"An apple a day -- keeps the doctor away!" Growing up wouldn't be the same without these famous words of wisdom. But just what do they mean? Is it a publicity campaign for apple producers? Or, is there some truth to this old saying? Should we go by this saying and not give vitamin supplements to our children or should we give them the one-pill-a-day multivitamin?

"My kids have average eating habits but I have always felt the need to supplement their diet," says Julia. "My Mom always gave us vitamins and it makes me feel good to know that they are getting something good even if they have a bad day (food wise)."

"I don't bother with vitamin supplements for my nine-year-old," says Agatha. "She's a good eater and eats everything, so I don't give her any vitamins."

"I like to give my boys (aged seven and nine) Vitamin C, during the winter months," says Helen. "But when the spring rolls around, we stop the supplements till September."

Many children's food consumption is unpredictable. One day they may eat everything without thought, the next day they may not want much at all. As a parent, your job is to provide good foods and let your child sample and decide what and how much they will eat. This can be frustrating at times since you want your child to receive adequate nutrition. Everyone is born with the instinct to know how much they need to eat; however, problems occur when parents don't trust their child to make that decision, or when they feel their child might not be getting enough vitamins. The parent overrules the child's feelings, and the mealtimes really become crazy.

This is very important to keep in mind when you run into the dilemma of vitamin supplements and if they are necessary or not.

"Think about what foods you provide to your family," says nutritionist Allison Gamble. "Are you able to provide a variety of protein, dairy, vegetable, and fruit at your meals? Are you providing healthy snacks to your children? If yes, then your child is probably getting adequate nutrition provided you trust them to regulate their own needs."

However, what if your child's diet falls short of some vitamins and minerals? What are some of the important ones needed for growth?

"It would be unfair to say only some vitamins and minerals are the most important," says Gamble. "Since all vitamins and minerals are important. They all work together to maintain proper functioning in the body. But it would take a book to explain all vitamins and minerals and their functions."

Per Ellyn Satter's Nutrition and Feeding for Infants and Children, a child that eats a diet full of variety is most likely not in need of a supplement. She does say too much of any vitamin or mineral is not a good thing. The fat soluble vitamins, A, D, E, and K pose a risk for toxicity when taken in higher doses than recommended. These vitamins are stored in the body, which is why toxicity can be an issue. She also says don't mess around with trace elements such as fluoride, manganese, selenium, zinc, copper, chromium, and molybdenum. These are required in very small amounts and deficiencies are rare.

Some of the basic vitamins that Ms. Satter reviews in Nutrition and Feeding For Infants and Children are the following:

Vitamin A is essential for growth and maintenance of cartilage, bone, membrane, and skin, as well as night vision. From birth to 3 years the need is 2000 International Units (IU) per day. After the age of 3 the IU for vitamin A increases some.

Fruits and vegetables are good sources of vitamin A. Such as, asparagus, broccoli, nectarines, mango, carrots, spinach, sweet potatoes, peaches, tomatoes, and watermelon to name a few.

The B vitamins, thiamin, riboflavin, niacin, are present in breads, cereals, and pasta. Generally, Satter says, children tend not to be deficient in these vitamins since the foods containing them are well liked by most children.

Vitamin C helps strengthen bones, cartilage, and connective tissue, as well as increases the absorption of iron in the body. Children age 1 to 10 need about 45mg. of vitamin C daily. Vitamin C is not stored in the body, so risk of toxicity is low. However, taking mega doses is not recommended. Satter says one excellent, or two good sources of vitamin C are enough to meet your child's needs. An excellent source means there is more than 35 mg per 3 oz serving. Some of those sources are broccoli, oranges and orange juice, strawberries, cauliflower, asparagus, potatoes, tangerines, and tomatoes.

Vitamin D is necessary for absorption of calcium and phosphorus. Vitamin D is essential for the formation of strong bones and teeth. The recommended amount is 400 IU per day. Unfortunately, few foods contain vitamin D naturally. A couple of those foods are egg yolks and salmon.

"Pasteurized milk fortified with vitamin D is the best source, says Gamble. "We can synthesize vitamin D just by being exposed to sunlight just by playing outside." One nutrient that is found to be deficient in many children is iron. Past the age of 6 months up to preschool age, the iron needs are around 10 mg. per day. Iron is available in meats, poultry, enriched grains, fruits and vegetables. Absorption of iron is enhanced when combined with a source of vitamin C. One ounce of beef has 1 mg of iron. Breads and cereals contribute about 0.7mg of iron per serving. Green leafy vegetables contain 1 mg. per ¼ cup. The average for other vegetables is about 0.5 mg. per ¼ cup. If you decide to provide your child with a supplement, Satter recommends giving no more than 100% of the Daily Value for iron. Please, before deciding to give any supplement to your child, seek out the advice of your pediatrician, since they are most familiar with your child. But keep in mind providing a variety of foods, during the course of the day, to your family is the best way to meet everyone's needs. suite101