Boost Your Child’s Health with These Top 10 Healthy Foods For Your Growing Child!
Want your infant to develop physically and mentally well? We consulted a health expert regarding the healthiest foods your children should be consuming now.
Top 10 Healthy Foods For Your Growing Child
During their formative years, protein-, calcium-, iron-, and vitamin-rich diets are essential to their growth and development. Without them, children may be stunted and, in severe cases, their mental and motor skills may be affected.
These nutrients are present in the main dietary categories, including grains, fruits, vegetables, dairy products, and protein-containing foods. There is an abundance of options, but here are dietitians’ 10 best picks:
1. Dairy Products and Milk
Milk is an important element of most children’s diets because it is high in protein and calcium, both of which are necessary for muscular development and maintaining strong bones and teeth. Milk is also fortified with Vitamin D, which is a crucial ingredient for a child’s physical growth.
2. Yogurt and Cheese
If your child does not enjoy drinking milk, dairy products such as cheese and yogurt are excellent substitutes for the important elements present in milk. Yogurt also has the added benefit of giving probiotics, which are beneficial intestinal bacteria that aid with gut health. Although cheese has the same nutritional value as milk, it also includes salt and saturated fat, therefore eating too much cheese is not recommended.
Eggs are a fantastic source of protein for children, providing important amino acids (the fundamental units of protein) that the body cannot produce.
They also include a variety of vitamins and minerals, including vitamin A, which is necessary for healthy vision, choline, which is necessary for brain function and heart health, and selenium, which has anti-oxidant characteristics and aids in thyroid function.
4. Dark Green Leafy Vegetables
Kale, spinach, bak choy, broccoli, and cabbage are examples of dark green leafy vegetables. They are high in dietary fibre, folic acid, Vitamin C, potassium, magnesium, and lutein, all of which are beneficial to the health. Lutein, in particular, has been shown to protect the eyes.
Green vegetables also include carotenoids, flavonoids, and other strong antioxidants with cancer-fighting qualities. Finally, studies have connected higher consumption of these veggies to a lower risk of cardiovascular disease.
Blueberries are one of the greatest sources of antioxidants in the fruit world, and as a result, they aid in the prevention of cancer and heart disease. They also include Vitamin C, which aids in wound healing and infection prevention, as well as Vitamin K, which is required for blood clotting.
Finally, animal studies have discovered encouraging results associating blueberry consumption to increased brain function, mostly in the form of improved memory and motor performance.
Tomatoes contain a variety of essential vitamins and minerals, including Vitamins A, B, C, and K, folate, potassium, magnesium, phosphorus, and copper. The antioxidant lycopene is one of the most extensively researched tomato nutrients.
Studies suggest that lycopene may aid in the prevention of certain malignancies and degenerative eye diseases, as well as increase the skin’s resistance to UV radiation. Cooking tomatoes is a helpful tip because the heating process releases more lycopene from tomato cells.
7. Whole Grains
Fiber is abundant in whole grains, but it is frequently deficient in processed diets. Fibre-rich diets have been demonstrated to lower the risk of diabetes, constipation, heart disease, and unhealthful weight gain.
They also include a ton of essential minerals and vitamin B. Last but not least, whole grains digest slowly and offer a consistent source of useable energy that gives youngsters the energy they require throughout the day.
8. Seeds and Nuts
Excellent sources of proteins, vitamins, and minerals include nuts and seeds. For instance, almonds include 6 grams of protein per 1-ounce meal and are a fantastic source of copper, magnesium, and phosphorus.
Seven eighty percent of the daily required amount of selenium is found in one ounce of Brazil nuts. Additionally, 2 tablespoons of sunflower seeds include more than 30% of the recommended daily amounts of manganese, phosphorus, selenium, and vitamin E.
Everyone agrees that fish is one of the healthiest foods for children. It is high in protein, which the body need to produce strong, healthy muscles.
It contains numerous necessary vitamins and minerals, including selenium, which is a significant anti-oxidant, iodine, which is required for a healthy metabolism, and zinc, which aids in immune system function. Oily fish including salmon, trout, mackerel, herring, and sardine are high in omega-3 fats.
A small amount of cocoa powder in your child’s snack can provide several health advantages. Flavonoids, which are abundant in cocoa, are thought to protect against heart disease and cancer, enhance blood pressure and glucose metabolism, and even protect the skin from sun damage.
Use cocoa that is at least 70% pure cocoa and avoid cocoa that has been alkalized, as this destroys the majority of the flavonoids. You may offer it to your child as hot chocolate, sprinkle it on pancakes or waffles, or melt it down as a dip for fruits.