Hi friends! Hope you are having a gala time learning every other day and growing while nurturing your child. Let’s find out top super energy foods that your child need that have important essential nutrients.
· Calcium- Calcium is vital for developing bone mass, nearly all of which is built during childhood and adolescence. Being deficient can interfere with growth and increase the risk of osteoporosis later in life. It's crucial to get your child into the habit of eating calcium-rich foods. Milk, soymilk, cheese, yogurt, cereals, waffles and juices are highly rich in calcium. You must include these super foods in your child’s dietary plan.
· Vitamin E- Vitamin E is an important nutrient that acts as an antioxidant, protecting body cells from damage. Cereals, peanut butter, avocado, nuts, sunflower seeds, tomato sauce, wheat germ, spinach and tomatoes are highly rich in Vitamin E
· Fiber- Fiber is essential for all kids. Eating a fiber-rich diet may help protect them from a variety of chronic diseases later in life. Fruits like apples, pears, oranges, blackberries, raspberries are some of the top fruits high in fiber. Beans, lentils, chickpeas, whole grain bread, pasta, oatmeal, popcorn, nuts, green peas, nuts, ground flaxseed all are high in fiber. Introduce small portion of fiber in your kid’s diet. It enhances passing stools and gives instant energy.
· Potassium- Potassium is a key player in maintaining healthy fluid balance and blood pressure and helping muscles to contract. Sweet potato, pistachios, bananas, oranges, orange juice, yogurt, milk, cantaloupe, apricots, fish, honeydew are some of the best source of potassium.
· Iron-Low iron is especially common among overweight children, who may have a high-calorie but nutrient-poor diet. Iron helps red blood cells carry oxygen to cells throughout the body and plays a role in brain development and a chronic deficit can cause learning and behavior problems. Shrimp, beef, chicken, beans, lentils, chickpeas, soy nuts, raisins, whole wheat bread, are rich in iron.
Try to avoid processed foods and give home-made foods that will fill up your kid’s tummy and will be really healthy. Enjoy parenting and have a great time!!!