2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
All parents are well aware that the proper nutrition of children is a major factor on which their health, growth and development depend. Their menu should be carefully selected and include a variety of healthy foods rich in nutrients, minerals and vitamins necessary for the child's body.
One of the most valuable and useful nutrients is iron. It is a trace element that is especially important for health as it is contained in every human cell. Stimulates the growth process and strengthens the body's resistance. Participates in the formation of red blood cells and supplies oxygen to tissues and organs in the body.
A number of studies show that iron is extremely useful for children's brains. It is necessary for the proper functioning of brain cells and promotes mental development.
A group of scientists from the University of Pennsylvania studied 1,500 children and young people aged eight to 24 by measuring the levels of iron in their brains. According to the results, those with a deficiency of this microelement find it more difficult to cope with the set tasks for reasoning and spatial orientation.
Iron deficiency in the body disrupts cognitive functions, as it is stored in the brain neurons of the basal ganglia in the center of the brain. Therefore, some scientists recommend that children and young people take iron supplements until they are 25 years old.
Symptoms of iron deficiency are most often expressed in weakness, severe fatigue, headache, poor concentration, chest pain, hair loss, brittle nails, pale skin.
Here are the sources of iron among the foods that must be present in the children's menu:
- Meat - poultry - goose, duck, chicken; red meat; liver, kidneys. Generally iron is best absorbedcontaining in animal products;
- Fish and seafood - mussels, oysters, octopus, shrimp, salmon and other fish are also many good source of iron;
- Eggs and dairy products - egg yolk is extremely rich in iron, also yellow cheese, goat cheese, Parmesan cheese, yogurt;
- Legumes - Most legumes such as beans, lentils, beans, chickpeas are high in iron;
- Fruits and vegetables - of the green vegetables richest in this important component are spinach, broccoli, Brussels sprouts, asparagus, nettles, dock, celery, parsley. Of the fruits - kiwi, blueberries, watermelon, melon, mango, as well as citrus fruits - oranges, lemons, tangerines, grapefruit;
- Cereals - preferably whole grain products - oat bran, wheat and rice;
- Nuts and dried fruits - sunflower, cashews, pine nuts, dried apricots and dried peaches provide the body with a good amount of iron.
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