Essential Nutrients for Optimal Growth in Children During the First Five Years

The first five years of a child’s life have tremendous physical, cognitive, and emotional development. Proper nutrition during this phase influences brain development & function, immunity, and overall health for a lifetime.⁽¹⁾ The foods your child eats in these early years help build the foundation for their well-being and future learning abilities.

As a mother, you want to provide the best for your child but understanding what’s truly important can be overwhelming with so much information available. This guide breaks down the essential nutrients children require from birth to five years, their benefits, and science-backed food choices to support optimal growth.

What are the main characteristics of early childhood development?

The early years are characterized as follows:

Brain growth – The brain develops rapidly, forms strong neural connections, and reaches 90% of its volume in the first 2-3 years of life. During this period (2-6 years), neural connections are at peaks and are responsible for proper brain functioning, learning, and memory skills, which are critical for later life.⁽¹⁾

Rapid physical growth – Children triple their birth weight within the first year. The weight and height increase may seem slow during 2-6 years, however, this age period is marked by increased function and strength in muscles, bones, etc., making this a critical period for optimal nutrition to ensure proper body function for later life.

Immune system development – Proper nutrition supports resistance to infections. Providing the necessary nutrition is important in early childhood to ensure that the immune cells are developed and function properly, which is critical in building a strong immune system in the body.

Gut microbiome formation – The gut microbiome contains the tiny organisms (bacteria, viruses, fungi) that naturally exist in the gut (including the tummy and intestine). Few of these tiny organisms are labeled good bacteria while others are labeled bad bacteria. These tiny organisms are necessary for the overall healthy functioning of the body. The balance of these good and bad bacteria keeps the body in a healthy state. A body becomes diseased when the balance of these good and bad tiny organisms gets disturbed which, in turn, influences digestion and long-term gut health. The foundational development of these organisms occurs in early childhood and is influenced by multiple factors like environment, nutrition, etc.⁽²⁾

Why nutrition in early childhood is critical?

Nutrition is the basis of growth and development, making it critical for life. Any nutritional deficiency in early childhood can lead to life-long consequences such as malnourishment, cognitive impairment, weakened immunity, etc. Ensuring a balanced diet rich in essential nutrients, especially in early childhood, is one of the effective ways to support your child’s growth potential.

Essential Nutrients for Your Child’s Growth⁽³⁾

1. Protein – The Foundation for Growth and Repair

Why it’s important

Protein is essential for muscle development, cell repair, and immune function. It also plays a role in producing hormones and enzymes that regulate bodily functions.⁽⁴⁾

Best sources:

• For infants: Breast milk. In case of unavailability of breastmilk, consider talking to pediatrician for correct alternative
• Eggs
• Lentils (dal) and chickpeas (chana)
• Chicken and fish
• Dairy (dahi, cottage cheese or paneer)

2. Iron – Key to Cognitive Development and Energy Levels

Why it’s important

Iron supports oxygen transport in the blood, prevents the risk of anemia, and is crucial for cognitive development. Children between 6 months and 5 years are at the risk of iron deficiency, which can affect memory, learning, and attention span.⁽⁵⁾

Best sources:

• Fortified foods manufactured as per the age of the child. Check for the age appropriateness
• Well-cooked meat
• Leafy greens including spinach, and fenugreek (methi) leaves
• Legumes including lentils (masoor dal), chickpeas (chana), kidney beans, and urad dal
• Eggs

3. Calcium & Vitamin D – For Strong Bones and Teeth

Why they’re important

Calcium is vital for bone and teeth development, while Vitamin D enhances calcium absorption. A deficiency of either increases the risk of weak bones in children.

Best sources:

• Dairy (milk, cheese or paneer, yogurt or dahi)
• Fortified milk
• Eggs
• Sunlight exposure for Vitamin D

4. Omega-3 Fatty Acids – Brain Food for Sharp Minds

Why they’re important

Omega-3s, particularly DHA (docosahexaenoic acid), are critical for brain and vision development. Research suggests that DHA is important for memory and problem-solving skills in young children.

Best sources:

• Fatty fish like Mackerel (bangda), Hilsa (Ilish), Indian salmon (Rawas or Gurjali), and sardines (Mathi)
• Basil seeds (sabja seeds)
• Walnuts
• Flaxseeds (alsi)

5. Fiber – For a Healthy Digestive System

Why it’s important

Fiber aids digestion, prevents constipation, and supports gut health.

Best sources:

• Whole grains (millet [ragi], sorghum [jowar], buckwheat [kuttu ka atta], amaranth, brown rice, oats)
• Fruits (apples, pears, bananas, guava, Indian raspberry [Rasbhari])
• Vegetables (carrots, peas, cauliflower, turnip green [shalgam saag])
• Legumes and nuts

6. Zinc – For Growth and Immunity

Why it’s important

Zinc is essential for wound healing, supports immune function, appetite regulation, and facilitates overall development and function of the intestine (such as increasing epithelial cell proliferation, improving cell turnover and repair, and maintaining structure and barrier function)⁽⁶⁾. Deficiency can lead to reduced appetite, stunting, and increased susceptibility to infections.

Best sources:

• Nuts and seeds
• Beans (moong, kidney, black-eyed peas) and dal (urad, red, green, and black lentils)
• Meat and seafood
• Dairy products

7. Vitamin A – For Vision maintenance and Immunity

Why it’s important

Vitamin A supports eye health, supports immunity, and promotes cell growth. Severe deficiency increases the risk of night blindness, while mild to moderate deficiency increases infection risk.

Best sources:

• Carrots and sweet potatoes
• Dark leafy greens (spinach, shalgam saag)
• Mangoes
• Fish (fish liver), egg yolk⁽⁷⁾
• Dairy products (milk, cheese, butter)⁽⁷⁾

Final Thoughts

Nutrition during the first five years of life plays a pivotal role in supporting immunity, physical and brain growth & development,  and overall well-being. By ensuring your child receives a balanced diet with essential nutrients, you’re setting for a strong foundation for a healthy and thriving future.⁽⁸⁾

If you have specific concerns about your child’s diet, consult a pediatrician or nutritionist for personalized guidance.