children need vitamins and minerals for growing and development. When children don't want to swallow the pills, chewable pills in different flavors and shape may be obtained nowadays. The capsules can be also emptied into their meal or milk. If the product comes in tablet form, it can be ground or crushed between two spoons and the powder added to a meal.

All the organs and tissues require nutrients for their development, maintenance, and well-being. They are principally found in fruits and vegetables. The greatest quantity of vitamins and minerals are found in vegetables. Nevertheless, we don't always get enough or our intestines aren't clean enough to absorb them efficiently, therefore we need to take vitamin supplements to get the right nutrition in order to obtain plenty of energy and health.