2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
You must be having a hard time getting your kids to eat what you want. Usually, when it comes to eating, kids can bring us to a state of helplessness. The most important thing that every parent should know is which ingredients children need the most. Among the top 3 nutrients that adolescents should take in are calcium, fiber and potassium.
1. Calcium. This mineral helps the growth process. It makes the bones strong. It is also useful for heart rhythm, blood vessel strength and muscle function. When children do not consume enough calcium, the body extracts the mineral from the bones in order to ensure the body's functions.
Adolescence is very risky. If you do not take enough of this mineral, it is possible to develop osteoporosis in the long run. Be careful and do not allow your child to take caffeine, as it leads to the absorption of calcium from the bones. Products containing caffeine are tea, coffee, cola and carbonated beverages.
The best sources of calcium are: Milk and dairy products such as cheese, yellow cheese, green leafy vegetables, small fish (which can be eaten with the bones), and sesame seeds.
2. Fiber. Fiber-rich products are rich in vitamins and minerals that are key to growth and development. In addition, they contain vital plant substances such as phytonutrients that boost children's immune systems.
When part of a balanced diet, fiber helps reduce the risk of developing type 2 diabetes, protects against high cholesterol levels in both children and adults.
Foods rich in fiber significantly reduce the possibility of cardiovascular disease. In addition, fiber has a proven effect in preventing constipation. They are also responsible for the feeling of satiety in children. Do your best to limit your intake of chips, waffles and fried foods and teach your children to focus on fruits and vegetables.
The best sources of fiber are: fruits, vegetables, whole grains and green leafy vegetables. Choose bread, pasta and spaghetti made from unrefined wholemeal flour. This will ensure the intake of useful products for the child, served in his favorite foods.
3. Potassium. This mineral takes care of the normal activity of the heart and muscles, maintains fluid balance, participates in energy production and ensures bone strength. A diet rich in potassium protects your heir from future heart problems, such as high blood pressure.
The best sources of potassium are: fresh fruits, whole grains, dairy products, meat and seafood. In summary, the more processed the food, the less potassium it contains.
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