Important Nutrients for Your Toddler’s Diet
Your toddler is at a tricky age where he/she is normally weaned from breast milk and all his/her nutrients now come from other food. Toddlers are picky eaters and often do not eat a healthy balanced diet. Although many parents know and provide their children with a balanced meal, i.e, proteins, carbohydrates and fats there are some other important nutrients, minerals and vitamins that are sometimes overlooked but are just as important for your child’s physical growth and development.
The following are some of these nutrients, their use and what foods you can find them in:
Iron:
Iron is vital for making haemoglobin and myoglobin (stores oxygen in the muscles) and a deficiency in iron causes anaemia which leads to muscle weakness, fatigue and other problems.
Where your child can get his/her iron:
- Liver (from chicken, mutton etc)
- Spinach and other green leafy vegetables
- Nuts such as peanuts, almonds and cashews
- Whole grains
- Tofu
- Pulses and Lentils (including beans)
Vitamin D:
Vitamin D is needed for absorption of calcium and promotes strong and healthy bones as well as teeth. A deficiency in Vitamin D produces rickets (soft bones) in children and also manifests as osteoporosis in adulthood.
Where your child can get his/her Vitamin D:
- Salmon/Cod
- Fortified milk
- Pork
- Egg Yolks
- Mushrooms (depends on the type of mushroom however)
Although many say Vitamin D can be got through sunshine, it apparently also depends on the geographical location, time of the day as well as skin type. It can get blocked by sunscreen, smog etc. as well.
Potassium:
Potassium ensures normal heart rhythm and muscle function and works with sodium to maintain fluid balance in the body among other things. A deficiency in potassium results in muscle weakness, fatigue, dry skin and irritability.
Where your child can get his/her Potassium:
- Bananas
- White Beans
- Prunes and raisins
- Potato(with skin)
- Almonds
- Spinach
Fiber:
Fiber is an often overlooked nutrient. It promotes healthy bowel movement and digestion. A fiber-food rich diet apparently reduces the risk of heart disease and even cancer later in life. Lack of fiber in your child’s every day diet may lead to constipation and other such problems.
Where your child can get his/her fiber from:
- Lentils
- Split-peas
- Vegetables(such as okra, eggplant and cabbage)
- Chick-peas
- Unpolished, brown rice
- Fruits(such as mangoes, apples, oranges and sweetlimes)
Vitamin A:
Vitamin A helps keep the eyes healthy, aids in bone growth and also boosts immunity amongst other things. Severe vitamin A deficiency leads to night blindness however even in milder forms it causes the body to be more susceptible to illness.
Where your child can get his/her Vitamin A:
- Carrots
- Sweet potatoes
- Spinach
- Apricots
- Egg yolks
- Oatmeal
Zinc:
70 important enzyme systems in the body depend on zinc to perform their functions especially in digestion and metabolism of the body. A zinc deficiency leads to stunted growth as well as impaired immunity amongst other things.
Where your child can get his/her zinc:
- Baked beans
- Chicken
- Pumpkin seeds
- Garlic
- Sesame seeds
- Chick-peas
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