10 Nutrients In Food That Are Important For Child Growth

Illustration of nutrients in foods that are important for child growth (Freepik/pvproductions)

YOGYAKARTA Children need to consume balanced food in their daily lives. But not infrequently the same food becomes a menu for several days. Is this good for children's growth? Actually, as long as basic nutritional needs are met, it is not a big problem. But it should be noted by parents that supporting children's development and growth can be done by providing healthy food to them.

In addition to being recommended to eat more fruits, vegetables, whole vegetables, and protein. It is also recommended not to consume too much sugar, sodium, and saturated fat. Here are the nutrients in foods that are important for the growth and development of children.

Protein helps the child's body build cells, break food into energy, fight infection, and carry oxygen. The need for protein for children aged 1-3 years is 13 grams. Furthermore, children aged 4-8 years need 19 grams of protein, 9-13 years as much as 34 proteins, and ages 14-18 years need 46-52 grams. That means the need for protein increases according to its age. Please note, foods that contain protein, including meat, poultry, fish, eggs, nuts, pods, and dairy products.

Why is protein more important than carbohydrates? Because protein can help you full longer. Even so, carbohydrates are still needed in a balanced manner so that children get a significant energy source. Carbohydrates help the body use fat and protein to build and repair the tissue.

Children over the age of 1 year, need at least 130 grams of carbohydrates. Foods that contain carboohydrates, including rice, pasta, potatoes, bread, contracts, crackers, oatmeals. It's important to know, limit children to eating high amounts of carbohydrate foods from processed foods, sweets, and other sweet snacks.

Healthy fats can be stored in the body so that it is possible to use them when processing other important nutrients. Foods that contain healthy fats, including processed products of pure milk, cooking oil, meat, fish, and nuts. The total daily intake of fat, is 30-35 percent of the total daily calories of children aged 2-3 years. For children aged 4-18 years, daily fat needs are 25-35 percent.

Calcium is important for building healthy bones and teeth. Calcium is also important for blood clots and nerve functions, muscles, and heart. So, foods rich in calcium include milk, cheese, yogurt, egg yolk, broccoli, spinach, and tofu. The FDA recommends that children aged 1 to 3 years get 700 milligrams (mg) calcium every day, while those over the age of 4 should earn 1,300 mg every day.

Iron is needed by children to help build healthy blood that brings oxygen to cells throughout the body. What's more, without having iron deposits, it is quite risky to experience anemia.

According to the National Institutes of Health (NIH) reported by Parents, Sunday, November 24, children aged 1 to 3 years must get about 7 mg of iron every day. While older children must get 8 to 10 mg. Teenagers must get 11 mg. However, teenagers who have started menstruation must get close to 15 mg. Foods that contain iron, including red meat, dark poultry meat, nuts, and whole wheat.

Foods that contain folates include lentil beans, Arabic beans, berries, oranges, asparagus, spinach, black beans or red beans, and brussel cabbage. Folat is one of the B vitamins, which plays a role in the growth and development of healthy cells in children.

Getting enough fiber means keeping the digestive system healthy. Research found that fiber can also reduce the chance of developing cardiovascular disease and cancer in the future. Fiber also lowers bad cholesterol and controls blood sugar. High foods are fiber, obtained from fruits and vegetables, seeds, and nuts.

Vitamin A is useful for increasing growth, helping the eyes adjust to light, maintaining skin health, and functioning to prevent infection. Foods that contain vitamin A, orange and yellow on average. These include carrots, sweet potatoes, yellow labs, apricots, spinach, broccoli, eggs, milk, and salmon.

Vitamin C not only helps improve the immune system. But it also brings together body cells, strengthens the walls of blood vessels, softens wounds, and increases bone and tooth strength. Foods containing vitamin C include oranges, strawberries, tomatoes, peppers, broccoli, cauliflower, and blewah.

While vitamin D is useful for helping the absorption of calcium as well as playing a role in building strong bones and teeth. Vitamin D also increases the growth of cells and function of the immune system and nerves. In addition to sunbathing in the morning, vitamin D can also be obtained from certain foods, including fungi, fish and fish oil, dairy products, eggs.

Potassium regulates several body functions. Including regulating heart rhythm, nervous system, and oott contraction. Low potassium levels, can cause weak muscles and abnormal heartbeats. Potassium sources are obtained in foods such as potatoes, avocados, spinach, bananas, and nuts.

After knowing the nutrients in the food that children need for growth and development, you can adjust to the daily menu. The more varied, the better for growth. You can also make a menu with your children so that they are excited about eating their food.