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Childhood is a crucial period of growth and development, where every bite of food plays a vital role in shaping their future. As parents, caregivers, and educators, it is our responsibility to ensure that children receive the essential nutrients necessary for their overall health and well-being. From building strong bones and muscles to supporting brain development and immune function, this comprehensive list delves into the world of nutrition for child health, highlighting the top nutrients that are indispensable for optimal growth. By understanding these critical elements and incorporating them into their diets, we can pave the way for a healthy future generation. Let’s take a look at what are important nutrients that can help boost your child’s immunity:

1. Protein
Protein is an essential macronutrient required for children’s normal growth and development. It helps to build cells, break down food into energy, combat infection and carry oxygen to all the vital organs. Protein is the building block of the muscles, a diet adequate in protein supports to maintenance of muscle mass and promotes muscle growth.
Some of the food sources that contain vast reserves of protein include lean meat, fish, eggs, dairy products, pulses legumes and nuts.
2. Calcium
Calcium is one of the most important nutrients needed for normal growth and development for children. It is a vital mineral which is a prerequisite for the growth of healthy bones and skeletal development. Adequate calcium intake supports normal linear growth and makes one grow tall. Besides these, calcium also holds a significant role in the development and functioning of nerves, muscles and heart.
Food sources that are abundant in calcium include milk and milk products, cheese, yoghurt, kale, broccoli, okra, spinach, nuts, soybean and fish.
3. Iron
Iron is the most important mineral involved in the normal functioning of red blood cells which carries oxygen in the blood to all the cells. An adequate supply of iron is essential to fuel a child’s normal growth and development. Deficiency of iron may lead to anemia which may hinder the growth of children.
The best sources of iron include red meat, dark green leafy vegetables, nuts and dried fruits, beans, whole grain cereals, fortified cereals and seafood.

4. Vitamin C
Vitamin C is essentially required for the growth and repair of body tissues. Alongside, it holds a key role in other bodily functions such as collagen synthesis, absorption of iron from the diet, wound healing and maintenance of healthy bones. Being a potent antioxidant, vitamin C combats free radical damage builds a robust immune system and keeps infections at bay.
Food sources loaded with vitamin C are guava, oranges, lemon, grapefruit, amla, strawberries, kiwi, tomatoes, sweet potatoes, green leafy vegetables and broccoli.
5. Vitamin D
Vitamin D plays a crucial role in maintaining normal calcium and phosphorus levels in the blood. Thereby it supports to building of stronger bones and keeps the skeletal system stronger and healthier. Apart from this, vitamin D also helps in promoting the normal functioning of the brain and nervous system and triggers immunity.
Fish, egg yolks, mushrooms, soy milk, cheese, fortified orange juice and cereals are some of the sources plentiful in vitamin D.
6. Omega 3 fatty acids
Omega-3s are fatty acids that are integral to many aspects of child health, including fetal development, heart function and healthy immunity. Emerging research indicates that omega-3 fatty acids may improve brain function and mood in children — in particular, learning, memory, and brain development, along with improving sleep quality and reducing symptoms of ADHD. The three main types are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
ALA is present in a variety of plant foods, including vegetable oils, nuts, seeds, and certain vegetables. Yet, it isn’t active in your body, and your body only converts it into active forms, such as DHA and EPA, in very small amounts. Meanwhile, EPA and DHA occur naturally in fatty fish, such as salmon, mackerel, and tuna, and are widely available in supplements

Bottom line:
Ensuring that children receive the most essential nutrients is crucial for promoting their overall health and development. These nutrients, including vitamins, minerals, proteins, and fats, play a vital role in supporting various bodily functions and growth processes. From improving cognitive function to strengthening the immune system, a well-balanced diet rich in these nutrients can make a significant difference in a child’s well-being. Parents and caregivers should prioritize providing nutritious meals and snacks that incorporate a variety of food groups to ensure that children receive all the necessary nutrients. By doing so, we can help our children thrive and set them on a path towards lifelong health.

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