Top five most important nutrients for your kids

Top five most important nutrients for your kids

The coronavirus pandemic has raised concerns about several new strains of viruses that will be more lethal in the future. This news comes from the extensive research conducted by Chinese experts like Shi Zengli, who warned about the novel strain sixteen years before the outbreak! The virus was hence quickly identified and measures were taken to control its spread. Thus, we must take this swift action and prepare our children for future, inevitable outbreaks. And what better way can there be than boosting their immune system through proper nutrition. Here are the five most important foods that you must make your child habitual of eating:

Macronutrients: for Growth and Development 

A large proportion of your kid’s meals should include a balanced amount of proteins, carbohydrates, and fats for the healthy function of all systems of the body. Proteins are important for muscle building and repair, cell growth, the function of enzymes and the regulatory processes of the body. Rich sources include poultry, beans, soy products, eggs, meat, fish and dairy products. 

Carbohydrates are essential for instant energy – they help your child remain active and alert throughout the day but picking carbs with a lower or medium glycemic index is preferred. Thus your kids can occasionally feed on sugary foods or mac and cheese. Healthier alternatives include grainy bread, rice, pasta, cereals, crackers, and potatoes. These foods have carbs in the form of starch which is one of the essential building blocks of the body. 

Fats are crucial for better brain function – especially the polyunsaturated, long-chain omega-three fatty acids. These are found in meat, seafood, nuts, and vegetable oils. Make sure you are giving your child high-density lipoproteins for a healthier cardiovascular system – for atherosclerotic plaques have been found in young adolescents due to extensive fatty food and fast food consumption. 

Vitamins: for healthy Tissues, Skin, Bones, and Teeth 

Here is where fruits and vegetables come into play. Have your child test their palate in a fun and experimental way by trying out new leafy greens every day – these are rich in vitamin K and C. thus, preventing bleeding disorders, scurvy, and infections – while promoting stronger muscles, glowing skin and healthier tissues. Vitamin C is also found in citrus fruits. Just like Vitamin A which is found in colored fruits and vegetables promoting color vision. Vitamin B supply is covered in your protein intake while Vitamin E is discussed under brain foods. Vitamin D found in dairy products, fish oils, and sunlight, these are essential for strengthening and developing bones and teeth.  

Minerals: Calcium, Iron and Zinc

As you grow, your body decreases its absorptive capacity – just like your height stops increasing at a certain age. Thus, giving your child an optimal amount of mineral in their growing age is crucial for a prolonged healthier body. Jacob is a nutrition expert who writes for Herba Choices and he shares this tip … “The process of reverse aging begins, make sure you provide your children with calcium-rich foods like dairy products, zinc-rich foods like oysters, beef and yogurt and iron-rich foods like pulses, green vegetables, tuna, and beef. Iron is significantly important for young girls – since they will inevitably lose more during their menstrual cycles as they grow up but since the body only has limited stores, it is necessary to meet its daily recommended amount.

Fiber: for Proper Gut Function

Do not miss out on fiber by feeding your kid adequate amounts of celery, salads, apples, and oranges. If your kid can digest their food better, they will be able to take in the proper amount of food during meal times. Thus, this component of a balanced diet is equally important but is often overlooked. Fibers not only help in defecation but also increase gut motility and peristalsis improving proper nutrient absorption. 

Brain Foods

These anti-inflammatory foods help clear mental fog, sharpen focus and keep your kids energetic. One of the greatest sources of brain foods includes vitamin-rich foods like almonds, peanuts, sunflower seeds, and hazelnuts. Its antioxidant properties regulate bodily functions more effectively – preventing infections and diseases. Boost your child’s memory through brain foods like broccoli, turmeric, dark chocolate, flaxseeds, fatty fish and leafy greens. During your child’s formative years, they must consume food that promotes better brain health. 

In conclusion, it is perfectly fine to allow your child to indulge in occasional sweet treats and high-fat foods. But be mindful of addictive patterns, sugar rush, and irritability associated with it.