5 Types Of Minerals That Children Must Consume During Growth

Foods Containing Minerals (Taryn Elliot/Pexels)

JAKARTA - During their growth period, children need enough nutrition. In addition to macronutrients, namely carbohydrates, protein, and fat, children also need a variety of minerals to support their growth and development.

Minerals in the body function to form and maintain organs such as the liver, heart, and other body parts, such as bones and teeth. You have to make sure that the food you give your child meets these five essential minerals.

Calcium

This mineral is known to be very important for the growth of children's bones and teeth. In addition, calcium also functions to control muscle contractions, help the heart to move properly, and improve nerve performance. Children aged 1-3 years, ideally should consume calcium as much as 650 mg per day

Where can it be obtained from? You can get this mineral content from milk, cheese, yogurt, tofu, or tofu and tempeh. Many think that calcium can only be obtained from processed milk and nuts, even though there are some vegetables that are high in calcium such as broccoli.

Iron

The main role of this mineral is to form red blood cells in the body. In addition, iron also controls oxygen reserves in the muscles so that they can work properly, and can improve children's memory and intelligence.

Magnesium

This mineral serves to facilitate children's metabolism, as a source of energy, and maintain the balance of the nervous system. Children aged 1-3 years need approximately 80 mg of magnesium per day.

You can get magnesium from nuts or seeds and dark green vegetables. You can choose spinach, almonds, kidney beans, or whole wheat bread.

Potassium

This mineral can help maintain bone health and maintain fluid balance in the body so that children do not become dehydrated. Children aged 1-3 years need 3000 mg of potassium per day.

Potassium can be found in fruits such as bananas, avocados, apples, watermelon, nuts, potatoes, fish, meat, and green vegetables.

Zinc

This mineral is needed only in small amounts by the body, but is very important for the growth and development of your baby. Zinc has a function to form nearly 300 types of enzymes in the body that play a role in controlling carbohydrates, proteins, and fats, as well as other micronutrients.