Raising a child in to adulthood is always interesting and every parent enjoys seeing their children develop from one stage to another. However, there are a lot of challenges that come with this responsibility. Food plays a very important role in the development of children and every parent needs to pay keen attention to the child’s diet. Most kids have more than enough to eat but sadly, most of the things they eat are nutritiously unhealthy. This list gives you the nutrients your child requires.
Calcium
A good population of children between 4 to 8 years get a little calcium in diet. This is majorly attributed to what they are fed with. Calcium is very important in adequate bone development which exponentially takes place during childhood and adolescence. Its deficiency predisposes people to osteoporosis later in life. This shows how important it is to ensure that your child’s diet is rich in calcium. The common sources are cheese, yoghurt, milk, waffles, juice, fortified foods and cereals.
Vitamin E
Vitamin E plays a big role in protecting the body’s cells from damage. It is also a powerful antioxidant that should not miss in a child’s dies. It helps in boosting the immunity, improving the eye’s health and reduces the risk of cancer. The common sources of Vitamin E are green leafy vegetables, almonds, avocado, tomato sauce, peanut, vegetable oils and sunflower seeds.
Fibre
It is not a digestible but fibre still remains to be an import part of a child’s diet. Its consumption in childhood helps in protecting an individual from chronic diseases later in life. Daily recommendations for kids should be between 19 to 25 grams daily. The greatest amount should be derived from the morning breakfast cereals. It is advisable to have at least one fibre diet at every meal. The best sources include beans, lentils, popcorn, green peas, oatmeal, whole grain and pasta.
Potassium
A lot of children across the globe get less than 60 percent of the recommendation of potassium in their diet. Potassium is important in regulating the balance of fluids in the body and maintaining an optimal blood pressure. Without it in the body, you predispose a child to heart conditions. As a child grows, the daily requirements of potassium also increases. It is also important to monitor the potassium levels in active children since it is lost in sweat. Milk contains a relatively good amount of potassium. Besides milk you can also acquire potassium from sweet potatoes, cherry tomatoes, spinach and watermelon.
Iron
Recent researches have demonstrated that 20 percent of kids between ages 1 to 3 don’t get enough iron. Overweight children who take high calorie diet are the ones commonly affected by iron deficiency. Iron is an important component in brain development and it also helps the red blood cells in oxygen transport. The common sources of iron are beef, chicken, shrimp, whole bread, soy nuts and fortified hot and cold cereals.