Adults are the period when children develop strongly physically, psychologically and mentally. Providing adequate nutrition during this period is the foundation for long-term health and comprehensive growth, according to the Mayo Clinic.
Protein ( Protein)
Helps build muscle, regenerate cells and supports height development. Children should supplement from sources rich in protein such as eggs, lean meat, fish, milk, tofu and nuts.
Calcium
Necessary to build a strong skeleton system. This is the period when the body accumulates the maximum bone, reducing the risk of osteoporosis later. Abundant sources of calcium include milk and dairy products, dark green vegetables, and soybeans.
Vitamin D
Support effective calcium absorption and maintain a healthy immune system. Children should be exposed to bright sunlight and can supplement with salmon, eggs, and fortified milk.
Iron
This is especially important for girls who lose blood through their menstrual cycle. Iron helps prevent anemia, fatigue and maintain concentration. Found in red meat, liver, eggs, dark green vegetables and beans.
Zinc
Participating in cell division, supports height growth and physiological function. Zinc deficiency can cause developmental delays. Zinc is abundant in seafood, whole grains, and poultry.
Omega-3
Helps develop brainpower, improve mood and enhance cardiovascular health. Good sources are salmon, mackerel, walnuts, flaxseeds, olive oil.
Iodine and vitamins A, C, E
Supports thyroid function, vision, skin and immune enhancement. You can supplement it with iodized salt, fresh vegetables, citrus fruits, carrots, pumpkin...
