What Types Of Foods are Healthy for Kids

by Ib Classes Ib Classes

Nutritious foods are always important for the Kids as these years are critical for brain, growth, development, and what they eat affects concentration and cognitive functions. It is important to eat a variety of foods including vegetables, grain food, fruits, dairy products, chicken, eggs, meat, fish and nuts.

These foods contain all the nutrition needed daily, which includes protein, fats, carbohydrates, sugars, sodium, dietary fibre and vitamins.

Healthy Foods for Kids:

  1. Milk: Milk is the best source of vitamin D, calcium and protein, required for strong bones and teeth and should be a part of every kid’s diet. Kids need calcium to prevent a disease called rickets.

  1. Curd: Curd delivers probiotics, good bacteria that are important for maintaining a healthy gut and stimulate the immune system.

  1. Eggs: One large farm egg has protein and delivers omega-3 fatty acids, vitamin B12, vitamin D and iron which aids in brain development, improves eyesight, repairs tissue, keeps skin healthy, and fight against infections.

  1. Butter fruit: They are high in monounsaturated fats. Fat moves through the digestive tract slowly, so kids are full for a longer time.

  1. Apples: Apples are nutritious and are low in calories. They have vitamin C and fibre which is vital for kid’s good health and development especially during winter for cold and flu. It helps the body to fight against infections. They are juicy, sweet in taste and can get turned into a "kid-friendly food".

  1. Vegetables: Carrots has high vitamin, fibre and antioxidant content. Carrots are favourite for most kids and can be added to any snack or meal, roasted, boiled, juiced, mashed and even served raw. It helps to boost immunity, protect teeth and gums, stimulates healthy skin, hair, nail and boost eye health. 

Broccoli is rich in vitamin C, K, calcium which keeps gums, bones, and blood vessels in good shape. 

Peas are packed with nutrition and offer kids a number of health benefits. They help to maintain eye, brain and bones healthy. 

Beets roots are healthy and high in vitamins and minerals. 

Spinach is rich in iron which is vital to make haemoglobin. Without iron, kids body will stop producing red blood cells (RBCs). Haemoglobin is essential for the blood to carry oxygen and deliver to all the cells.

Tomatoes contain lycopene which is an antioxidant which protects vision and good for the heart. It can be eaten raw, cooked and in the form of juices.

  1. Lentils: Lentils are rich in protein, iron and folate. Folate creates new cells and enhances the internal development of various regions.

  1. Meat and poultry: Chicken is a nutritious and good filling option for kids. Kids also need red meat which is rich in iron content, helps to make haemoglobin.

List of Vitamins

  1. Fat-Soluble Vitamins:

  1. Vitamin A: It promotes the growth of the cells and tissues of the body, improves eyesight, and fight against infections.

  1. Vitamin D: It is also called the sunshine vitamin. Regular exposure to the sun is the most natural way to get sufficient vitamin D. It is essential for strong bones and teeth.

  1. Vitamin E: It protects the cells and tissues from injury. 

  1. Vitamin K: Vitamin K is essential for blood clots. 

Water-soluble vitamins:

  1. Vitamin B: Which includes - Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B5 (pantothenic acid), Vitamin B6 (pyridoxine), Vitamin B7 (biotin), Vitamin B9 (folic acid), Vitamin B12 (cyanocobalamin). All these vitamins help in the production of red blood cells, muscle growth, energy production, development of the brain, and stimulates healthy skin, hair, and nails in kids.

  1. Vitamin C: Vitamin C is an essential nutrient required for good health and development especially during winter for cold and flu. 

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Created on Aug 3rd 2020 23:16. Viewed 406 times.


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