1. Calcium
Calcium will maximize the growth of bones and skeletons, both in childhood and beyond. In sufficient quantities, the calcium in the body necessary for muscle function, heart rate, and blood clots. The body will take calcium from bones to maintain required levels in the blood. This is why children need adequate calcium intake every day.
In teens age, girls need enough calcium because of lack of this mineral could be at risk of bone loss in old age. How much calcium is needed by the child? At the age of 1-3 years, children need to be 500 mg, and the age of 4-8 years when the need rises to about 800 mg. These needs can be met from dairy products and vegetables.
Another advantage of adequate calcium intake in childhood is low body fat levels.
2. Protein
"The protein is part of every tissue in the body therefore it is necessary the child," said Sheah Rarback, director of nutrition of the Mailman Center for Child Development.
Proteins are produced in calories, but actually taken the body is an amino acid which is the raw material to build cells and tissues as well as components in the whole process of the body, including enzymes and hormones.
Protein can be obtained from animal and vegetable products. Animal protein, especially eggs accounted for the essential amino acid that can not be made the body and are not found in vegetable products.
3. Fiber
Kids need fiber as well as adults need it. Research shows those who consume enough fiber has a risk of diabetes is lower, as well as high cholesterol. In children, the fiber will prevent constipation and meet their needs for vitamins and minerals.
4. Antioxidants
Antioxidants, including vitamin C, vitamin E, beta-carotene, and the mineral selenium, in the last decade received much attention from scientists in particular will benefit in preventing disease. In children, antioxidants also serve to boost the immune system.
In children, antioxidants can be met through food. Especially fruits and brightly colored vegetables, like broccoli, cherries, spinach, tomatoes, and much more.
5. Iron
In children, growth is strongly influenced by the adequacy of iron in their bodies. Their blood cells need iron to carry oxygen to every cell in the body. Iron also plays an important role in brain development and function.
According to Rarback, the adverse effects of iron deficiency in a child's brain may not be fixable.
Children at high risk of iron deficiency because their rapid growth while their intake of less. Meanwhile, the young women who begin menstruating also lose red blood cells each month. Iron deficiency can lead to anemia.
Food, either from animals or plants contain iron. However, iron from meat and seafood is more readily absorbed.
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