5 Essential Nutrients For Your Children's Optimal Physical And Mental Development
Nutrients can be segregated into macronutrients- proteins, fats, carbohydrates, and micronutrients- vitamins and minerals and it is essential to maintain a balance between the two too.
(By, Dr. Radhika Desai, Health Coach, Livlong 365)
Healthy growth and development in children, irrespective of any age bracket, are heavily reliant on nutrition, and therefore, it must be given the utmost importance. Adequate levels of each nutrient are required to support vital body functions and facilitate mental and physical growth.
In addition, children may face serious health issues later in life without proper nourishment in the early days.
Parents need to be educated about the vital nutrients crucial for children growing bones and high activity, exploring the benefits of each nutrient, the rich foods, and the recommended daily intake for different age groups.
Here, we will delve into the benefits of each nutrient, the rich foods, and the recommended daily intake for different age groups.
Ensuring your toddler's diet includes these essential nutrients can help them with the increased nutrient needs from physical activity, growth spurts and education, building a solid foundation for lifelong health and well-being. Whether a new parent or an experienced caregiver, this article will equip you with the insights and tools to support your toddler's growth and development. Help you in your struggle to decide 'how much and what' you should feed your toddler by sharing the recommended dietary allowance for kids.
Nutrients can be segregated into macronutrients- proteins, fats, carbohydrates, and micronutrients- vitamins and minerals. Although each of these holds importance for certain bodily functions, it is essential to maintain a balance between the two too.
Protein:
Protein plays a critical role in building and repairing tissues and producing enzymes, hormones, and other essential molecules. Protein, the primary component of cells, aids in a child's body's ability to convert food into energy, ward off infections, and transport oxygen throughout the body. Twenty amino acids make up protein, which aids body repair, and animal proteins are a complete protein source, whereas plant proteins are not. Therefore, when depending on a plant-based diet, mixing various protein sources like beans or pulses with a grain like rice or quinoa is recommended. Some animal-based proteins are red meat, poultry, fish and eggs.
The recommended daily protein intake varies depending on the child's age. For example, for children between the ages of 1 and 3, the recommended daily intake is 13 grams of protein per day, whereas for ages 4 to 8 is 19 grams of protein per day.
Calcium:
Calcium is crucial for children's healthy development of bones and teeth and plays a vital role in energy production, immune system regulation, and nerve and heart function. Some calcium-rich foods to be included in a toddler's diet are dairy products, such as milk, cheese, yoghurt, and leafy green vegetables, like kale and broccoli. The age of the child determined the daily intake recommendation. The recommended daily intake is 700 milligrams of calcium for children between 1 and 3. For kids between the ages of 4 to 8, the recommended daily intake is 1000 milligrams of calcium daily.
Iron:
A nutrient for children's cognitive development and immune system also aids in producing haemoglobin, which carries oxygen throughout the body to support energy levels and reduce fatigue. Iron nutrient comes in two forms - haem, and non-haem iron, with haem iron from animal sources and non-haem iron from plant sources. Therefore, iron-rich foods in a toddler's diet can promote healthy blood development. Some iron-rich foods include red meats, whole grains, beans, nuts, eggs, and dark green leafy vegetables. For children between 1 and 3, the recommended daily intake is 8 milligrams of iron daily. For children between 4 and 8, the recommended daily intake is 10 milligrams of iron daily. Therefore, special attention must be ensured that their children are getting enough iron in their diets by offering a variety of iron-rich foods and considering Vitamin C-rich foods to improve absorption of non-haem iron.
Vitamin A:
Vitamin A plays a vital role in developing and maintaining respiratory and gastrointestinal epithelia and regulates immune function. In addition, an adequate level of Vitamin A has been shown to have a preventive effect on all-cause and disease-specific mortality in children under five.
Vitamin A-rich foods that should be in a toddler's diet are sweet potatoes, carrots, dark leafy greens, squash, and liver for their overall development. The recommended intake of Vitamin A is 390 µg for toddlers between the ages of 1 and 3, and for children between the ages of 4 and 8, it is 400 micrograms of Vitamin A per day.
Omega-3 Fatty Acids:
Omega-3 fatty acids benefit children's brain functioning, development, and heart health. Besides being anti-inflammatory and supporting skin health, it maintains cells' health and structure. For your body to absorb the fat-soluble vitamins; vitamins D, E, K and A, omega 3 is necessary
Full-fat milk, yoghurt, cheese, olive oil, coconut oil, avocado, fish, nuts, and seeds are rich in fats and should be included in a toddler's diet to promote healthy growth and development. The recommended Omega-3 Fatty Acids intake varies depending on the child's age. Children aged 1 and 3 years are recommended to intake 700 milligrams of Fatty Acids daily. And for one between the ages of 4 and 8 years, 900 milligrams is recommended.
Given that kids are fussy when it comes to food, however, making food appealing to the eyes and the palates is essential. New food should be provided, mixing the old and new to inculcate the habit of not hesitating to try a unique taste. Teach kids to choose healthy snacking habits, as educating them about the importance of nutrients will help them develop good habits for the future.
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