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10 Healthiest Foods For Kids' Overall Development
August 24, 2021
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We know that children between the ages of two to twelve grow and require proper nutrition. Protein, iron, calcium, and vitamin-rich diets are essential for the growth and development through the growing years of the kids. An improper diet may impede growth and may harm kids’ cognitive and motor skills. There are plenty of food items to select from, but here are the ten healthiest foods for kids' overall development.

Yogurt

Source

Yoghurt is a nutritious, filling food high in protein and vitamin D, a nutrient that many children need. Yoghurt also contains probiotics, which help maintain intestinal health.

 

Beans

Source 

Beans are a fibre-rich, underappreciated superfood. They are high in fibre and protein, as well as being inexpensive and quick to cook. fibre aids digestion and keeps our kids satisfied for longer.

 

Eggs

Source

Eggs are rich in vitamin D, vitamin B12, and iron and contain 6 grams of protein. Eggs also contain omega-3 fatty acids, which aid in the development of our children's brains.

 

Avocado

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Avocados are abundant in monounsaturated fats, which help to reduce inflammation and maintain healthy cholesterol levels. Because fat passes slowly through the digestive tract, it keeps our kids full for longer.

 

Sweet Potato

Source

Sweet potatoes contain vitamin A, fibre, and potassium. Limiting salt intake while boosting potassium intake helps to keep blood pressure and heart health in check.

 

Fish

Source

Fish have high vitamin D and omega-3 fatty acids, protecting our kids’ brains from mental decline and memory loss. Omega-3s are abundant in salmon, tuna, and sardines. The more omega-3s we can get into the brain, the better it will work, and the more focused our children will be.

 

Milk

Source

Milk is high in Vitamin D and calcium, aids in the development of strong bones. One glass of milk has 8 grams of protein and is abundant in phosphorus, vitamin B12, and potassium.

 

Seeds & Nuts

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Nuts and seeds contribute a significant amount of fiber, protein, and healthy fats to the diet. Magnesium is abundant in nuts, and it is necessary for bone formation and energy production. Alpha-linolenic (ALA) acid, a form of omega-3 fat, is abundant in walnuts, pecans, chia seeds, and flaxseeds.

 

Oatmeal

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Oatmeal is high in protein and fiber, which helps keep arteries in the heart and brain clear. In one study, children who ate sweetened oatmeal outperformed those who ate sugary cereal on memory-related school tasks.

 

Berries

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Berries are abundant in vitamin C and other antioxidants, such as anthocyanins and provide 4 grams of fibre per cup. The sugar content in blueberries, blackberries, and strawberries is lower than that of many other fruits.

Foods For Physical And Mental Health

Below is a table showing the foods that help our kids’ mental and physical health.

Foods

Physical Health

Mental Health

Both

Yogurt

Yes

-

-

Beans

-

-

Yes

Eggs

-

Yes

-

Avocado

Yes

-

-

Sweet Potato

Yes

-

-

Fish

-

-

Yes

Milk

-

-

Yes

Seeds & Nuts

-

Yes

-

Oatmeal

-

-

Yes

Berries

-

Yes

-

 

The kids may be allergic to certain foods, such as eggs and nuts. As parents, we should take proper care to try and notice any symptoms of allergies they might exhibit, as they may cause serious harm to our kids.

Kids can be picky eaters, so getting them to consume healthy foods that will keep them active is a difficult challenge. Children frequently develop a natural preference for the foods that they enjoy the most. As a result, the task for parents is to make healthy options enticing.

Children are attracted to a variety of shapes and vibrant colours. Green roti, for example, can be spinach roti or fried rice with green vegetables and a dash of turmeric can be given. Another option is to fry veggies like carrots or sweet potatoes in a batter. One can also feed children probiotic foods such as curd with freshly cut mangoes, cucumber, or delicious lassi to add the natural sweetness which makes it easy for them to eat and works towards their overall development.

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