Essential Nutrients For Growing Children

Nutritional needs are very important for children who are in its infancy. Fulfillment of the adequacy of nutrition, can also protect children from disease threats.

The following are essential nutrients for growing children:

1. Calcium

Calcium plays an important role in helping the growth process. Especially for bone strength. In addition, calcium also helps stabilize the heart rhythm, blood clotting and muscle function. When the child is less intake of calcium, the body will draw calcium from the bones to fulfill other functions in the body. These conditions will ultimately increase the risk of osteoporosis. The best food sources of calcium to meet the needs of: Milk, cheese, paneer (cottage cheese), green leafy vegetables, fish and sesame.

2. Fiber

Increase the consumption of fibrous foods is important for the fuel supply growth and development. Fiber-containing plant compounds called phytonutrients, serves to enhance the child's immunity. Fiber also helps patients with type 2 diabetes and high cholesterol (hypercholesterolemia) in adults and is also beneficial for children. A diet rich in fiber-filled foods may reduce the risk of heart disease later in life. Fiber also helps kids feel full faster, thus reducing unhealthy snacking habits. The best source of fiber for children found in: fruits, vegetables, sprouts, grains and cereals.

3. Potassium

Potassium will provide protection to the heart and muscle function, maintain fluid balance, participate in energy production and promote strong bones. Diets rich in potassium helps prevent high blood pressure in adults. Giving children foods high in potassium can help them maintain blood pressure with age. Best sources: Fresh fruits, vegetables, grains, dairy products, meat and seafood.

4. Vitamin D

Vitamin D deficiency in childhood is associated with the development of diseases later in life conditions such as osteoporosis, breast cancer, colon cancer, prostate cancer, heart disease, and depression. Vitamin D is needed in calcium absorption, maximizing growth and bone strength. Children who get little vitamin D intake at risk of soft bones - a condition called rickets. Sources: Sunlight, dairy products, cereals, orange juice and yogurt. As for other food sources rich in vitamin D including fatty fish like salmon and tuna healthy.

5. Vitamin E

Vitamin E is important in boosting the immune system, because Vitamin E is a powerful source of antioxidants. Antioxidants play an important role for free radicals, which can be sourced from air pollution, cigarette smoke and ultraviolet light (UV). Children can obtain natural vitamin E with regular eating fortified cereals Vitamin E. Add sun flower seed oil (sun flower) and safflower in a salad can also be an option. Other sources are whole grains, nuts and peanut butter original.