Children lighten up our lives and surroundings with high levels of energy and don’t leave any chance to put smiles on our faces. Who doesn’t want to get overwhelmed with such infectious vibes! Right nutrients for kids in balanced amounts play an important role in building their vitality. That is why we all have noticed moms running after their kids with glasses of milk or hiding green leafy vegetables inside their sandwich and burger.
Parents are always in the never-ending quest of right nourishment for their little ones. But if your child is not as active as others are or falls ill frequently, it may be possible that these essential nutrients for kids are missing from their diet.
So when is Children’s Day 2022? National Children’s Day every year is celebrated on November 14 in India. The day marks the birth anniversary of Pandit Jawaharlal Nehru, the first Indian Prime Minister. The day is celebrated by hosting educational as well as motivational events and programmes for children.
Ensuring Healthy Nutrients or Kids This Children’s Day
On this Children’s Day, take a vow to incorporate all these nutrients into their healthy diets if you have not started yet.
- Protein
Protein is an essential nutrient in the human body that is responsible for making tissues and muscles. It also aids in recovery and repair of tissues. The protein rich food sources also provide other essential nutrients such as iron, zinc, B vitamins, vitamin D, calcium and selenium. It is made from different amino acids that play a wide range of roles in the body such as hormone synthesis. For children’s growth and development, it should not be missed from their diet. To fill the gap of protein, incorporate these meals mentioned below:
- Milk with flavoured protein supplement for kids
- Egg whites, chicken
- Fish, crabs, sea foods
- Nuts and seeds
- Calcium
Strong bones and muscles keep the children safe from frequent injuries. However, the risk of them getting injured or in worst scenarios, fractured, is quite high as they are restless and quite active. As parents, you can’t always keep an eye on them but can ensure they are taking calcium in the right amount to support bone and muscle health. Also a good amount of calcium for kids is important for their ceaseless overall growth. Nutritious food items that offer the required amounts of calcium for kids can be:
- Milk, cheese, yoghurt, and other dairy products
- Orange juice with calcium boost
- Fish bones, animal bones
- Almond, walnuts, and others
- Chia seeds, pumpkin seeds, and flax seeds
- Chickpeas, green peas, and various beans
- Iron
One of the most important nutrients for kids that is required for growth and development is iron. It is quite useful in making haemoglobin which is a kind of protein in red blood cells. It carries oxygen from lungs to different parts of the body. Iron deficiency can lead to delayed growth and development. All the moms and dads out there, please ensure these iron-rich, healthy food items are present in your children’s diet:
- Dark Chocolate
- White Beans
- Cooked spinach
- Boiled lentils
- Cashew nuts
- Chickpeas
- Fortified oats
- Fibre
To ensure bowel regularity in children, fibre plays a quite important role. Make sure you are incorporating fibre in the list of essential nutrients for kids. It is a type of carbohydrate that keeps the digestive system well and healthy. Improve your children’s digestive health by including these meals in their diet:
- Whole grains
- Carrots, Radish, and other edible roots
- Nuts like peanuts, chew nuts, and others
- Seeds like pumpkin seeds, sunflower seeds
- Antioxidants
You can’t expect your child to stay in hygienic environments all the time. What you can do is to stay aware of their immunity. For that you need to add antioxidants like vitamin A, vitamin C, and vitamin E in their diet. This will help them get stronger immune systems to fight against the effects of free radical releases, frequent infections, and harmful germs. Make sure kid’s healthy eating plan includes foods like:
- Mango, apple, red pepper, sweet potatoes, spinach
- Grapes, oranges, and other citrus fruits
- Sunflower, wheat germ, safflower, corn, soybean, and other vegetable oils
- Nuts and fortified cereals
- Broccoli, spinach, and other green leafy vegetables
So do not wait for when is Children’s Day. Include these nutrients in your child’s meal starting today.
Conclusion
What your children eat and drink in the early years decides their lifestyle in coming years. Parents need to take care of all these essential nutrients for kids by encouraging them to develop healthy habits. It is seen that the general eating habits take form in the first few years of life. So, it is your duty to encourage children to know nutritions and eat nutritious meals. This Children’s Day, incorporate these habits in your children and sow the seeds for a lifetime of health and wellness.
Frequently Asked Questions
What are the five essential nutrients that kids need?
This Children’s Day, we share a list of nutrients that are essential for optimal growth of a child. These nutrients are:
- Protein
- Calcium
- Fibre
- Iron
- Antioxidants
