Role of nutrition in increasing children’s height
Every time on our blog, we discuss the nutrition and diet of an adult but this time it is all for the future of our country, the next generation! All my nieces and nephews are so smart at handling tabs and ipads that I feel that they are many steps ahead of us! Smartness apart, it is essential that they grow up to be physically strong too. And one of the most important things is their height.
According to experts, a child’s height can be determined by only two things, his/her genetics and daily nutritional intake. Soon after turning an year old, the child’s height is broken down into small growth spurts. As soon as the child steps into adolescence, he/she start growing taller again. There are several factors that increase a child’s height. Nutrition is one among them. Genetics is not in our hands but nutrition is. In this post we are going to discuss this important factor that increases a child’s height.
Vitamin D is essential for maintaining healthy skin, hair and proper growth of a child’s bones. Vitamin is of two kinds: vitamin D2 and vitamin D3. Vitamin D2 is made by plants and vitamin D3 is made by the body when the skin is exposed to UVB rays of the sun. Both vitamin D2 and D3 help in absorbing calcium and phosphorus from the diet and outing it in the blood stream. Good dietary sources of vitamin D include egg yolks, fish, milk and butter.
Vitamin A is essential for a child’s eyesight. It is effective in the child’s bone metabolism. Carrots, potato and spinach are good sources of vitamin A.
Importance of calcium in a child’s diet
Calcium is essential in a child’s development. Calcium plays an important role in the overall development of the body that includes the muscles, bones and nervous system. Milk is a source of calcium but do you know that curd has even more calcium than milk (about 40% more)? You can also get calcium from almonds, broccoli, beans, green leafy vegetables, mushrooms, eggs and fish (sardines).
Importance of protein in a child’s diet
Protein is essential for the growth of hair, muscles, skin and the other organs of the body. The human body cannot produce protein; we have to depend upon food for it. A child’s diet has to include a combination of good proteins. The diet should have lean meat, pulses (dals), soya beans, methi, chicken with lots of veggies and fruit to meet requirement of other vitamins and minerals.
Importance of fibre in a child’s diet
Fibre has an important role to play in bowel health, so that the child does not suffer from constipation. Insufficient fibre intake also leads to poor weight gain in children. It is essential to include fibre rich foods like fruits (apples, watermelon), veggies and nuts in a child’s diet. Make sure they get to eat salads along with their meals.
Importance of minerals in a child’s diet
Minerals are essential for the proper development of the child’s brain, development of bones and other developments in the body. The minerals that are essential for children are calcium, iron, chromium, calcium, zinc, copper, manganese, potassium and selenium. These essential minerals can be obtained by a balanced diet.
Make sure the child gets all the necessary nutrients each day and at every meal. Junk food should be kept minimal as childhood obesity is on the rise in India too.
Ready to include foods in your child’s diet that help her/him grow?
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