A child’s health comes as the top most priority for any parent. Often, parents are seen getting worried about their child’s nutrient intake. They are concerned whether or not their child is getting the needed nutrients for his overall development.
Though all parents aim at providing their kids with a healthy and balanced diet; it’s essential to know what all happen to be the vital nutrients which must be present in your child’s everyday diet. So, here check out the vital nutrients your child must eat.
1. Vitamin C: Not just for kids, vitamin c is a nutrient essential for adults as well. In kids, vitamin C boosts immunity and keeps them protected from cold. It even helps their little bodies in fighting off the disease causing bacteria and germs. Rich sources of vitamin C include citrus fruits such as grape, orange and veggies like tomato and sweet red pepper. Make sure this vitamin is there in your child’s everyday diet.
2. Calcium: This is very important for the growth and strengthening of those little bones. Good amount of calcium in the body ensures that your child has healthy teeth and bones. Milk, yogurt, cheese, egg yolks, broccoli, spinach and tofu are the prime store houses of calcium.
3. Vitamin D: This one’s connected to their need of calcium as Vitamin D is what helps the body to absorb the calcium it gets from various food products. So if vitamin D is missing, your child will never get the needed dose of calcium. Make sure his diet is rich in vitamin D. The primary source of vitamin D is sunlight, which is taken via skin. In foods, vitamin D is found in eggs, fish like tuna, fortified milk and cereals.
4. Fats: Not all fats are bad, some are very essential for body’s proper functioning and growth. Your child’s diet should be rich in fat containing foods such as meat, fish, nuts, and whole-dairy products.
5. Carbohydrates: They are the finest source of energy in the body. Carbs help body to use fat and proteins in repairing the worn out tissues. Kids must be given more of starch and fibers; the rich sources of carbohydrates include breads, pasta, potatoes and rice.
6. Vitamin A: This vitamin is very vital in building up your child’s eyesight and giving it the needed vision power. Carrots and sweet potatoes make for the rich sources of vitamin A.
7. Fatty acids: The essential fatty acids promote cell regeneration, boost brain activity in kids and help produce energy. Nuts, seeds, avocados, olive oil, fishes like salmon and tuna are rich sources of essential fatty acids.
8. Iron: It’s is very vital as it helps in building healthy blood that supplies oxygen to cells in the body. Red meats, liver, whole grains, beans, and nuts are some rich sources of iron.
9. Fiber: This helps in the smooth functioning of your child’s bowel movements. Also, studies have shown that fiber can even cut down cancer and heart disease risk later in life. Whole-grain cereals, chickpeas, lentils, seeds, kidney beans and nuts are the good source of fiber.
10. B Vitamins: The B complex vitamins call for thiamin, riboflavin, B6, B12, folate, niacin and biotin. In the absence of the B complex vitamins, your child can develop anemia, a condition wherein body lacks needed healthy red blood cells to supply oxygen to body. There are many foods rich in B vitamins as green leafy vegetables, fish, poultry, dairy, and whole grains.
Give your child the complete diet decked with these necessary nutrients that will aid his growth and development.