14
February
2014

Important Nutrients for Growing Children

What kids need to grow up healthy and strong

Vitamin C: This helps prevent colds, sneezes and sniffles by helping the body fight these infections. Vitamin C also helps the body to heal minor cuts and scrapes. Children should be drinking 100% orange juice, or eating oranges to obtain this vitamin. Other fruits and veggies also contain Vitamin C such as strawberries, cantaloupe, tomatoes and sweet red peppers.

Vitamin A: This is essential for children’s eyesight, especially for seeing in color and at night. This also gives the immune system a boost to help fight infections. By drinking Vitamin D enriched milk, and eating carrots, cantaloupe, sweet potatoes and other orange fruits and vegetables, children will get the vitamin D they need.

Calcium: Children need this to build strong bones and teeth. If there is a lack of calcium, there is a higher chance of bone diseases later in life. Diary is the best way to add calcium to kid’s diets. Also low-fat milk and yogurt are great.

B Vitamins: Kids need these B vitamins (thiamin, riboflavin, niacin, folate, pantothenic acid, B6, B 12, biotin) to make and use energy. Kids are constantly on the go and playing, so this is essential. Without these B Vitamins, children can develop anemia. Make sure your kids are eating a well balanced diet (including whole grains, fish, chicken, meat, leafy greens, dairy) in order to get an adequate amount of B Vitamins.

Iron: This helps to pump blood throughout the body. It is found in the part of the red blood cells that moves oxygen to the rest of the body. Add lean meat, beans, dark leafy greens and iron-fortified cereals to your children’s diet to ensure they are getting adequate amounts of iron.

Vitamin D: Kids need this vitamin for strong bones and teeth. It also helps absorb calcium to help build strong bones. Kid can get this vitamin through the sun. UV rays that fuel vitamin D can cause skin cancer. Children should be monitored in the sun, and always wear sunscreen. Instead, vitamin D can be received through milk, cereal, tuna or eggs.

Choline: Though not a vitamin, this is still a very important nutrient. Cells in the body need this for their shape, and the nervous system needs it to speed message throughout the body. Kid’s can get this nutrient from eggs, fish, beef, chicken and broccoli.

Magnesium: One of the building blocks of the body’s cells, it is important in making energy. Children that are getting enough magnesium will also have a strong pumping heart throughout adulthood. Bran cereal, brown rice, tofu, bean and almonds can provide magnesium to a child’s diet.

Potassium: Every cell and organ in the body needs potassium to ensure they are working properly. It is also important for blood pressure, keeping a healthy pumping heart, and keeping the muscles working while kids are playing and running around. Bananas have a lot of potassium, as well as sweet potatoes, white beans, skim milk and low-fat yogurt.

Zinc: This may help kids stop colds by boosting their immune system to help fight off viruses and also diseases caused by germs. Our bodies also need zinc to grow and develop properly. Foods that have zinc include chicken, beans and fortified cereals.

Fortified foods: To ensure that your child is getting all the nutrients he or she needs, it is important to make sure they have a well-balanced diet and are eating a variety of foods. Fortified milk, orange juice, breads, and cereals can help balance out the nutrition needed. A daily vitamin supplement or mineral supplement might also be necessary if your child is a picky eater.

Categories: Food and Health

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Nutrition Facts

14
February
2014

Important Nutrients for Growing Children

What kids need to grow up healthy and strong

Vitamin C: This helps prevent colds, sneezes and sniffles by helping the body fight these infections. Vitamin C also helps the body to heal minor cuts and scrapes. Children should be drinking 100% orange juice, or eating oranges to obtain this vitamin. Other fruits and veggies also contain Vitamin C such as strawberries, cantaloupe, tomatoes and sweet red peppers.

Vitamin A: This is essential for children’s eyesight, especially for seeing in color and at night. This also gives the immune system a boost to help fight infections. By drinking Vitamin D enriched milk, and eating carrots, cantaloupe, sweet potatoes and other orange fruits and vegetables, children will get the vitamin D they need.

Calcium: Children need this to build strong bones and teeth. If there is a lack of calcium, there is a higher chance of bone diseases later in life. Diary is the best way to add calcium to kid’s diets. Also low-fat milk and yogurt are great.

B Vitamins: Kids need these B vitamins (thiamin, riboflavin, niacin, folate, pantothenic acid, B6, B 12, biotin) to make and use energy. Kids are constantly on the go and playing, so this is essential. Without these B Vitamins, children can develop anemia. Make sure your kids are eating a well balanced diet (including whole grains, fish, chicken, meat, leafy greens, dairy) in order to get an adequate amount of B Vitamins.

Iron: This helps to pump blood throughout the body. It is found in the part of the red blood cells that moves oxygen to the rest of the body. Add lean meat, beans, dark leafy greens and iron-fortified cereals to your children’s diet to ensure they are getting adequate amounts of iron.

Vitamin D: Kids need this vitamin for strong bones and teeth. It also helps absorb calcium to help build strong bones. Kid can get this vitamin through the sun. UV rays that fuel vitamin D can cause skin cancer. Children should be monitored in the sun, and always wear sunscreen. Instead, vitamin D can be received through milk, cereal, tuna or eggs.

Choline: Though not a vitamin, this is still a very important nutrient. Cells in the body need this for their shape, and the nervous system needs it to speed message throughout the body. Kid’s can get this nutrient from eggs, fish, beef, chicken and broccoli.

Magnesium: One of the building blocks of the body’s cells, it is important in making energy. Children that are getting enough magnesium will also have a strong pumping heart throughout adulthood. Bran cereal, brown rice, tofu, bean and almonds can provide magnesium to a child’s diet.

Potassium: Every cell and organ in the body needs potassium to ensure they are working properly. It is also important for blood pressure, keeping a healthy pumping heart, and keeping the muscles working while kids are playing and running around. Bananas have a lot of potassium, as well as sweet potatoes, white beans, skim milk and low-fat yogurt.

Zinc: This may help kids stop colds by boosting their immune system to help fight off viruses and also diseases caused by germs. Our bodies also need zinc to grow and develop properly. Foods that have zinc include chicken, beans and fortified cereals.

Fortified foods: To ensure that your child is getting all the nutrients he or she needs, it is important to make sure they have a well-balanced diet and are eating a variety of foods. Fortified milk, orange juice, breads, and cereals can help balance out the nutrition needed. A daily vitamin supplement or mineral supplement might also be necessary if your child is a picky eater.

Categories: Food and Health

0.0/5 rating (0 votes)

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