It is important to start the day with energy and with a diet rich in vitamins and nutrients. This should be the basics for adults and children. In this case, we are going to focus on what are the best foods for the smallest of the house so that we lack anything in their day to day.
Children are the ones who are in the process of development, for this reason, we must be more aware of their diet so that they do not have deficiencies of any kind in the long run.
Next we will see what are the nutrients that we have to focus on so that we are calm that our children, nephews or grandchildren are eating perfectly.
Best vitamins and nutrients for children
There are only 8 nutrients, a short but very important list that we must pay attention to.
- Vitamin C: Apart from being a powerful antioxidant, it helps the formation of collagen in the skin, guarantees proper development of bones and teeth and favors the absorption of iron. Food: orange, broccoli, kiwi, tomato and strawberry.
- Vitamin A: Perfect for cell regeneration, in addition to maintaining good eye vision. Food: eggs, green vegetables, blue fish, carrot and tomato.
- Vitamin D: This vitamin is the most particular since it needs sunlight for our body to absorb it. Calcium and phosphorus need it for bones and teeth to be well mineralized, in addition, this vitamin regulates calcium levels in the blood. Food: butter, tuna, salmon and cheese.
- Vitamin E: Protects the skin, favors the development of the reproductive system, and also maintains a proper functioning of the immune system. The foods where to find it are walnuts, almonds, hazelnuts as well as spinach and broccoli.
- Football: Promotes blood clotting and allows food to be transformed into energy, regulates the normal growth of a person and is responsible for forming teeth and bones.
- Iron: Carries oxygen through red blood cells. Found in all kinds of meat, seafood and liver.
- Potassium: Regulates body fluids, transmits the nerve impulse and maintains adequate muscle function. Food: cereals, legumes and vegetables.
- Zinc: It favors the growth and development of the organism, sexual maturation and the immune system. We can find it in shellfish, oysters in particular and the milk.
These are some of the nutrients that we must take into account so that the little ones and the children of our house take without question so that they grow strong and healthy, also very important in adults that perhaps many of us deviate by taking other less advisable products .