FIVE FOOD'S FOR GROWING CHILDREN

It is undebatable  that human being require healthy food to thrive and live a healthy life. Like every other adult human being children also require nutritious diet  to grow  naturally to their fullest , rather we should say their need for balanced nutritios diet is way more important than normal human being  as they are in growth phase. Ignoring the importance of balanced diet for your children can land you in trouble and your child may find it difficult to grow to its full potential be it physically or mentally.

In this article we are going to discuss about the essential nutritional component that should be  included in children's diet.

1. PROTEINS
Considering that childrens are in growth stage it is very important that we carefully maintain the perfect balance of proteins in their food.
Proteins are very essential for growth of muscles in body , Proteins even play important role in repairing muscle injuries.

Sources of proteins :-

- 1 cup of milk has 8 grams of proteins,
- 1 cup of dry winds can provide your child 16 grams of proteins.
- soya milk
- eggs
- cheese
- peanut butter
- beans, tofu, lentils, and other legumes
- grains including bread and pasta
- protein fortified food

2. CALCIUM
Calcium is also  important for developing child as it is very essential for strong bones and healthy teeth. Calcium is very important for healthy heart and muscles. Since calcium is touching very vital parts of human body , it becomes all the more necessary that children food is stuffed with calcium rich components.

Here are the some good sources of calcium :-

Milk , cheese , curd , spinach , broccoli , tofu etc.

3. FIBER
Fibre is very good for healthy gastrointestinal tract. Fibre rich diet along with proper hydration can prevent the the most commonly found complaints of constipation in children.
If stomach children is a perfect health then he will not face problems like loss of appetite and in digestion which can hamper with the nutritional absorption pattern in body.

Here are the top rich sources of fibres :-

Oatmeal, Apples , Popcorn , Carrots , Bananas
, Whole grain bread, Raspberries, Strawberries
Sweet potatoes etc.

4. IRON
Iron is responsible for the formation of RBC which in turn help in perfect oxygenation of body.
Not having enough RBC can lead to anaemia and other health problems which can negatively impact the normal growth cycle of children.

Food which are rich in iron :-

Shellfish , spinach , liver and other organ meats , legumes , red meat , pumpkin seeds  , broccoli , tofu , dark chocolate etc

5. Vitamin D
Apart from its role in development of strong bones and healthy teeth it is also very important for immunity and normal and proper functioning of nervous system. Sun is the most natural and freely available source of getting the vitamin , but for the benefits of reader we are going to to tell you about food which are rich source of vitamin D.

Foods which are rich in vitamin D :-

Egg,  fish, meet,  grains, milk, cheese, yoghurt,
Soybean white beans.

Knowing about the various important components of food and including them in your children's diet can pay rich dividend in later life in the form of healthy robust children who has grown to its fullest capacity.