A balanced diet is essential for human development at all stages of life. Mainly in childhood, as parents we must pay special attention to the nutrients that our children receive. Girl eating via shutterstock Girl eating via shutterstock Food must provide children with the energy and elements necessary so that they can reach their maximum potential for growth and development. The Kellogg Institute of Nutrition and Health shares with us the main nutrients that children need for optimal development: Carbohydrates Essential for the body, since they are the main source of energy for our body. They are found in rice, pasta for soup, cookies, breakfast cereal, bars, bread, tortillas, bolillos, etc. Minerals They are essential nutrients in the diet since they play an important role in various processes of the body, for example, they are involved in growth and maintenance of health, among other important functions. Some of the most important minerals in your children's diet are Iron: essential mineral for the body, as it transports oxygen in the blood, taking it to all the cells of the body. Main sources: liver, green vegetables, walnuts, lentils, fortified cereals. Calcium: is essential for maintaining health. At this stage it is necessary for the proper growth of bones and teeth. Main sources: dairy products (milk, cheese, yogurt, etc.), tortillas, almonds, salmon, sardines, fortified cereals. Zinc: its presence is essential in the body, its deficiency can cause delayed growth, lack of appetite, poor healing and weaken the immune system.
Main sources: beef, sesame, chicken, fortified Phone Number List cereals, amaranth, soy, beans, etc. Vitamins Essential for life, our body requires small amounts that can be covered with a varied and adequate diet. They help the body obtain the nutritional benefits of food. Some vitamins that you should include in your children's diet are: Vitamin A: is essential for vision and also helps strengthen our immune system, which protects us against infections. Main sources: orange and yellow fruits and vegetables, carrot, broccoli, apple, peach, mango, papaya, fortified cereals, liver, egg, cheese, etc. Vitamin B1: helps keep our heart and nervous system healthy, in addition to promoting proper growth and development. Main sources: beef, ham, nuts, orange, raisins, legumes, fortified cereals. Vitamin B6: it is important for the proper use of proteins. It participates in the formation of red blood cells and the correct functioning of the nervous system. Main sources: meats, whole grains, eggs, avocado, banana, chicken, beef liver, ham, lentils, shrimp, tuna, fortified cereals, etc. Vitamin B12: it is essential for the formation of red blood cells; tissue growth and regeneration. It helps to take advantage of other nutrients such as fats, carbohydrates and in the formation of proteins. Main sources: liver, meat, dairy products, fortified cereals, milk and its derivatives, eggs, etc.
Vitamin C: among its functions we can mention: promotes the absorption of iron; contributes to the good condition of bones, teeth and blood vessels; participates in the formation of collagen (protein that helps maintain body structure); strengthens the immune system, etc. Main sources: citrus fruits, broccoli, cauliflower, fortified cereals, etc. Vitamin D: adequate intake of this vitamin is important since, together with calcium, it strengthens bones and teeth. It helps muscles and nerves function properly, which is why it is essential at this stage of growth and development. Sunbathing daily for 10 to 15 minutes allows our body to produce the necessary amount of this vitamin. Main sources: milk and its derivatives, some types of fish such as salmon and tuna. Keep in mind that the best way to ensure that your children and your family consume the nutrients they need to stay healthy is to include in the main meals of the day, foods from all groups on the plate of good eating, in adequate quantities for each member. of the family and that their diet is varied. During childhood, our children will learn the eating habits that they will follow for the rest of their lives, so it is extremely important to teach them healthy lifestyles by example.