Parents, often wonder if their children are taking all the essential vitamins and nutrients they need for growth and be healthy and active. Taking a balanced diet is crucial to keeping the disease away, staying focused and having the energy needed to be, well, normal children.
These 11 nutrients are essential for every Child:
1. Vitamin C
We already know that vitamin C protects their sneezing corpse and nose that goes away. Of course, it fights the germs as a professional, but also fights infections in general and makes the process of healing from childhood illnesses faster. So, to be safe, give your child more than a glass of orange juice a day. Make sure your diet is rich in fruits and vegetables, such as strawberries, tomatoes, red spicy peppers, mangoes and reindeer melons.
2. Milk
Many parents are aware that calcium is responsible for the formation of strong bones and teeth in children. But a calcium-rich diet also has a protective function, as this substance helps to reduce the risk of bone problems during adulthood. That is why a nice glass of preferably Cow milk is an important food in the children’s diet.
3. Vitamin A
Vitamin A helps strengthen your child’s vision with regard to color definition and night vision. A dish full of carrots, melons, and sweet potatoes will also strengthen his immune system.
4. Essential Fatty Acids
Essential fatty acids help regenerate cells, improve brain activity, and allow small and energetic bodies of our children to absorb those essential nutrients found in the food they prepare for them. This means that a diet rich in fatty fish such as tuna and salmon, as well as dried fruits, seeds, avocados and olive oil, will allow your child to take adequate amounts of essential fatty acids.
5. Vitamin E
Vitamin E-rich foods, such as almonds, sunflower and pumpkin seeds, and spinach, reduce the production of free radicals and therefore support healthy metabolism – that is, proper absorption and decomposition of food into substances such as fat and carbohydrate proteins to be transformed into energy.
6. Potassium
Along with sodium, potassium permits the body to maintain adequate blood pressure, proper muscle functioning, and regular heartbeat. Potassium sources are bananas, curly kale, Brussels sprouts, broccoli, and pumpkin.
7. Group B Vitamins
The B group complex includes well-known names such as thiamine, riboflavin, niacin, B6, B12, biotin and folacin. Without them the children will become anemic, that is, their body will not have enough red blood cells to carry oxygen to all body tissues. Fortunately, the B group vitamins are found in many foods such as fish, poultry, green leafy vegetables, dairy products and whole grains.
8. Magnesium
Magnesium is essential for energy production – and also for the proper functioning of the heart. A magnesium-rich diet includes very good whole grain rice, tofu, legumes, almonds, and cereals rich in fiber.
9. Vitamin D
If you want your kids to have strong bones, vitamin D is indispensable. This means that their diet will include eggs, tuna, vitamin D enriched milk and enriched grains of vitamins to allow their bodies to possess the calcium needed to absorb vitamin D through the skin – thanks to the sun’s rays!
10. Zinc
Seafood may not be the favorite food of your children, but if you can appreciate their oysters or shrimp, you will be sure they take enough zinc, important for digestion and healthy metabolism.
