A Guide to Choosing Nutrient-Rich Foods for Kids

Nutrients are important compounds found in the foods you eat. They are essential for your health. Your bodies need these nutrients in the form of vitamins and minerals for energy and to support the growth, repair and maintenance of tissue cells. Vitamins and minerals belong to the category of trace elements. The body absorbs these traces of rich food. For example, some important vitamins that your body needs are vitamins A, D, E, C and K. However, important minerals are iron, copper, zinc, sodium, potassium and iodine. Although your body needs nutritious food in small amounts, they are essential for proper growth.

What are Nutrients?

Before learning which nutrient-rich foods should be added to your plate more often, what exactly are these nutrients?

Simply put, nutrients are chemical compounds in food that are necessary for the body’s metabolism, growth and reproduction. The digestive process involves breaking down nutrients into components so the body can use them.

There are two categories of nutrients: macronutrients and micronutrients. Carbohydrates, proteins and fats are the three main types of macronutrients. Vitamins and minerals, as trace elements, are additional molecules that cells need to produce energy.

The Importance of Vitamin-Rich Food

The importance of vitamin-rich food in maintaining overall health cannot be overlooked:

  • Vitamin-rich foods are essential for supporting bodily functions, from immune response to bone health.
  • Consuming nutritional food enhances energy levels and improves mental clarity, facilitating better daily performance.
  • Nutrient-rich foods aid in the prevention of chronic diseases by supplying antioxidants and reducing inflammation.
  • A diet filled with a variety of vitamins ensures optimal growth and development, which is especially important in children and adolescents.
  • Incorporating a wide range of vitamin-rich options promotes a balanced diet, ensuring that all necessary nutrients are consumed for maintaining health and well-being.

Foods Rich in Vitamins and Minerals

  1. Fruits and Vegetables (h3)
  2. Fruits and vegetables are the most vitamin-rich food items that deserve a place in your diet. They are abundant in vitamins, minerals, fibre, and disease-preventing phytochemicals. These phytochemicals help “fight” to protect your health and reduce your risk of serious chronic diseases.

    Phytochemicals are often associated with colour. Fruits and vegetables of various colours, including green, yellow-orange, red, bluish-purple, and white, contain a unique blend of nutrients and phytochemicals that support overall health.

    Some fruits and vegetables you should include in your diet are:

    • Strawberry
    • Pineapple
    • Apples
    • Grapes
    • Bananas
    • Blueberries
    • Mangoes
    • Cherries
    • Peaches
    • Tomatoes
    • Tomatoes
    • Avocado
    • Beans
    • Spinach
    • Kale
  3. Grains
  4. Don’t be afraid to include whole grains in your diet, as they contain many nutrients, including B vitamins such as thiamine, niacin and folate. Cereals are also a good source of minerals such as magnesium, selenium and iron. Whole grains generally contain fewer calories and less fat.

    Below are some grains you should add to your diet today:

    • Pasta (whole grain)
    • Whole grain crackers, bread and pastries
    • Tortilla (whole grain)
    • Oats (flaked or rolled)
    • Brown rice Wild rice Corn
  5. Milk
  6. Milk is an excellent addition to your diet, making it more nutritious. Dairy products offer significant benefits, including strengthening bones, as they are rich in calcium and vitamin D. Additionally, dairy products contain numerous probiotics and proteins, which are essential building blocks for cells.

    Below are some dairy products that you should include in your diet.

    • Kefir
    • Yogurt
    • Soy milk
    • Cheese
    • Almond milk
  7. Meat
  8. Regular consumption of meat is essential for human health as it provides proteins, vitamins, and minerals necessary for the smooth functioning of muscles and organs. Meat is a significant source of protein, zinc, and iron. This vitamin food item also contains relatively high concentrations of several B vitamins, including B2, B6, and B12.

    Opt for lean meats such as chicken and turkey. Seek cuts labelled with terms like “round,” “loin,” or “leg,” as these are healthier options. Before cooking, trim any excess fat from the outside.

  9. Fish
  10. Fish is one of the most nutritious foods you can eat. Fish is beneficial because it can help reduce the risk of disease because it is low in unsaturated fats. It also reduces the risk of rising cholesterol because it is rich in omega-3 fats.

  11. Beans
  12. Due to their unique nutritional profile, beans are the only product classified as plant and protein. Beans offer many health benefits due to their high fibre content, lean protein content and many vitamins, minerals and phytonutrients they contain.

Vitamins and minerals are important nutrients because they provide essential compounds that are necessary for a healthy body to function. For example, vitamins A, D, E, K and C make up the immune system and help regulate other body functions. At the same time, potassium, iodine, sodium, calcium, zinc, copper are some of the elements that regulate hormones, muscle functions and other healthy body organs. It is important to include many vitamin-rich foods in your diet.

At Kangaroo Kids International School, we prioritise holistic development, recognising the crucial role of nutrition in shaping young minds and bodies. Our curriculum integrates education on the importance of vitamins and minerals, fostering a culture of healthy eating habits among students. We offer diverse vitamin food items options rich in essential nutrients, ensuring students receive the necessary compounds for optimal growth, cognitive function, and overall well-being. Through this holistic approach, we empower students to thrive academically and lead healthy, fulfilling lives.