Kids are in their peak phase of growth and they, therefore, require the best and the nutritive food they can get. Following are the content that needs to be definitely made part of their diet. Parent should take special care of what they eat and that they get what is required for growth.
Calcium is a must have for children for it is required for growth of bones, teeth and other vital functions. 500 milligrams should be given to a child. You can give calcium in the form of milk, cheese, spinach etc.
Magnesium is yet another bone-friendly mineral. Other than that, magnesium is good for the nervous system of the body and is involves in so many vital functions as well. A child over the age nine should have 240 milligrams of magnesium a day while a teenager should have 410 milligrams. You can give magnesium in the form of spinach, almonds, cashews, , raisins Avocado and oatmeal etc.
Vitamin D is an essential content a child should have. It is important for calcium deposition in bones, it improves immune functions and controls inflammation. Children of all ages should be given 400 milligrams of this vitamin. You can give vitamin D in the form of milk, fish etc.
Apart from so many important functions of vitamin E, it is good for your heart, eyes, skin and it acts as anti-oxidants. You should give 15 milligrams per day to a child older than fourteen.
You can give vitamin E in the form of almonds, sunflower seeds, olives, broccoli and peanuts, are delicious sources of this nutrient. Kiwis, and will also do the trick.
Fiber should be given for they are great for health.