Vital Nutrient Food Sources for Kids
Motherhood comes with a lot of responsibilities as well as challenges that revolve around child’s nutrition, hygiene and sleep. These three factors are majorly responsible for the child’s growth especially for those falling under the age bracket of 8-14 years.
Every parent is advised by family, friends and doctors that their child should be having a ‘balanced and nutritious diet for stronger immune’. But, the question arises that what does a nutritious diet involve? To develop a stronger immune, here are some vital nutrient food sources for kids that every parent should know.
- Green Leafy Vegetables
Rich in Vitamins, calcium and Iron, Green leafy vegetables are an important source of nutrient for kids. Iron builds healthy blood cells (RBC’s) that carries oxygen to the body since the deficiency of Iron can lead to weakness and anaemia. Also, deficiency of vitamins affects the eyesight. Therefore, ensure that you include green leafy vegetables such as Spinach, drumsticks, mint, coriander, cereals, beans, whole grains, nuts, etc in your kid’s meal.
Fruits are rich in Vitamin C that helps boost immunity and can help the child fight off the common cold. Vitamin C strengthens the walls of blood vessels, holds the cells together and helps in healing the wounds. Therefore, encourage your child to have fresh fruits such as oranges, papaya, apple, strawberries, kiwi, mango, etc and avoid having canned ones.
- Bread and Potatoes
For kids, carbohydrates are an important source of instant energy and also helps the body to use fat and protein for building and repairing tissues. You can consider carbs such as bread, rice, and potatoes.
Legumes are family of vegetables or plants having a shell with seeds inside sometimes referred to as pulses. Legumes provide plant tissue that is high in protein and is a great source of vitamins, iron, potassium, magnesium, zinc, and fibre. For kids, Legumes are an effective source of providing energy, improving immunity and growth. Therefore include peas, beans, peanuts, and lentils in your kids daily diet as they also serve as best nutrients for skin & hair growth.
- Milk & Dairy Products
We all know that calcium is essential in building strong bones & teeth and thus, every parent should make sure that their kid includes a calcium source in their diet every day at least till the age of 18. Having a good intake of calcium also decreases the chances of getting osteoporosis later in life. In addition to this, calcium is also important for blood clotting & for nerve, muscle, and heart function. Therefore, include dairy products such as milk, cheese, yoghurt, lassi and paneer.
Note: Limit the intake of trans fat & added sugars and make your kid have naturally sweetened food and healthy fats.
Now that you know the best nutrient food sources for kids, make sure you start including them in your child’s daily diet at the earliest.