5 key nutrients in the diet
Despite economic development, improving living standards but a daily diet of people, especially children unbalanced, sometimes lack important nutrients make malnutrition, stunted poor develop.
Calcium is a mineral extremely important to help children develop bone, found in the bone tissue, in addition, it also circulates in the blood.
The blood calcium plays a very important role in the body such as helping to stabilize the heart rate, blood clotting and muscle function. The body relies mainly on sources of calcium in the bones to balance calcium levels in the blood of the appropriate level.
The calcium requirements of children depend on their age and as recommended by the US Institute of Medicine should apply the following:
– 1-3 years old need 500 mg / day
– From 4-8 years old need 800 mg / day
– From 9-19 years old need 1,300 mg / day
Calcium deficiency can cause incurable ailments like osteoporosis, brittle, thinning bones as they age. Calcium is found in milk with low-fat yogurt, butter, fruit juices especially orange and green vegetables and fruits.
Fiber is an important nutrient carbohydrate help a child feel full enough, do not eat too much and also very important compounds for the health of children, especially constipation reduce disease, reduce the risk type 2 diabetes, high blood pressure, blood fat disease, cardiovascular disease in adults.
Also foods high in fiber, particularly fiber plant, also known as phytonutrients, have very positive effects for health, the immune system in infants.
As recommended by the American Academy of Pediatrics (APP) depends on the age at which supply fiber accordingly.
For example, the average age of 5 eat 10 grams / day is reasonable, there is much in vegetables, fruits, whole-grain foods types, rice, bread, beans, salads …
Magnesium is a mineral undertaken over 300 different functions for the body, especially to support young developing body, strengthens the muscles, nervous system health, heart function, strengthen the immune system, energy production, and healthy bones.
Half the amount of magnesium in the body is stored in bone, the rest is found in cells and blood. The level recommended for use as follows:
– 1-3 years old need 80 mg / day
– From 4-8 years old need to 130mg / day
– From 9-13 years old need to 240mg / day
– From 14-18 years for boys need 410mg / day
– From 14-18 years of age for girls to 360mg / day
Magnesium is found in leafy greens food dark, vegetables, particularly pumpkin shell, whole granular food, beans …
4. Vitamin E
Experts for vitamin E is a super nutrient, very useful for young children. It is antioxidant, anti-ultraviolet rays of the sun, smoke, and pollution of the environment.
Additionally, vitamin E also works great for the immune system. There are many types of fat in food, but if eat too much fat will cause adverse bad so choose to use good fats of fish or vegetable, such as vegetable oils, vegetable seed types, foods fortified with vitamin E, leafy green vegetables, sunflower oil, foods, and fruits form, especially peanuts.
Vitamin E has up to 8 different types ATE format (alpha-tocopherol) is considered the most beneficial for the body and is found in most food is food granules, especially sunflower seeds.
Potassium needed nourishment for infants and very beneficial for cardiovascular health, muscle, maintaining appropriate fluid for the body during energy production and promote bone health.
Foods rich in potassium which reduces blood pressure in both adults and children. Available in many different foods, especially green vegetables, fresh fruits, pure granular foods, meat, and seafood. Demand for potash for children as follows:
– 1-3 years old need 3,000 mg / day
– From 4-8 years old need 3,800 mg / day
– From 9-13 years old need 4,500 mg / day
– From age 14-18 need 4,700 mg / day
To ensure a minimum level of potassium, each day should eat a green vegetable productivity, fruit (an equivalent to a small bowl capacity). Focus on meat, fish, cereals, meat poor focus, milk contains low-fat content.