February 27, 2021

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Nutrition for Kids

3 min read
Healthy and balanced nutrition for kids’ health is essential during their body development and muscle growth stage. Nutrients are the complex chemical components which our body extracts from food. Nutrients function in body is pretty similar like building blocks same like that nutrients are used to build up a healthy human body.

Healthy and balanced nutrition for kids’ health is essential during their body development and muscle growth stage. Nutrients are the complex chemical components which our body extracts from food. Nutrients function in body is pretty similar like building blocks same like that nutrients are used to build up a healthy human body.

Different Nutrients play a part in different processes in the whole complex organism development, such as proteins contribute in our body muscles growth, carbohydrates provide the energy, some nutrients are simply required for proper processing of proteins and so on.

A building without strong base fells down if the base will be strong the building will stand strong. In same way a balanced and healthy nutrition for kids is essential. But human body is not like a building, it’s having more complex processes that are constantly taking place inside the human body. Kids are more active physically than adults, as they are going through the developing stage also that’s why they need more energy and nutrition than adults.

5 Basic Nutrients for Kids

There are 5 basic nutrients which play vital role in kid’s health:

  1. Calcium
  2. Protein
  3. Fiber
  4. Fatty acids (Omega-3)
  5. Vitamins and minerals

1 – Calcium

Calcium is essential for bone development in kids. There can be different bone complications because lack of calcium, which can lead to osteoporosis. Osteoporosis is raising problem of modern days because of which bones lose density and become thin, fragile and prone to fracture.

Milk is best source of calcium and other dairy products like cheese and yogurt. In non-dairy products you can gain calcium from spinach and beans. While buying food products read their labels and compare the nutrients written on those, including cereal and juices, are now calcium enriched.

2 – Protein

Protein in body builds the muscles and also a source of energy. There are two types of protein:

  • Complete Protein (it contains all the essential amino acids)
  • Incomplete Proteins

Complete Protein Sources

  • Meat
  • Eggs
  • Milk
  • Poultry
  • Fish

Incomplete Proteins Sources

  • Nuts
  • Almonds
  • Walnuts
  • Soy Beans
  • Whole grains

3 – Fiber

Fiber helps the movement of food through digestive system. Fiber rich food is having low calories and it’s also a good tool in preventing overeating.  Fiber reduces the LDL cholesterol (bad cholesterol), prevents diabetes and heart disease.

Fiber Rich Foods

  • Apples
  • Bananas
  • Oranges
  • Prunes
  • Green Peas
  • Whole grain breads
  • Cereals

4 – Fatty Acids (Omega-3)

Fatty acids or omega 3 is so much beneficial for heart and hypertension. Latest studies show that fatty acids are essential to the children’s brain development. Fish oils supplements are linked to improvement in children’s concentration, sharpening the memory, lowering anxiety and stabilizing mood swings.

Sources of Fatty Acids (Omega-3)

  • Fish
  • Flax seeds
  • Spinach
  • Nuts

5 – Vitamins and Minerals

Vitamins and minerals, such as A, B12, C, iron, magnesium, and zinc play vital role in kids body development and day to day performance.

Vitamin C is essential for kid’s immune system. Vitamin C protect the human body from damaging free radicals and also crucial for brain function.

Magnesium is important for healthy nerves and muscles. Different types of fruits, vegetables, nuts, meat and fish contains minerals and vitamins. When the kids will eat variety of healthy food, then most probably they will receive most of essential vitamins and minerals.

It’s hard to assure that children will eat sufficient healthy diet which their body need. In such cases multivitamin supplements can cover the gap and guarantee daily value of vitamins and minerals in kid’s diet.

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