In today’s world with so much adulteration in almost everything that we eat, we parents are always worried about the fact that is our kid getting the right nutrition? Is his brain and overall development going fine? Is he pretty active?
All these questions make us think about the importance of nutrition and making the right healthy choices for our little ones. Let us have a look at some of the important nutrients which are essential for kids’ overall growth and development.
- Vitamin A: Vitamin A is a vital nutrient that promotes good eyesight, improves vision and also supports cell growth and immune function. It can be availed from foods like carrot and yellow and orange fruits and vegetables like sweet potatoes, cantaloupes, etc.
- Vitamin B Complex: These include thiamine, niacin, riboflavin, folate, biotin, pantothenic acid, B12 and B6. They are required to enhance the appetite, improve the working of the nervous system, aiding digestion, aiding in hormone formation, assisting the release of energy from carbohydrates and cell growth. One of the best ways to include them in diet is by including whole grains, leafy vegetables, meat, chicken, fish and dairy products on a daily basis.
- Vitamin C: Vitamin C helps in improving resistance to infections, promotes healthy gums and teeth and also improves iron absorption. It is found in many fruits and vegetables like oranges, strawberries, broccoli, red and green peppers, lemon and other citrus fruits.
- Vitamin D: This “sunshine vitamin” is very crucial for bone, brain and overall development of the body. It is helpful in fighting against diseases, calcium absorption, improving cognitive capabilities. The skin makes this vitamin when the sun hits it. But because the UV rays that fuel that process also can cause cancer, your kids shouldn’t get too much sun. Instead, boost their D with fortified milk, cereal, tuna, or eggs.
- Calcium: Calcium is an important mineral which helps in building and maintaining strong bones and teeth, blood vessel and muscle contraction, blood clotting and central nervous system functioning. Including milk and other dairy products in the daily diet is an excellent way of incorporating calcium.
- Iron: Iron performs many vital functions in the body. It is an essential element for blood production. When iron stores get depleted in the body, the hemoglobin level also starts decreasing. It is therefore, important to include rich sources of iron like lean meats, dark leafy green vegetables, beans and iron fortified cereals in the daily diet.
- Magnesium: Magnesium is known as the building block of body cells. It is required for energy production. It also keeps the heart pumping strong. Some good sources of magnesium include bran cereal, tofu, beans, brown rice, almonds and other nuts.
- Potassium: Potassium is an important nutrient required for proper functioning of the cells and organs. It also helps in maintaining blood pressure and ensures proper working of the muscles. It can easily be found in sweet potatoes, bananas, low-fat yogurt and skim milk.
- Zinc: Zinc helps in improving the immunity as well as promotes growth and development of the body. Beans, chicken and fortified breakfast cereals are good sources.
For More Visit: Healthy Diet Plan