Children have a very rapid growth rate in the first years of life. To meet the growth needs of children, it is extremely important to supplement the necessary amount of nutrients. Children thrive on nutrients that work together such as calcium, vitamin D, zinc, and other vitamins. …
Here are the substances that play an extremely important role in the comprehensive development of children.
1. Calcium
Calcium is a super nutrient that helps keep bones and teeth strong. This is the most important nutrient in bone growth.
The best sources of calcium come from food sources
Use of dairy products and dairy products: Milk and dairy products such as milk, yogurt, and cheese are high in calcium. Make sure your child has a varied diet that includes milk and dairy products.
Other calcium-rich foods: In addition to dairy products, there are many other foods that also provide calcium. Include foods like salmon, tofu, sunflower seeds, flaxseeds, broccoli, cabbage, and some small fish like anchovies in your child's diet.
Fortified calcium products: If necessary, fortified calcium products such as calcium candies, chewable calcium tablets, or liquid calcium tablets can be used after consulting a doctor.
Take advantage of sunlight: Sunlight helps the body synthesize vitamin D, which helps to absorb calcium better. Let your kids go outside to play and participate in outdoor activities to take advantage of sunlight.
Teenage girls in particular are among those with the lowest calcium intake relative to their needs. Lack of calcium during adolescence can be difficult because the body only forms about half of the bone mass it will have. Continuous calcium deficiency during these years is one of the risk factors for developing osteoporosis later in life. It's even worse for women because the risk is higher.
So how much calcium should children get? According to experts, children's daily calcium needs depend on age:
Children 1 to 3 years old need 500 milligrams.
Children ages 4 to 8 need 800 milligrams.
Children ages 9 to 18 need 1,300 milligrams.
2. Vitamins EASY
Vitamin D is important for calcium absorption to help form and maintain strong bones. Milk is one of the few sources of vitamin D. So children over the age of 1 should drink 32 ounces of fortified milk a day or get other sources of vitamin D.
Vitamin D exists in the body as a provitamin and is converted into a vitamin when exposed to sunlight. It is important to note that the light is in a safe time frame to avoid affecting the health of children
3. Fiber
Children also need a good amount of fiber for their uniform growth.
Fruits and vegetables: Fruits and vegetables provide a large amount of fiber. Make use of fruits like apples, oranges, pineapples, pears, strawberries, and vegetables like tomatoes, cabbage, carrots, kale, and root vegetables like potatoes and sweet potatoes.
Whole grains: Choose whole grains like oats, barley, wheat, brown rice, and brown rice instead of processed grains and flours. Be sure to read the label to make sure the product contains whole grains.
Fiber-rich seeds and fruits: Flax seeds, sunflower seeds, chia seeds, and walnuts are good sources of fiber. These nuts can be used to garnish salads, added to noodles, or made into a nut mix to eat as a side dish.
Beans and seeds: Peanuts, black beans, chickpeas, peas, peas, and nuts such as broad beans, soybeans, and lentils provide great amounts of fiber. Add them to salads, stir-fry noodles, or use them to make baby tofu and bean curd.
Barley: Barley is a rich source of fiber. You can use barley in porridge, noodles, bread, or even make into a stir-fry.
Fiber-rich nut blends: Fiber-rich nut mixes can be found commercially or prepared by yourself. This blend, which often includes flaxseeds, sunflower seeds, chia seeds and other nuts, is a convenient way to add fiber to your daily diet.
Fiber from processed foods: In addition to natural sources, you can also find processed products like wholemeal bread, whole grain bread, or high-fiber cereal. However, read labels and choose products that are high in fiber and low in sugar.
4. Vitamins
Vitamin A:
It is an extremely important vitamin for the development of the eyes and immune system by protecting the body against germs and boosting infection resistance.
Give your child vitamin A by feeding them carrots, vegetables and fruits of different colors, like cantaloupe and sweet potatoes.
Vitamin B:
Includes thiamin, riboflavin, niacin, folate, pantothenic acid, B6, B12 and biotin, which help their body make and use energy. Without enough B vitamins, a child can develop anemia.
Vitamin B is provided in food groups such as: Whole grains, fish, chicken, meat, green vegetables and milk, ...
Vitamin C:
Help your child fight infections to increase resistance. It also helps scratches and wounds heal faster.
Provide vitamin C for children from fresh vegetables such as: guava, orange, bell pepper, lemon, strawberry, kiwi, pineapple, ...
5. Choline
This nutrient is not a vitamin, and although it is often grouped with the B vitamins, it is also an important one. The cells in the body need Choline to keep their structure, and the nervous system needs it to speed up the transmission of signals throughout the body.
The body does not make choline on its own, so children need to get it through food sources such as eggs, fish, beef, chicken and broccoli.
6. Iron
Red blood cells use iron to transport oxygen to the rest of the body.
Beef, lean meat, or other foods like beans, dark green vegetables, and iron-fortified cereals.
Children's diets are often deficient in iron, an essential mineral that carries oxygen in the blood and keeps children full of energy. Fortify the iron in your child's diet with lean meats, eggs, fish, dark green vegetables, beans, dried fruit, and iron-fortified cereals.
7. Magnesium
This nutrient is one of the building blocks of cells in the body and is very important for energy production. A diet rich in magnesium will help keep your child's heart healthy into adulthood.
Bran cereals, brown rice, tofu, beans, almonds, and other nuts are all excellent sources of magnesium.
8. Potassium
Almost every cell and organ in the body needs potassium to function properly. It's also important for blood pressure and supports heart and muscle function when kids are active.
Bananas are a great source of potassium, but you can also find it in sweet potatoes, white beans, skim milk, and low-fat yogurt.
9. Zinc
Zinc can help children avoid colds by helping their immune systems fight off invading viruses and other germs. In addition, children's bodies need zinc for adequate growth and development.
Nuts, meat, milk, beans, .. are rich sources of zinc that you can learn and add in the menu of your baby and family today.
10. Protein
Every cell in the body is made of protein, also known as protein. This is a necessary nutrient for the healthy growth and development of the body.
Protein is found in animal products, such as milk, eggs, seafood, and meat. In lesser amounts, it is also found in beans, nuts, vegetables and whole grains. Enhance nutrition for children by adding protein-rich foods.
11. Antioxidants
Antioxidants help protect the body against harmful substances that can damage cells in the body.
Boost your child's diet with foods rich in antioxidants, such as almonds, berries, citrus, carrots, spinach, tomatoes, and bell peppers.
12. Essential Fatty Acids
ARA and DHA are fatty acids that are very important for your baby's brain and vision.
They are found in breast milk when the mother gets them through her diet. They are also replenished by taking supplements from the outside. Please carefully study the nutritional supplement products before giving them to children.
14. Prebiotics and Probiotics
Prebiotics are "good" bacteria that can help the body fight the "bad" bacteria that cause infections. Prebiotics promote the growth of good bacteria in the gut.
They can be obtained from yogurt products, supplements such as live yeast, …
Conclusion
Proper nutrition is important during childhood to establish healthy eating habits and support growth and development. A varied and balanced diet that includes a variety of nutrients will help children develop and maintain optimal health.
Encourage healthy food choices, provide nutritious meals and snacks, and be a positive role model for promoting lifelong health for children.
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