Important Nutrients Your Child's Diet Should Contain

Kids Nutrition are vitally essential. Here is a list of some that you must not miss.

- Calcium. An essential nutrient that helps making the bones and teeth stronger. It also helps in releasing hormones that are essential for daily functioning. Daily intake of low-fat standardized milk, cheese, and yogurt will ensure that your child gets enough amounts of calcium. Broccoli and Chinese cabbage contain calcium too.

- Vitamin D. This helps the body absorb all the calcium it gets. Insufficient vitamin D can make the bones brittle and thin and also cause rickets in children. While exposure to sunlight makes the body produce vitamin D naturally, this nutrient is also present in fish such as mackerel, tuna, and salmon. Egg yolks and cheese are other rich sources of this vitamin. Milk and orange juice fortified with vitamin D also helps.

- Iron. This is very important for transporting oxygen to the cells and also in regulating cell growth. Insufficient amount of iron stores results in decreased immunity and fatigue, while excess iron can lead to toxicity. Therefore, it is essential to check with your doctor before starting any form of iron supplement. Ideally, iron included in everyday diet should be sufficient in keeping adequate iron stores. Natural iron is found in lentils, soybeans, beans, spinach, tofu, raisins, and whole wheat bread. Chicken, lean meat, and tuna are also rich in iron.

- Vitamin A. While it improves immunity and helps fight diseases, vitamin A is also good for improving eyesight. It plays an important role in bone growth and cell division. Vitamin A is naturally found in colorful fruits and vegetables. Carrots, spinach, cantaloupe, papaya, peas, tomato juice, apricots, and sweet potatoes are great sources of iron. Milk, cheese, and beef liver also contain this essential nutrient.

- Vitamin B. This aids in red blood cell production and also in transportation of oxygen throughout the body. Vitamin B is available in leafy greens, milk, fish, whole grains, chicken, and meat.

- Vitamin C. This nutrient fortifies the body's immune system and helps fight diseases. Vitamin C also helps in wound healing. Citrus fruits such as oranges and grapefruits, strawberries, tomatoes, cantaloupe, and broccoli are good sources of this vitamin C.

- Magnesium. This helps in producing energy and increasing metabolism. It is also important for normal muscle and nerve function and makes the immune system stronger. Green vegetables like spinach, beans, peas, almonds, cashews, potato, peanut butter, avocado, whole milk, and wheat bread are rich sources of magnesium.

- Zinc. A nutrient essential for fighting off bacteria and virus. While it makes the immune system stronger, it also helps in the production of proteins and genetic material in the cells. Infants, children, and pregnant women need zinc the most. Red meat, poultry, beans, dairy products, whole grains, and nuts contain zinc.

- Potassium. This is important for good heart function. It is also aids in proper function of all cells and tissues in the body. A banana a day is enough for maintaining a good potassium level. This nutrient is also found in citrus juices, tomatoes, avocado, lima beans, potatoes, salmon, chicken, and meat.

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