8 Foods Rich In Vitamins For Children
Food is a central aspect for the optimal physical, mental and even emotional development of people. In childhood, the maturation and growth stage par excellence, having the necessary nutrients is essential. For that reason, we present a list of foods rich in vitamins for children.
Vitamins are substances necessary for our body. In the following lines, we will review their different types and what function each one of them fulfills. Of course, we also mention by what foods they can be eaten.
Why are vitamins important for children?
There are many types of vitamins and of different types. For example, we can find fat-soluble vitamins – those of groups A, D, E and K – that are absorbed along with fats. Meanwhile, those of groups B and C are water soluble, this means that they are absorbed along with water.
Adequate vitamin intake is associated with the prevention of many diseases, according to a study published in the “Annual Review of Medicine.” For this reason we must ensure the consumption of foods rich in these nutrients.
8 vitamin-rich foods for kids
Logically, the primary way to incorporate vitamins is through meals. They can also be purchased through vitamin supplements . However, the need to ingest multivitamins has not been evidenced in the context of a varied diet, according to an article published in 2017. Food is the ideal resource to achieve these elements so important for health:
1. Vegetables
Although for many children who are not lovers of these foods it is not the best news, vegetables are indispensable sources of vitamins. Carrots provide vitamin A, as do green leafy vegetables like lettuce, spinach, and chard. This last group also contains vitamins K and B2. On the other hand, onion, peppers, cabbage and zucchini are other vegetables with a high content of vitamins.
2. Dairy and eggs
Like carrots and other orange-pigmented vegetables, dairy products and eggs concentrate a lot of vitamin A. This has great benefits for the body: it contributes to the health of the mucous membranes and the skin, prevents infections and is important for the growth and care of bones.
Likewise, these foods rich in vitamins for children contain those of group D. These have the particularity of enhancing the absorption of calcium; This will result in healthy bones and teeth.
3. Fish
Fish meat is extremely nutritious. In addition, it has the advantage of being attractive to many children, since its texture, aroma and flavor differ from other meats; others, however, may reject it entirely. This type of food is rich in B vitamins and vitamin D (in the case of oily fish).
4. Cereals
Cereals, as well as legumes, contain a lot of vitamin B. In fact, many typical breakfast items for infants are fortified with this nutrient.
Vitamin B is very important, since it intervenes in energy metabolism and allows healthy growth in many aspects. In addition, it fulfills other functions that we will see in the next section.
5. Meat
Not only does meat provide protein; it also contains vitamin B. As we mentioned when talking about cereals, their functions are various. Beyond those mentioned, it is also responsible for collaborating with the functioning of the nervous, digestive and cellular systems, among others.
6. Olive oil
Its importance as one of the foods rich in vitamins for children is based on its contribution of vitamin E. This works as an antioxidant, so it is extremely positive for the maintenance of cells. Thus, a large number of diseases can be prevented.
7. Citrus
Although they are not such an important source of vitamins, they do contribute by providing those that are important for the body’s defenses; Specifically, they have a high percentage of vitamin C. On the other hand, it is also very present in kiwi, pineapple, tomato and peppers.
This type of vitamin, which is also present in nuts, allows a better absorption of iron ; therefore, it is advisable to combine meat and fish with a tomato salad or another with peppers. If you add a fruit for dessert, much better.
8. Avocado
Another fruit with a very great nutritional value. The avocado, in many countries known as avocado, contains a lot of vitamin E whose benefits we previously described.
Increase your vitamin intake!
If you incorporate these vitamin-rich foods for children, your little one will have a large part of their nutritional needs covered. Plan meals and combine foods carefully ; the result will be a better state of health for all the members of your family.
Do not forget that the basis of a good state of health lies in the practice of physical exercise on a regular basis combined with a varied and balanced diet.
