What is healthy food for children?
Iron is one of the nutrients very important for the growth of children, as it contributes to the transport of oxygen from the lungs to the rest of the body, and it also helps the muscles to store and use oxygen. Iron is the main component of hemoglobin that is included in the synthesis of red blood cells, in addition to that iron is involved in the work of many It is one of the body’s enzymes, and it contributes very importantly to the correct growth and development. Especially for both muscles and nerves; It is also very important and necessary to enhance the child’s immunity, and iron is obtained from
red meat, milk, whole grains, eggs, dark healthy food options vegetables (such as spinach and watercress), or dried fruits such as: (raisins and dried apricots), or liver .
The child’s body needs fruits, so he must eat them twice a day on a regular basis, as they contain the daily needs of many nutrients, and they also maintain the level of sugar in the blood. Which contributes to reducing the low level of energy in children.
It is known that fruits are low in calorie meals , and therefore eating them helps to reduce the number of calories taken, and among the nutrients that the fruit contains, we mention: Vitamin C, which plays an important role in the growth and renewal of body cells, speeds up the process of wound healing and maintains health Gums and teeth.
The fruit is free of cholesterol, and it is low in fat and salt, with the exception of avocados, which are rich in monounsaturated fats, and it is one of the favorite options for maintaining the health of children, rich in dietary fiber and potassium, and contains a good amount of folate, as it contains It is high in water, and large amounts of carbohydrates and antioxidants that fight free radicals in the body.
It is preferable for the child to eat fruits in the form of good snacks that can be served between the main meals, and children should be encouraged to eat fresh or dried fruits, instead of fruit juice, and if we decide to give them juice, we must make sure that it is 100% natural.
It is worth noting here that a quarter of a cup of dried fruit is equivalent to nearly a cup of the same fruit, so we must be careful in the amount that we provide to our children, so that they do not get additional calories that could lead them to obesity.
Zinc is one of the nutrients very necessary for the development of the brain and reproductive organs, and it also has a very important role in the normal functioning of the immune system, strengthens memory in children and increases their ability to focus, and has a role in reducing the risk of osteoporosis in children. Studies have shown that zinc deficiency is associated with decreased bone density, contributes to reducing the risk of epileptic seizures in children, and helps increase growth and height for them, increases appetite and strengthens the immune system.
Zinc is found in: whole grains, liver, nuts, the most important of which are cashews, beef, milk, cocoa, poultry, seafood, lentils, and eggs.
- Milk and dairy products:
Milk and its derivatives contain calcium, so it is very important to strengthen the child’s teeth and bones, so milk must be given to the child from his first day, and full-fat cow’s milk must be taken three times a day because of its great importance in building the body.
- Whole grains:
The healthy children needs four servings of grains per day, as grains are very necessary for the child’s access to healthy food, and the child can be given grains in the form,
unpeeled bread, wheat pancakes, or a plate of brown rice, quinoa, or popcorn. And you should reduce refined grains, such as: pasta, white bread, or rice.
The healthy children needs about 500 mg of calcium per day, as it contributes to promoting and strengthening the health of the bones and teeth in children and strengthening them, and promotes the work of neurotransmitters, as it works on the growth of muscles and maintains their integrity, and calcium has a great role in activating the enzymes lipase very important for the analysis of fats so that the body can absorb them And take advantage of it and excrete the surplus, and calcium works to reduce harmful cholesterol in the blood, and promotes the health and safety of the heart.
It is worth noting that the lack of calcium necessary for the body of children leads to delayed appearance of teeth in infants, and also leads to rickets and curvature of the legs, and we can offer it to the child through cereals, orange juice, whole milk, soybeans, or chickpeas. And white beans, as it is found in broccoli, and leafy vegetables such as: spinach, and is available in hard cheeses such as: cheddar cheese, and calcium-rich substances include almonds and sesame oil.