Which 5 Nutrients Should Be In Our Children’s Food?

In today’s life, where all the food and all the things in the market have some adulteration, we have to be very careful while feeding our children’s direct from the market. Because before we go to buy anything these days, we should know what effect it will have on us and our body or our children’s body. It is the responsibility of every parent to take care of their children’s health. Every parent wants their child to be strong and healthy, so it is our responsibility to ensure that their food contains all the necessary nutrients. Today in this blog post we will talk about 5 such nutrients, which are very important for the development and growth of our children. So, let’s learn about these essential nutrients and how you can include them in your children’s diet.

Children need nutrients like protein, calcium, iron, vitamin D, and omega-3 fatty acids for their growth. Hence, eating food that contains these nutrients will strengthen the metabolism of our children’s bodies, increasing their growth. They will have increased resistance to disease.

1. Protein:

Children need a lot of protein. Protein helps in repairing the muscles and tissues of our body and helps in the growth of children. Protein is considered a very important nutrition for the growth and development of children. Protein also contains essential amino acids, which help in repairing body cells and improve overall health and development of the body. If there is protein deficiency in the body, then it can weaken the body and weaken the immune system.

Sources: Eggs, Chicken, Fish, Dal (lentils), Paneer, Tofu etc..

These are all protein rich foods that you can give to your children.

2. Calcium:

Calcium is one such nutrition that helps in strengthening our bones and teeth. Calcium increases the bone density and also increases bone development. Regular calcium intake should be done to improve the durability and growth of our bones. Which, if given to our children in the right quantity, will help them become strong and resilient at their age. Therefore, it is important to include calcium-rich foods in their diet.

Sources: Milk, Yogurt, Cheese, Leafy greens (spinach and fenugreek), Almonds etc..

You can give milk, yogurt, and cheese to your children daily. Calcium intake can be increased by adding spinach and fenugreek to their diet.

3. Iron:

Iron is a nutrient that helps in carrying oxygen in the blood cells of the body. This strengthens the immunity of children and improves their energy level, which directly affects the growth and development of our children. Intake of iron daily improves the overall physical stamina of children. That is why it is a good option for us to add foods like red meat, beans, and spinach to the diet of children, which are essential for their active lifestyle.

Sources: Red meat (beef, lamb), Chicken, Beans, Spinach, Fortified cereals etc..

You can also increase iron intake by adding beans and spinach to salads and curries.

4. Vitamin C:

Vitamin C is an antioxidant that protects our body from infection and strengthens our and our children’s immune systems. If there is a deficiency of vitamin C in our body, we are at risk of health problems like scurvy, which causes gum problems and fatigue. Correct intake of vitamin C keeps body cells and tissues healthy and helps in our healing process. Some fruits, like oranges, strawberries, and bell peppers, contain essential vitamin C, which added to our children’s diet makes them healthy and immunity strong.

Sources: Oranges, Strawberries, Kiwi, Bell peppers, Tomatoes etc..

You can increase your intake of Vitamin C by adding them to fresh fruit juices or salads.

5. Omega-3 Fatty Acids:

Omega-3 fatty acids are very important for our brain development and our cognitive function. It helps in strengthening the memory power of our children.  Fatty acids are found in the form of DHA and EPA, which improve our brain cells and our mental clarity. If we continue to add the intake of Omega-3 fatty acids properly to our children’s food, their brain vision and brain functioning will improve. They are found in omega-3-rich foods like salmon, chia seeds, and walnuts.

Sources: Fish (salmon, mackerel), Chia seeds, Flaxseeds, Walnuts etc..

Conclusion:

We are responsible for the health of our children. All the 5 nutrients shown above protein, calcium, iron, vitamin C, and omega-3 fatty acids should be an important part of a child’s daily diet. Adding these nutrients to children’s food improves their overall growth, increases immunity, and also improves brain functionality and activity.

If you want to know how such bad habits like drinking too much tea effect our bodies, then please click here.  If you want to know which four items boost your immune system, please click here or if you want to know the benefits of eating pomegranate please click here.

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