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Today in Health & Wellness

Children and Nutrition

Doctors to Consult
The nutrients needed by children are just the same as the nutrients by adults. The difference is that nutrition for children is based on their age, gender and activity level. A greater number of calories are needed for more active children. Boys and older children require more than girls and younger children. Consult a nutritionist or physician for the caloric requirements of sick children or those who have a medical condition.

Essential nutrient requirements

Protein: Supports growth and development.
Sources: Seafood, lean meat and poultry, eggs, beans, peas, soy products, and unsalted nuts and seeds.

Carbohydrates: Provides the body with energy and serves as a fuel source for the brain and nervous system.
Sources: Sweet potato and pumpkin, fresh fruit, legumes, beans, wholegrain cereals, breads, brown rice, pasta, low-fat dairy.

Calcium: Used to build strong bones and teeth.
Sources: Milk and dairy foods, canned salmon or sardines with bones, broccoli, tofu, oysters.

Iron: Important in making hemoglobin and myoglobin.
Sources: Red meat, chicken, beans, nuts, whole grains, and spinach and legumes.

Fluoride: Responsible for healthy tooth development and cavity prevention.
Sources: Fluoride in tap water, food cooked in fluorinated water.

Iodine: Helps in thyroid function.
Sources: Iodized salt, strawberries, yogurt, seafoods.

Zinc: Improves memory and school performance.
Sources: Oysters, beef, pork, liver, dried beans and peas, whole grains, fortified cereals, nuts, milk, cocoa, and poultry.

Magnesium: Same with calcium; it is used for the healthy bone growth of children.
Sources: Whole grains, nuts, pumpkin seeds, and white, black, navy beans.

Potassium: Used for proper functioning of many body systems.
Sources: Potatoes, bananas, cooked spinach, oranges, prunes.

Vitamin A (Beta-carotene): Important in vision and bone growth.
Sources: Milk, eggs, liver, fortified cereals, carrots, sweet potatoes, squash, peaches, papayas, mangos.

Vitamin B1 (Thiamine): For glucose metabolism and responsible in nerve, muscle and heart function.
Sources: Yeast, cereal grains, beans, nuts, and meat.

Vitamin B2 (Riboflavin): Maintains energy supply of the body and protects from free radicals.
Sources: Milk, cheese, and yogurt, meats and leafy green vegetables, enriched breads and cereals.

Vitamin B3 (Niacin): Used for proper functioning of fats and sugars in the body.
Sources: Yeast, meat, fish, milk, eggs, green vegetables, beans, and cereal grains.

Vitamin B6 (Pyridoxine): Used for proper growth and development of the brain, nerves and skin in the body.
Sources: Whole grains, turkey, liver, fish oil, soy products, nuts, beans, egg yolk, leafy vegetables.

Vitamin B12 (Cobalamin): Maintains the health of nerve cells and nervous system and is also needed for the synthesis of red blood cells.
Sources: Dairy products, meat, poultry, seafood and eggs.

Vitamin C (Ascorbic acid): Serves as an immune system booster and helps the body absorb iron from food Sources.
Sources: Guava, orange, red bell pepper, papaya, strawberry, grapes, mango, tomato.

Vitamin D: Responsible for absorbing calcium into the body and is used for bone formation, growth, and repair.
Sources: Sunshine, fortified dairy and juice, cod liver oil, salmon, tuna, mackerel.

Vitamin E: Used to fight free radicals and maintain healthy skin.
Sources: Wheat and oats, leafy green vegetables, vegetable oils like sunflower, canola, and olive, egg yolks, nuts, seeds.

Vitamin K: Responsible in blood clotting.
Sources: Leafy green vegetables, liver, soybean oil, oats.

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