6 nutrients for children that many mothers often miss

Parents often spend a lot of time and effort to choose and calculate nutritious foods for their children, especially foods that help children develop body and brain. What nutrition is important for children? Children have to eat how much is enough for the normal development of the body? Below is a list of the most essential nutrients for your baby.

The protein

Proteins build muscles and other tissues in the body, and they also help boost the immune system. The child's needs vary with age. For children 2-8 years old, they need 80 g –150 g per day. When your baby reaches the age from 10 to 14, to meet the developmental needs of the baby's body, parents should provide about 150 g –230 g of protein per day. Protein intake is commonly found in food sources such as fish, chicken, lean meats, nuts, eggs, milk, yogurt, cheese, pea butter and soybeans.

Iron

Iron is the primary source of red blood cells for the transportation of oxygen. This nutrient helps children develop normally and limits the risk of anemia in children. Iron plays an important role for the development of the body. For babies 4-8 years old, parents need to provide 10 mg of iron a day, for older children it is 8 mg per day. Iron is abundant in dietary sources such as red meats, beans, green vegetables, tuna, eggs and dried beans.

Vitamin D

Vitamin D is a nutrient that helps children build strong bones. Parents should provide a full 600 units / day for children of all ages! Vitamin D is a fairly rare source of nutrients in food, but you can get vitamin D with dairy products, cereals or multivitamin supplements. One of the traditional ways that it works is that you can give your child a vitamin D in the early morning sunbathing. However too long sun exposure or sunbathing between 11am and 3pm will cause the skin to sunburn and possibly leading to skin cancer.

Calcium

This nutrient, like vitamin D, helps build strong bones and helps store nutrients for many years. The amount of calcium children 4-8 years old need in each day is 1000 mg and 1300 mg per day for babies 9-13 years old.

Daily dietary sources of calcium such as milk, fortified soy milk and whole grains. 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

The 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 .

The child's need for fat (unsaturated fat) should account for 30% of the child's food intake. Fat is found in foods such as 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

Vitamin C is an essential nutrient for building a healthy immune system and brain development, enhancing wound healing and helping the body absorb minerals. You should get 25 mg per day for 4-8 year olds and 45 mg per day for 9-13 year olds. Food sources of vitamin C are fresh fruits and vegetables like oranges, strawberries, cabbage, kiwis, cabbage, peppers and juices.

The choice of food is also a challenge as your child's preferences change with different ages. There are babies who will love to eat fresh fruits, vegetables and beans, others will love to eat cheese and hot dogs. Parents should know how to practice the habit of eating adequate nutrients for the baby.