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Image Courtesy of
ifood.tv Are you worried that your child might not be
getting the proper vitamins and
nutrition that he/she needs in her diet?
Studies have shown that there are several
key nutrients that every child needs to
ensure that he/she grows up healthy. Here’s
a look at some of the most crucial that
should be part of a child’s regular diet.
Calcium
This seems like a no-brainer, but many kids
don’t get enough calcium in their diets.
Keeping their bones strong is so important
as their bone density will be decided by
the time they are in their mid-teens, and
those are the bones they are stuck with
for the rest of their lives! What’s a parent
to do if their children don’t like most
dairy products, which is where we get most
of our calcium? Add milk and yogurt
to their smoothies, the fruit will be the
only thing they can taste. Mix oatmeal with
milk instead of water, and for a low-fat
dessert, make pudding with milk and serve
instead of cookies. If you’re lucky and your
child likes dairy, provide a glass with
every meal and you’ll met the three-serving
ideal.
Magnesium
We have all heard that children need
magnesium in their diets, but what does it
do
and where can we get it? Magnesium actually
has a number of very useful functions
in our bodies. This mineral keeps bones from
becoming brittle, regulates heart beat
rhythm, bolsters the immune system, and
supports healthy, active muscles. With all
of the areas magnesium can affect, it’s no
wonder that kids need to have it in their
regular diets. Nuts, fish, and whole grains
are the best sources of magnesium. Serve
roasted cashews or peanuts as an after
school snack, or a slice of whole wheat
bread with a smear of organic peanut butter.
Have halibut or chili with kidney or pinto
beans for dinner. While kids don’t
necessarily need to get the recommended 130
milligrams per day, shoot to include 130 mg
in their diets over the course of a few
days. That should be plenty.
Vitamin E
Vitamin E is essential to a healthy,
responsive immune system. Since kids are
exposed to many germs and bacteria at school
and while playing with friends, their
immune systems need to be fully equipped to
battle those pests and Vitamin E can
help. Fortunately, this key nutrient can be
found in a variety of foods including nuts,
seeds, fruits, and vegetables. Encourage the
munching of roasted sunflower seeds
and peanuts during little league games, and
swap peanut butter for almond butter
on their PB&J sandwiches as almond butter is
higher in Vitamin E. Broccoli, kiwi,
and mango are good sources as well.
Fiber
In order to keep your child’s digestive
system running smoothly, a diet rich in
fiber is highly recommended. Not only does
fiber aid in digestion, but it is linked
to lowering your child’s chances of type two
diabetes or heart disease when he/
she is older. Fruits and vegetables, as well
as whole grains and legumes are the
best sources of fiber. Put carrot sticks in
your child’s lunch and give them a sliced
apple after school. Use brown rice instead
of white rice, and buy whole-grain bread
instead of white bread.
These are a few of the most important
nutrients that a child needs in order to be
healthy and suffer the least amount of
preventable health problems. It’s great
that there is crossover between vitamins and
different foods. Nuts contain both
magnesium and Vitamin E, while fruits
provide both Vitamin E and fiber. It’s easy
to ensure your child is getting the
appropriate nutrients in his/her diet as
long as
you equip yourself with the right
information. Here’s to getting them healthy
and
pumped full of the nutrients their little
bodies need!
Author Bio:
Julia Slovich is a writer passionate
about health, fitness & blogging. When she's
not running with her dog she can sometimes
be found writing about
Velashape Cellulite Treatment, cooking
and a myriad of other topics. She's also a
fan of
Sono
Bello on Twitter and
Sono Bello on Facebook.
NOTE: The article above titled "Essential Nutrients Every Child
Needs" was provided by a
visitor to "The New Parents Guide" and is the opinion of its author
Julia Slovich. "The New Parents Guide" does not guarantee the information to
be factual. Always use the guidance of your child's doctor
or your health care provider over information you read on this site or elsewhere; your doctor knows what is
best for you or your baby.
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