6 most important nutrients for children

Parents often spend a lot of time and effort to choose nutritious foods for their children, especially foods that help develop body and brain. Choosing food is also a challenge when you have many children of different ages and preferences. There will be children who love to eat fresh fruits, vegetables and beans, and some children just "good" to eat cheese and sausage.

But don't worry, no matter if your child has anorexia, a gourmet food or someone who can eat almost anything, as long as your child's intake of nutrients is balanced and adequate, it will help your child develop brain , Healthy body. Therefore, for children between the ages of 4 and 13 (the age is important for development) parents need to pay special attention to build their children's eating habits scientifically.

So what nutrition is important for children? How much should children eat and why? Below is a list of essential nutrients for your baby.

The protein

Proteins build muscles and other tissues in the body, and they also help boost the immune system.

Child's needs : 80 - 150 g per day for 2 - 8 years old and 150 - 230 g per day for 10-14 years old.

Food sources : Fish, chicken, lean meat, nuts, eggs, milk, yogurt, cheese, pea butter and soybeans.

Iron

This is a source of raw materials that help make red blood cells to transport oxygen and help children grow. Without this nutrient, your child will become anemic.

Child Needs : 10 mg a day for babies 4-8 years old, for older children 8 mg a day.

Food sources : Red meat, beans, green vegetables, tuna, eggs, dried beans.

Vitamin D

This nutrient helps children build strong bones.

Children's Needs : 600 units / day for children of all ages.

Food sources : Vitamin D is a fairly rare source of nutrients in food, but you can get vitamin D with dairy products, cereals or multivitamin supplements. You can let your child sunbathe early in the morning to supplement vitamin D. However, going out in the sun for too long or sunbathing from 11 to 3 o'clock in the morning will burn the skin and can lead to skin cancer.

Calcium

This nutrient, like vitamin D, helps build strong bones and helps store nutrients for many years.

Child Needs : 1000 mg per day for 4-8 year olds and 1300 mg per day for 9-13 year olds.

Food sources : everyday foods like milk, fortified soy milk and cereals. You should give your child 2 cups of milk a day, avoiding carbonated drinks, which contain phosphoric acid, making it harder for him to absorb calcium.

Fat

Too much fat has a negative effect on the body, but good fats will help with brain and nerve development, especially for babies and children. Fat helps the metabolic system to function properly, helps with blood clotting and helps the body absorb other vitamins.

Your child's needs : you should choose unsaturated fats, which account for 30% of the child's food intake.

Food sources : breast milk, vegetable oils such as olive oil, soybean oil or corn oil, or protein like fish or chicken. The fatty acids in salmon, flaxseeds and walnuts are also good for your child's health.

Vitamin C

This is an essential nutrient for building a healthy immune system and brain development, enhancing wound healing and helping the body absorb minerals.

Child Needs : 25 mg per day for 4-8 years old and 45 mg per day for 9-13 year olds

Food sources : fresh fruits and vegetables such as oranges, strawberries, cabbage, kiwis, cabbage and juices.

These six food sources need to be supplemented every day for brain and body development. Mom, please pay attention to supplement in your daily menu.

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