Nutrient-rich foods for growing age kids


Are your kids in growing age? Do you want to make sure they are having a healthy diet? Do you want to know which vegetable and fruit is best for your kids? Then we will answer your questions in this article. When kids are in growing every parent take care of their healthy diet in growing age which ultimately affects their mental and physical abilities. Here we are going to describe the main vitamin and nutrients rich food which helps your kids to grow healthier and with strong mental abilities.

In particular, having a keen eye around puberty and making sure these vitamins are being consumed will greatly help all the body changes that occur during this time. Especially in young women, who are experiencing their first menstrual cycle and the period cramps and pain that is associated with it. These women will be needing additional nutrients to help them through this new change.


Calcium is essential in strengthening bone mass which is built during childhood and in growing age. Calcium deficiency can cause serious diseases such as softening of bones or osteoporosis. The 1/3 of kids having the age of 4 to 8 do not intake enough calcium according to a statistic. We must make sure to eat calcium-rich food for healthy bones of our kids. Vitamin D helps to absorb calcium from the food it can be easily obtained from sunlight or foods rich in calcium such as cheese, milk, yogurt, cereals (fortified), juice and soy milk.

Vitamin E

According to a study, 80 percent of kids under 8 are deficient of vitamin E. The vitamin E is an antioxidant and protect the cells from damage mostly present in low-fat and fat-free foods. It is found in many of the fortified cereals, nuts, avocado, peanut butter, spinach, wheat germ, tomato sauce, plant oils and sunflower seeds.


Children are more than 40% deficient of potassium of the recommended potassium because it is mostly not present in kids diet. Potassium plays an important role in maintaining fluid balance, blood pressure and muscle contraction. Potassium-rich foods you can add to your kid’s diet are fish, tomato, apricot, honeydew, milk, yogurt, sweet and white potatoes, orange and bananas.


According to a recent study, one out of three kids is deficient in 20 percent of iron. The deficiency of iron is common in obese kids who have high calories and deprived of nutrient-rich products. Iron is the main component of RBCs carry oxygen to cells and play a key role in brain development activity and its deficit cause behavior and learning problems. The best sources to obtain iron are spinach, whole wheat bread, soy nuts, tomato, chickpeas, lentils, beans, chicken, beef and shrimp.


Fiber is not digested by our body but helps to keep them regular and fills them. Additionally, fiber-rich food protects you from a lot of diseases in future life. A kid should have 19 to 25 grams of fiber in a day and four years kids should intake at least 9 grams of fiber each day. It is equal to 2 whole bread grain slices, 1/2 cup strawberries and 1/2 cup brown rice. You can get fiber from apples, oranges, pears, blackberries, raspberries, cereals, beans, lentils, chickpeas, oatmeal, popcorn, nuts, green peas and sweet potatoes.