Your guide to TOP 10 Healthy food for kids in their growing years

Childhood is the most important time for growing humans in terms of development and habit formation, thus, it only makes sense that we give them the most nutritious and beneficial foods to eat. Listed below are the most important foods, and their respective highlights.

 1. Spinach - The humble green leafy vegetable is power packed with Iron.

Spinach is high in iron, a mineral which is the key component of haemoglobin- the protein required to transport oxygen all around the body through blood. Children need iron during their formative years and are susceptible to developing anaemia. Spinach is a great source of Iron especially for those who are

2. Milk – The first drink of every child is loaded with calcium.

Milk is great source of calcium, Calcium is a mineral that’s necessary for development of bone mass, the majority of which is built during childhood and adolescence or the teen years. It’s important to know that Vitamin D (normally received from sun) is needed for calcium and phosphorus absorption, which, in turnallows the strengthening of bones as well as prevents the formation of type 1 diabetes or juvenile diabetes. It’s always advisable to opt for an Organic toddler Milk or organic baby milk as organic milk is normally sourced from cattle feeding only organic fodder which is free from all sorts of chemicals and pesticides.

3. Yoghurt –The king of probiotics.

Full fat organic yoghurt is a great food for kids because it is high in probiotics and proteins, without the artificial sugars and flavours is the best form.

Probiotics are healthy bacteria that increase the health of the digestive system (reducing stomach problems) and boost the immune system, which is our body’s self defence from harmful viruses and bacteria.

4. Lean Meat, eggs and organic soy products - for all the Vitamin Bs (B1,B2, B3, B6, B12)

Vitamins B1, B2 and B3 are all important for growth, maintenance and repair of tissues, they perform various functions but essentially tissue binds various parts of the body together providing support and protection.

All of these essential vitamins can be found in various food categories such as organic nuts, organic seeds, legumes, lean meat, organic vegetables or organic eggs. It is extremely to add these types of food to your child’s daily diet .

Vitamin B12 helps to keep the body’s nerve and blood cells healthy, with the inclusion of folate in diet, it helps to produce new blood and nerve cells, as well as DNA. Lean meats, organic eggs, organic milk and organic soy products are all rich source of Vitamin B12.

5. Organic mashed carrots, sweet potato and pumpkins – the “Vitamin A”treasures.

Organic mashed carrots, sweet potato and pumpkins – the “Vitamin A”treasures.

Organic mashed carrots, sweet potato and pumpkin are a great source of Vitamin A for babies and toddlers.

6. Organic Cereals and Organic Oatmeal – for all the Fibre your child needs.

Organic cereals and Organic Oatmeal are very high in fibre which helps to keep the digestive system healthy. Organic cereals and oatmeal do not contain any chemicals or pesticides free processed sugars or artificial flavourswhich work to reduce the benefits of fibre.

7. Organic Peanut butter – High in healthy fats that your growing child needs.

Organic peanut butter without processed oils, sugars and flavours is high in natural good unsaturated fats (reduces the development of heart disease). Peanut butter is also a very good source of protein, especially for the vegetarians.

8. Kale or Cabbage – Rich of nutrients that’s essential in the development years.

Kale or cabbage is nutrient-dense vegetable and is especially high in vitamin K which is important for blood clotting and wound healing, it also contains folate which helps in new blood cell formation and contains vitamin C which is helps to boosts immunity.

9. Oily fish– The Omega-3 power source for brain development and more.

Fish is believed to be high source of Omega -3, which is crucial for brain health and development of the brain, it also protects the brain from a decline in mental ability whilst increasing the memory and focus. Fish is also believed to be high in vitamin D.

10. Organic Eggs – Power packed with essential nutrients.

One little free-range egg is packed with a multitude of essential nutrients, namely vitamin D, folate, riboflavin, vitamins A, E B5, B12 and iron- to name a few. Eggs also contain good cholesterol HDL (prevents the development of heart disease), Omega-3and high-quality protein.

The Author, Dr Sachin Deshmukh (MBBS. FRACGP),  is a general practitionerand has also been involved for several years with clinical drug research and is based in Australia