Top 10 indispensable nutrients for children

Canxi It is an essential mineral in the formation of the skeletal system, helping the child’s bone and teeth system to develop well. Provide enough calcium help children’s body healthy, help children achieve good height and stature when grown up. In addition, calcium also has the task of anti-clotting, helping the nervous system, helping muscles, and helping the heart do its inherent function. Lack of calcium can easily cause rickets, slow growth, brittle nails, or minor illnesses, or numbness and tingling in the knuckles, memory impairment…

Calcium can be divided into 2 types: calcium organic and calcium Inorganic. As recommended by medical experts, when you want to supplement calcium for the body, you should choose Canxi Gluconate (organic calcium). Canxi Gluconate is the type calcium Best for the body.

Rich food calcium cheese, milk, yogurt, ice cream, egg yolk, broccoli, spinach, tofu…

carbohydrate It is a basic ingredient in food that the human body uses for energy. In reality, carbohydrate It is a source of energy rich food, extremely important for the health of children. It helps children to be able to use fat and protein more effectively in creating tissues as well as correcting these tissues when they are disabled. Without carbohydrate, the body is very susceptible to fatigue, irritability, anemia, even depression… if the lack of carbohydrates lasts for a long time.

There are 2 types carbohydrate:

• carbohydrate simple: has a structure of only one or two sugar molecules. Simple carbohydrates have a sugar molecule called a monosaccharide (including fructose in fruit, galactose in milk,…); Simple carbohydrates have two sugar molecules called disaccharides (including sucrose in granulated sugar, lactose in dairy products, maltose in beer and some vegetables, etc.).
• carbohydrate complex carbohydrates: have a structure containing three or more sugar molecules, called polysaccharides, which are the main components of starchy foods. There are two types of polysaccharides: branched polysaccharides and unbranched polysaccharides. Complex carbohydrates are found in beans, peanuts, potatoes, corn, beets, cereals, whole grains, etc. Fiber is also a complex carbohydrate.

Rich food carbohydrate there are bread, cereals, rice, pasta, potatoes…

Vitamin C It is one of many substances involved in the body’s antioxidant defense system. Antioxidants (vitamin E, beta-carotene, Vitamin C) can convert oxidizing agents into harmless substances and excreted in the urine. Vitamin C Not only has the effect of fighting colds and flu, but it also has the effect of promoting cell health, protecting blood vessel walls, helping to heal wounds quickly, helping to protect and develop bones, teeth, nails, etc. help anti-oxidation… In addition, Vitamin C Helps to absorb iron of plant origin. Assists in the transfer of iron from serum to ferritin for storage in the liver and release of iron from ferritin into serum when required. Helps to absorb calcium well by preventing calcium from turning into insoluble form. Converts folic acid from its inactive form to its active form and stabilizes it in its active form, preventing urinary loss. Lack vitamin C easy to cause fatigue, prone to dental problems, dry hair and skin, easy to infection…

Rich food vitamin C found in sour fruits (orange, lemon, star fruit ..), strawberry, tomato, potato, watermelon, cabbage, broccoli, cauliflower, spinach, papaya, mango…

Vitamin D plays an important role in the development of bones and teeth of infants and young children. Vitamin D participates in the absorption of calcium and phosphorus in the intestines and kidneys, and regulates the synthesis and secretion of important hormones. Breast milk, like all other milks, does not provide enough vitamin D for babies. Children who are not provided with enough vitamin D will affect the development of bones, because bone and cartilage are not fully calcified, cartilage develops abnormally, deforms bones, slows growth and has resistance. feebleness.

In 5 categories Vitamin D have been discovered, vitamins D2 and D3 are considered to be the most important for humans. Vitamin D absorbed from the sun, food and supplements. This is one of the essential supplements for babies.

Rich food Vitamin D such as: fish, fish eggs, soy products (tofu and soy milk), sausages, sausages, ham…

Protein It is an essential nutrient for the production, repair and maintenance of muscles. It is the most important nutrient that helps the child’s body create cells and convert food into energy. Amino acids, which are constantly being replaced, help fight inflammation and transport oxygen in the body. Protein is the basic building material of the body, accounting for 18% of human body weight. All cells and all important organs such as liver, kidney, heart, skin, hair, muscles, brain, plasma, blood… are made by protein constitutive. Many studies warn, if lacking protein In the long run, cells will be damaged, the body will be malnourished, slow to develop, children will be weak, anemic, prone to disease, which can lead to death.

There are two types of protein:

• Animal protein: often more popular and well known. These are foods such as meat, eggs, fish, milk, etc., which are precious proteins because they contain high protein content.
• Plant protein: are foods such as legumes, rice, noodles, corn, nutritious seeds, etc. Although the protein content is not as high as that of animals, it is highly appreciated for being a source of healthy protein. strong for our body.

Rich food protein including: animal meat, poultry, fish, eggs, granular foods, beans, dairy products…

Iron is a trace element, has a very important role in strengthening the body’s immune system, especially for young children. Iron This is an extremely necessary nutrient for the baby’s body in creating healthy blood sources to transport oxygen to the cells in the body. Children are the most susceptible to iron deficiency due to their increased needs, the iron requirement in breastfed children is 7 times higher than that of adults in terms of body weight. The most important role of Iron It is together with protein to form hemoglobin (hemoglobin) that transports oxygen, so iron deficiency leading to nutritional anemia is a common disease in children. Lack IronChildren will be anemic, easily sick, sick, tired, lack concentration…

Rich food Iron red meat, liver, poultry, shellfish, snails, whole grains, beans, peanuts, iron-fortified cereals…

According to nutritionists, folate very important for the group of women preparing for pregnancy, motherhood and also very important for young children. This is a type of B vitamin (specifically B9) that helps in the development and maintenance of healthy cells in the body of children. Folate has a role in reducing the risk of neural tube defects in the fetus, increasing folic acid has the effect of reducing homocysteine ​​in the blood… folate anemia, incidence and recurrence of neural tube defects (birth defects), increased risk of cancer, increased risk of cardiovascular disease and many other health conditions.

Food contains folate Many are dark green leafy vegetables (cauliflower, celery, lettuce), fruits (oranges, bananas and peppers), beets, legumes, breakfast cereals, pasta, pasta, flour cereals, asparagus, okra, rice, eggs, fish, animal liver (cow, pork, chicken), mushrooms, yeast…

V is considered an important source of nutrients indispensable for both adults and children. It performs many different functions in the body. V Helps children grow and develop more completely, plays a role in the process of seeing of the eyes, early manifestation of vitamin A deficiency is a decrease in the ability to see in low light (night blindness). More vitamin A strengthen the body’s immunity. Lack vitamin A reduces resistance to disease, is susceptible to severe infections, especially measles, diarrhea and respiratory infections leading to an increased risk of death in young children, growth retardation, stunting, visual impairment (night blindness) ), immunosuppression, reduced skin scab thickness…

There are 2 types vitamin A:

• V Preformed vitamin A is present in animal products such as meat, fish, poultry and dairy products. Another is provitamin A found in plant-based foods such as fruits and vegetables. The most common provitamin A is beta-carotene.
• V Also available as a supplement, usually as retinyl acetate or retinyl palmitate (transformed vitamin A), beta-carotene (pro-vitamin A), or a combination of converted vitamin A and provitamin A.

Rich food vitamin A found in carrots, sweet potatoes, apricots, spinach, broccoli, cabbage, fish oil, egg yolks…

Fiber It plays an important role in keeping the digestive system and body healthy. Foods with high fiber content help increase satiety, curb excessive cravings. Furthermore, when combined with drinking enough water, fiber Help your baby avoid constipation – a common problem in babies. Fiber (Fiber) helps the digestive system work properly, reducing the risk of cardiovascular disease, diabetes and cancer later in life. Fiber is considered as a gift of nature to mankind to promote health.

Fiber divided into 2 types:

• Soluble fiber is a substance that can be dissolved in liquid into the intestinal tract in the form of a gel. Found in leafy vegetables, fruits with high viscosity (jute, spinach…) and some legumes (soybeans, beans).
• Insoluble fiber: In contrast to soluble fiber, insoluble fiber is a substance that does not dissolve with liquids when entering the intestinal tract. It can be metabolically inert and provides swelling or presynaptic, fermentative metabolism in the large intestine. The swollen fibers absorb water as they move through the digestive system, soothing bowel movements. Insoluble fiber tends to accelerate the movement of food through the digestive system. Food sources of insoluble fiber include the husks of foods (wheat, brown rice, whole barley, and some) vegetables, tubers, fruits).

Rich food fiber There are grains, peas, lentils, red beans, granular foods, peanuts…

Fat It is an important and indispensable source of energy for young children and it is also easy to store in the body. So why do we need fat? It is because fats create insulation and keep the body warm, help absorb and metabolize fat-soluble vitamins, are a source of energy storage and supply, and are raw materials for building cells. It helps the body to efficiently use nutrients when the body needs them. More specifically, we need to pay attention to the importance of omega 3 good for retina and vision, enhance skin structure and function, improve brain, help protect heart, support anti-inflammatory.

There are four types fat is:

• Monounsaturated fat.
• Polyunsaturated fats.
• Saturated fat.
• Trans fats.

Food sources rich in fat are milk, vegetable oils, meat, fish, peanuts, beans, etc.