Expert reveals these 3 nutrients are a must for your child

Thoughtful meal planning is very important in today’s time because the children are becoming fussy eaters. (Picture Credit: Pexels)

Of all the essential nutrients, iron, calcium and protein is the most crucial one in promoting a healthy well-nourished child. Having these nutrients in a child’s daily diet promotes strong immune systems, learning capabilities and physical growth.

Nutrition is paramount to a child’s physical and cognitive development, and the first 1,000 days are particularly critical in establishing a strong base for good health throughout life. Iron, calcium, and protein are essential for a child’s development as day to day activities. When one of these nutrients is not available in a child’s diet, it can impact their immune system, stamina, ability to learn and future strength.

According to dietician Shivani Bisht, Nutritionist- Madhukar Rainbow Children’s Hospital, Delhi, thoughtful meal planning is very important in today’s time because the children are becoming fussy eaters.

Why it matters:

* It aids in brain development and also enhances one's ability to learn.
* Maintains the activeness of children.
* It prevents fatigue and immunity.

Also read: Long walk Vs short walks: Apollo Neurologist says latter are better; Here's why

The best sources of iron:

* Non-vegetarian: eggs, chicken, fish, and red meat.
* Vegetarian foods include spinach, lentils, beans, jaggery, dates, and iron-fortified cereals.
* Pro Tip: Iron-rich foods are better absorbed when taken with a source of vitamin C, like oranges, tomatoes, or amla.

2. Calcium: for strong bones and teeth

Calcium can be regarded as the building block in bones and teeth. Its contribution, however, does not stop at this since the mineral is also involved in other functions such as contraction of muscles, nerve functions and blood clotting-all of which are very useful for a child.

Why it matters:

•Build healthy bones and teeth; maintain them.
* It supports the function of muscles and nerves.
* This helps in avoiding bone-related problems later in life, such as osteoporosis.

Best sources of calcium:

* Dairy: Milk, curd, paneer and cheese.
* These include ragi or finger millet, sesame seeds or til, almonds, green leafy vegetables, and tofu.
* Fun tip: Add the healthy delicious ragi or sesame laddoos to the snack list of your child.

3. Protein: For Growth, Repair, and Immunity

It is considered the body's building nutrient, which develops the muscles, skin, and organs. The enzymes and antibodies help fight off infections.

Also read: Sleeping for less than 6 hours every night? Doctors have a warning that you must not ignore

Why it matters:

* Anabolism: Repair of body tissues, development of muscles.
* It enhances immunity, thus allowing the body to fight off infections.
* Long-lasting energy for active play and learning.

Best sources of protein:

* Animal-based foods like eggs, chicken, fish, milk, and yogurt.
* Plant-based foods include pulses, soy products, nuts, seeds, and legumes.
* Smart tip: Grains combined with pulses, like rice and dal or roti and chana, make for a complete protein meal combination in vegetarian diets.

Iron, calcium, and protein are fundamentally important for a healthy childhood through proper nutrition. Encourage children to eat a variety of different-colored, home-cooked foods: vegetables, fruits, whole grains, pulses, dairy, and lean meats. These nutrients contribute to not only physical growth but also greater learning ability, stamina, and resistance against diseases, thereby setting the stage for a healthier future.

FAQs on why it important to ensure child is getting the desired nutrition:

1. Why is proper nutrition important for a child’s growth?

Nutrients like protein, calcium, and vitamins support height, bone strength, brain development, and overall physical growth.

2. How does good nutrition affect a child’s learning?

A well-balanced diet boosts concentration, memory, and cognitive skills, helping children perform better academically.

3. Can poor nutrition weaken a child’s immunity?

Yes. Lack of essential nutrients can make children more prone to infections, illnesses, and slow recovery.

4. Does nutrition impact a child’s energy levels?

Definitely. Healthy food provides steady energy that children need for school, play, and daily activities.

5. What long-term problems can arise from poor childhood nutrition?

It can lead to stunted growth, obesity, anemia, weak bones, and increased risk of chronic diseases later in life.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.