US Dietary Reference Intakes (RDA/AI), which Indian paediatricians also use; ICMR-NIN values are similar. Most children get enough from varied food — supplements only if your doctor advises, as too much iron or vitamin A is harmful.
| Nutrient | Good food sources |
|---|---|
| Iron | ragi, bajra, dals, rajma, chana, green leafy veg, jaggery, egg, meat (+ vitamin C fruit with meals) |
| Calcium | milk, curd, paneer, ragi, sesame (til), tofu |
| Vitamin D | sunlight on skin, egg yolk, oily fish, fortified milk |
| Zinc | dals, nuts, seeds, whole grains, meat |
| Iodine | iodised salt (small amounts), milk, eggs, fish |
| Vitamin A | carrot, pumpkin, mango, papaya, spinach, egg, milk |
| Vitamin C | amla, guava, orange, lemon, tomato |
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Growing children need more calcium and iron than you might expect: 1,300 mg of calcium a day from 9 to 18, and 15 mg of iron for teenage girls. Enter your child's age and sex to see daily needs for seven key nutrients.
The food table lists Indian and everyday sources — ragi, dals, curd, paneer, eggs, amla and more — so you can cover needs without supplements.
| Sex | Girl |
| Age | 170 months |
| Iron | 15 mg a day |
| Calcium | 1,300 mg a day |
| Vitamin D | 600 IU (15 µg) a day |
| Zinc | 9 mg a day |
| Iodine | 150 µg a day |
| Vitamin A | 700 µg a day |
| Vitamin C | 65 mg a day |
| Age group | girls 14–18 years |
| Teen girls in India | Weekly iron–folic acid tablet (60 mg iron) through school under Anaemia Mukt Bharat |
Iron 15 mg a day, calcium 1,300 mg a day.
Try this example →| Sex | Boy |
| Age | 36 months |
| Iron | 7 mg a day |
| Calcium | 700 mg a day |
| Vitamin D | 600 IU (15 µg) a day |
| Zinc | 3 mg a day |
| Iodine | 90 µg a day |
| Vitamin A | 300 µg a day |
| Vitamin C | 15 mg a day |
| Age group | 1–3 years |
Iron 7 mg a day, calcium 700 mg a day.
Try this example →700 mg a day at 1–3 years, 1,000 mg at 4–8 and 1,300 mg from 9 to 18.
Yes, 400 IU a day from birth for breastfed babies (IAP, AAP, NHS).
15 mg a day; in India girls also get a weekly iron–folic acid tablet at school.