Easy ways to get kids Protein with a balanced diet

Adding high-quality protein food for kids can be challenging especially when the child does not eat meat. Kids aside, adults also face deficiency of protein in their daily diets. According to the Protein Consumption in the Diet of Adult Indians Survey, 9 out of 10 Indians consumed less than adequate proteins daily. 91% of the vegetarians and 85% of the non-vegetarians were protein-deficient.

Protein is considered the body’s building block and repair agent. It’s also integral in forming enzymes and hormones in the body. From digestion to immunity, from hair to nails, everything requires protein. The suggested intake of protein is decided at 0.8 gm per kg of body weight. For athletes or kids in active sports, few studies state that it is best to eat protein within 30 minutes of exercise. This is the period when most muscle formation or muscle repair happens, and timely protein consumption enables that.

One of the most common signs of not getting enough high-quality protein food for kids is swelling in any body part. This usually happens in legs, feet, hands or abdomen. Proteins circulate in blood and keep fluid from building up in tissues. In the absence of enough protein, fluid begins to collect thereby resulting in swelling. More generally, kids who are protein deficient develop weaker bones and muscles, damaged skin, hair nails, lower immunity and also compromised or delayed physical growth.

The suggested intake of protein is decided at 0.8 gm per kg of body weight. It can be helpful to include a high-quality protein food for kids in most meals and snacks to help children achieve the daily recommended intake of protein. It is even better to give protein in kids preferred food formats like chocolate covered nuts (recipe), lentil wraps (recipe), pizza (recipe), nut butters and others. Here is a quick list of some easy high- quality protein food for kids:

  • Nuts & Seeds:
  • Consuming protein though nuts can be the easiest form of consumption. Peanuts, Almond and Pista (what are their benefits?) are higher in protein than other nuts. 20g of these nuts or 1 tablespoon of nut butter spread can be enough for 7g of protein.
  • Pumpkin seed is the highest source of protein with 7g protein in just a spoon of seed powder.
  • Mixing this in the batter or dough is an easy way to feed nutrition to kids in their favourite formats. (Easy to feed nuts and seeds spread for kids)
  • Lentils & Beans:
  • All types of dried beans, lentils, split beans are great sources of protein. They can be cooked to consume directly, or sprouted (why sprout?) or made into a batter for wraps (recipe for lentil wrap or lentil soup). These can also be boiled and added to the dough (along with the water).
  • It is necessary to soak these before cooking. Soaking (why soak?)breaks down the phytic acid which makes it easy for the body to absorb all the nutrients and also digest the food better.
  • A cup of cooked lentil can give roughly 18g of protein which is around 50-60% of the child’s daily requirement.
  • Dairy: Dairy and its products are a great source of protein and hence a good option to be added in the list of natural, high-quality protein food for kids. Dairy can be consumed directly, or mixed with nut powder or, flavoured with fruits. Dairy products like cheese (which cheese is better?) can be consumed raw or with pizza and wraps. Together the meal will be rich in protein. In addition to protein, milk and milk products provide other essential vitamins and minerals for child growth, including calcium and vitamin D. Milk helps to balance the nutrition in your kids’ meals. When you pair your kids’ meals with an 8-ounce glass of milk, you can help them reach their daily recommended value for protein, calcium and vitamin D. 

For those who are off dairy, soy or nut milk, tofu is a great alternative for added protein (tofu wrap recipe). It is although less preferable to consume nuts or soy or oats in milk form after filtering out all the fibre.

If your child is not a fussy eater then other sources of high quality protein can be spinach, cauliflower, broccoli etc which can be grated or pureed and added to whole-wheat or multi-grain dough to make bread/ roti/ pizza or batter for wraps/ pancake/ cheela/ dosa (Recipe).

Recipe for Cauliflower Pizza

We are happy to introduce our range of nutritious & tasty products for kids!!

We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

Let’s try to make every food a child wants to eat more tasty and nutritious with hidden herbs and nuts.

Dough:

  • Both handful of cauliflower, pureed with little water
  • 2 cups Wholewheat flour or half mixed with Rye flour
  • Salt and Oregano seasoning
  • Add any nut spread or Iyurved’s 5 herbs and 7 nuts savoury spread (order here)
  • 1 tsp yeast
  • 1 tbsp nutritional yeast (optional)
  • 1 tbsp psyllium husk (optional)
  • 1 tbsp honey (optional)

Mix all together into a sticky soft dough. Leave covered with cotton cloth and dry lid in a dark space for 2-3 hours. Once done, take a small ball of dough and roll into pizza base. Top this with sauce, veggies, greens, cheese, tomato as per your wish. Preheat for 5 minutes and Bake for 12-15 minutes at 250 celsius. Serve!

India’s First ever Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ chocolate or savoury spreads ORDER | 0% preservative

Daily Nutrition for: Immunity, Brain development, Bones and Overall growth

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Is fast food ok for kids?

Over the last two decades, so many fast food restaurant chains have emerged and are on a constant rise. Whether we are travelling, have guests, short on time, hanging around with friends or simply want to relax, pizza, burger and fries are an instant choice, both affordable and comfortable for parents and children. In reality, food with high sugar/ saturated fat/ salt (what does sugar do to kids?) and low nutrient value in terms of protein, fibre, vitamin and mineral is termed as Fast Food. Food that can be served ready-to-eat and fast. Many of our children are fond of such ready-made food. But these foods have a negative impact on kid’s health in the long run and some of the concerning outcomes are obesity, stress, hormonal imbalance in kids. A single fast food meal could add 300-500 calories instantly without much added nutrition, terming it as empty calories (Why should kids eat a balanced diet?).

Kids love to enjoy meals with high sugar content. Sugar can be consumed in many forms like Bread which is extremely high in added sugar and one of the most staple foods in every household for kids. Other common sources of sugar are white sugar, brown sugar, cane sugar, cookies, candy, donut, cake, canned drinks, packed juices, bottled shakes and smoothies, granola bars, sauces, jams and many others. Such intake on a regular basis can deplete four of the best bone-friendly nutrients from your child’s body.

During the early years, the bones of kids develop and grow while also being depleted at the same time. If the consumption of calcium, Vitamin D and other required minerals are sufficient, the health of bones will be positive. If the consumption of required vitamins and minerals are less, the depletion of bones will soon take over resulting in much weaker bones and easy fractures. When sugar is consumed, there is acid that’s released in the body. In order to balance this acid, calcium is extracted from the bones resulting in Calcium deficient weaker bones. Vitamin D assists in absorption of Calcium by the bones. Consumption of sugar increases an enzyme that degrades vitamin D and thereby also results in reduced absorption of calcium by the bones. Double whammy!

Vitamin C helps to make collagen and also delays the decaying process of bones. Sugar intake restricts the absorption of this vitamin into our body cells resulting in weaker bones.

Magnesium works on keeping the bones strong. Sugar strips the body of magnesium too by releasing it out through urine.

BEST SNACKS FOR CHILDREN:

Many packaged snacks for kids are extremely unhealthy. They are often full of refined flour, added sugars, and artificial ingredients like colours and flavours. Snacks can act as a great opportunity to sneak some extra nutrients into your child’s diet. Instead of highly processed fast foods, fill your child’s tummy with healthy whole food snacks that will provide energy and complete nutrition.

  • You may consider popcorn as junk food, but it’s really a nutritious whole grain healthy fast food for kids. As long as you don’t drown it in unhealthy fat like margarine, popcorn can be a snack for kids. It is also loved by them. Popcorn actually has 4 grams of fibre per 3-cup serving, which makes it a filling snack and good for digestion.

Amongst many minerals and vitamins that contribute towards Brain Health– Development and Function, a few are Manganese, Vitamin B6 and B9. Just a cup of Makhana is enough to meet 50% of Manganese requirements for the day.

It is those rare snacks which are loaded with a good balance of Vitamin Bs. Not just Brain, Makhana also supports strong bone development of a growing child.

  • You can make them healthy fast food for kids, when you use the right ingredients. Healthy cookies contain whole grain flour, which provide protein, vitamins, minerals, and fibre. It can be a favourite treat for kids and adults as well. Adding ground seeds like flax, chia or sunflower seeds to the cookie mix make them more nutritious. By swapping out the added sugar and using other alternatives like puree of dates or raisins or dried berries can make the cookie a healthier choice. (Recipe of cookies)
  • Bread is a staple food in many households. Healthy spreads for bread can be a good way to feed essential nutrition to children. It can not only calm down a kid’s hunger pangs but also give a dose of good fat, protein and vitamins. Peanut butter mixed with cocoa and dates or honey is a bread spread which is loved by adults and kids alike. It is enough to provide with essential nutrients as well as antioxidants. (see Iyurved’s 5 Herbs and 7 Nuts spread)
  • Mixed nut balls or laddoo are the best snacks for children to settle their sweet cravings. Peanut butter (or any other nut butter) mixed with almond flour, dipped in melted dark chocolate is just the perfect snack for anytime during the day. Consuming Nuts and seeds is among the best food with protein to meet the daily requirement of the body and also among the best foods for children in their developing years. (Recipe of nut balls)
Laddoo/ Sweet ball using Iyurved’s 5 herbs and 7 nuts spread
  • Smoothies are a great way to pack fibre and vitamin rich fruits and vegetables, calcium, protein and good fats into a drinkable meal or snack. They are really easy and fast to make at home, and you can create lots of flavour combinations using what you have. An addition of kefir instead of yogurt adds the necessary bacterias to the drink. (Recipe of kefir shake)
  • Cake or cupcake is undoubtedly a favourite and healthy fast food for kids. Using whole wheat flour and mixing with seeds of Sunflower, Pumpkin and Melon together offer a great source of nourishment to the body. 1 tablespoon of this seed mix provides 5g of protein. A spread of this can easily blend with any dish and won’t even get noticed by kids.(Recipe of cupcakes)
  • Recipe of Chocolate chip Oat Cookie with seeds:

We are happy to introduce our range of nutritious & tasty products for kids!!
We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

Let’s try to make every food tasty and nutritious with herbs and nuts.

Enjoying Tasty Nutrition!
  • 1/3 cup each semolina, wheat flour, oats and melon seeds
  • Handful Chocolate drops (or more)
  • Honey (as per sweetness)
  • Pinch salt
  • ¼ tsp Cinnamon powder
  • 2 tbsp ghee or Iyurved’s 5 Herbs & 7 Nuts chocolate spread (order here)
  • Little Milk to make firm dough
  • Take a big ball of dough
  • Roll in between two baking/parchment papers.
  • Preheat oven for 5 min.
  • Place rolled cookie with baking sheet on the middle rack. Bake as a single piece at 200 for 15 min. Once edges begin to brown, take it out.
  • Cool on rack. Once completely cool, break the cookie as you like or just eat rightaway.  

India’s First ever Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ chocolate or savoury spreads ORDER | 0% preservative

Daily Nutrition for: Immunity, Brain development, Bones and Overall growth

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Benefit of eating Apple and Banana for Kids

There is a famous children’s rhyme- I like to eat eat eat Apple and Bananas…which too agrees to the power of these fruits. Just one each of these fruits can meet over 50% Fibre and Vitamin C requirement for the day, solving for Digestion and Immunity.

Vitamin C is neither produced not stored in the body. Hence it becomes imperative to consume it everyday. It is a powerful antioxidant which protects the body against free radical damage that can lead to serval diseases in the long run. Vitamin C is also important for the formation of collagen protein which is found in skin, bones and teeth. Deficiency in Vitamin C can lead to susceptibility to infections, aging, bleeding gums and slow healing.

Apples should be mashed or steamed or blended for consumption but never juiced. All the fibre of the fruit is strained out when it is juiced. The polyphenols present in the skin of the apple are also separated out while juicing. Polyphenol is an antioxidant which helps to fight diseases. In simple words, it will balance the negative impact of consuming other fast-foods. Several studies reveal the benefits of consuming 400mg of this compound to work its magic on making body healthy and disease free. Hence, always consume an apple with the skin.

Banana and apple are great sources of natural fibre. The moment you remove the skin of the apple, you reduce the fibre by 50%. Kids needs 15-20g of fibre based on their age/ weight. One apple with skin can give roughly 5g of fibre. One banana has 3g of fibre.

  • Kids nowadays consume 1/10th fibre of what was consumed centuries ago. Processed, easy-to-gulp food has taken priority. This has resulted in extreme digestion issues.
  • Banana is high in fibre and prebiotics, both of which support smooth digestion.
  • 1 Apple provides roughly 400mg of Polyphenol, which is enough for the day.

Mostly kids enjoy eating apple and banana for their snack. They are the easiest source of added fibre and Vitamin C along with varied nutrients in daily diet. In addition to fighting infection, Vitamin C also helps in absorbing Iron in the body. Iron is important for high energy levels as it helps in blood production in the body (haemoglobin).

These fruits also help in keeping kids full for a longer duration due to high fibre content. This helps in controlling the prevalent binge eating trend in kids nowadays which causes childhood obesity and other health issues.

Finally, in addition to fibre and vitamin C, apple also has a compound Quercetin which favours Brain health and impacts better memory and cognitive ability in kids.

Recipe for Apple and Banana Muffins (with hidden herbs and nuts)

We are happy to introduce our range of nutritious & tasty products for kids!!

We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

Let’s try to make every food a child wants to eat more tasty and nutritious with (hidden) fruits, veggies, herbs and nuts.

Recipe:

  • 2 eggs or 2 tbsp chia or flaxseeds powder soaked in 6 tbsp warm water till it becomes lumpy
  • 2 mashed banana
  • 1 tbsp butter or Iyurved’s 5 herbs and 7 nuts savoury spread (order here)
  • 1.5 cup wholewheat flour or almond flour
  • ¾ tsp baking soda
  • pinch of salt
  • 1 small apple cut in small chunks
  • Honey (optional)
  • Chocochips (optional)
  • Preheat oven at 175 celcius for 5 min.
  • Mix eggs/ chia or flax paste, banana, and butter or Iyurved’s 5 herbs and 7 nuts savoury spread (order here) in a bowl.
  • Add flour, baking soda, apple chunks, salt to the bowl and Mix well. Feel free to add chocolate chips to the mixture
  • Taste the mixture for sweetness or else add honey
  • Divide batter to muffin pan or moulds.
  • Bake for 16 to 18 minutes or until golden brown and toothpick/ knife inserted into the center comes out clean.
  • Cool on wire rack and eat!
  • Feel free to add chocolate chips to the mixture
  • Add melted dark chocolate or Iyurved’s 5 herbs and 7 nuts choco spread (order here) on top (optional)

India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ chocolate or savoury spreads to meet daily Nutrition ORDER | 0% preservative

Daily Nutrition for: Immunity, Brain development, Bones and Overall growth

(shipping in India only)

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What is with Saturated fat nuts ghee

Do you know that from the moment we are born, we begin to latch (pun intended) onto Saturated fat? Breast milk is a high source of saturated fat, formed naturally and is unprocessed. Now… if saturated fat is so bad, then why does the world go ga-ga over feeding only breast milk to a new born for as long as possible?

Olive! Another high source of saturated fat, key part of traditional diet of Middle Easterners, naturally occurring and unprocessed.

Coconut, high source of saturated fat, naturally occurring and unprocessed, loved by most of the Asians since forever.

The list is not long but it is intriguing. Nuts, Avocado and Ghee are few more examples.

  • On a very high level- there are two kinds of cholesterol- LDL (bad) and HDL (good). Saturated fat from the natural food sources actually increases both LDL and HDL. However, within LDL, there are two types as well- Type A and Type B. With the consumption of saturated fat from natural food sources, studies reveal that only type A LDL increases which doesn’t impact the heart. It is type B of LDL that impacts the heart, and that’s sourced primarily from refined carbohydrates (processed/comfort foods). Hence, it is advised to eat whole grains where the ratio of fibre to carbs is higher.

Our body needs saturated fat from natural sources. They help to fix hormones that can otherwise cause the body to go haywire impacting weight, mood, acne, bloating, PCOS, thyroid, sleep and the list goes on. Our brain, that is just 2% of our body mass but consumes 25% energy of the body, needs fat to perform efficiently for life. Saturated fat also stays inside the body cells to build a defence system and attack viruses and bacterias.

If you look around to find a food which has both high level of carbohydrates and saturated fat existing together, you might not be able to. Do you know that nature has not designed any food where saturated fat and carbs are combined? Generally speaking, fruits and veggies are mostly carbs or fibre. If you pick up any grain, then they are mostly protein or carbs. Can you think of any example with both saturated fat and carbs?

The most commonly loved and preferred food, nowadays, are fries, burger, chips, doughnuts etc. They are excellent examples of processed foods where both saturated fat and carbs are combined. They don’t occur naturally around us like a fruit or vegetable or whole grains. These are processed foods and hence can be harmful for the body. Interestingly, a study revealed that this kind of a processed food combination confuses and falsely tricks the brain into valuing this meal higher in nutrition (fat and carbs), releasing higher amount of dopamine (a feeling of reward) and ultimately resulting in more craving for the same.

So you can safely go back to those nuts, avocado, coconut and other naturally occurring saturated fats which haven’t been processed and combined with carbs. And keep a distance from saturated fats which are manufactured and combined with carbs in the form of fast-foods.

Recipe for Millet Pizza with hidden Veggies and herbs

We are happy to introduce our range of nutritious & tasty products for kids!!

We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

Let’s try to make every food a child wants to eat more tasty and nutritious with (hidden) veggies, herbs and nuts.

  • ½ cup Jowar (sorghum)
  • ⅓ cup wheat or tapioca flour
  • ½ cup cooked oat
  • Salt and oregano
  • Nutritional yeast (optional)
  • Water to make a soft dough

Mix all this and make a soft sticky dough. Leave to rise for an hour.

Sauce:

  • Preheat oven for 5 min. Roll pizza and apply Iyurved’s herb and nut spread and pizza sauce. Sprinkle cheese, bake for 10 min at 220C.

Kids LOVE it and never notice the hidden veggies, herbs and nuts!

India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ chocolate or savoury spreads to meet daily Nutrition ORDER | 0% preservative

Daily Nutrition for: Immunity, Brain development, Bones and Overall growth

(shipping in India only)

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Food to manage body-ache, menstruation, irritable mood, hyperactivity and anxiety

Food choices can directly impact stress levels in the body. Consuming refined or processed carbs like white flour, bread, pasta, pizza, white rice can directly increase the blood sugar in the body and ultimately impact stress levels. On the contrary, foods which are whole grains like amaranth, buckwheat, barley or other high fibre foods can control the spike in blood sugar and manage stress. Fibre rich foods are suitable to beat stress as they release a brain calming chemical called serotonin in the body.

In addition to fibre, research has found that intake of Magnesium can help manage stress and anxiety in kids. In our body, Magnesium is responsible for nerve transmission and nerve-muscle coordination. In other words, it protects against the excessive excitement in a child (which can be traumatic). There is enough research going on how Magnesium can help in fixing or preventing neurological disorders.

Traditionally, if we look back centuries ago, Sendha namak or Epsom salt has been used to heal, relax and calm the body nerves. Epsom salt is actually not a salt but a mineral called Magnesium sulfate. Soaking body or feet in this mineral enables absorption of decent quantity through skin which results in relaxing nerves and muscles.

Studies indicate that roughly 50% kids don’t meet the daily Magnesium requirement. Magnesium is one of the top four abundant minerals in the body. So, any deficiency of this mineral will easily reflect in daily life. Magnesium is key in formation of bones, maintaining blood flow and keeping stress low. It also brings relief to girls who suffer from menstrual cramps, leg cramps and irritable mood. For kids who deal with Asthma, which is on a rise due to hazardous air quality levels, magnesium can help. This Marvellous mineral has calming effects and hence aids in reducing hyper activity and lack of focus in kids. Daily intake of magnesium is necessary to maintain stock of the mineral in the body.

Spinach, beans, chia seed, sunflower seed, cumin, whole wheat flour, milk, yogurt, almond, peanut, cashew, quinoa are great sources of this mineral. Just 1 wholewheat roti/ paratha can meet 15% daily requirement of this mineral. In addition, 10 almonds or cashews will give 10% and 1 cup spinach will give 20%. However, a diet high in processed food can cause excretion of Magnesium through urine.

  • Magnesium also helps to absorb Vitamin-D in our body, which in turn helps to absorb Calcium in our bones. Hence, lack of this powerful mineral will directly result in weaker bones, teeth, hair and nails. Weaker bones (lethargy) further adds to irritation and stress in kids.
  • Migraine is one of the most common neuro disorders which too has shown improvement with the consumption of Magnesium.
  • Anxiety and Depression have impacted hundreds of millions of people across the world. Dietary intake of magnesium has been offered as a possible treatment, in addition to therapy.

So Yes! Magnesium is vital for every kid. Next time when your child has some tired muscles or cramp, use the magnesium salt with water to dip their feet in and let that table salt be on the table only!

Recipe for Quinoa Peas Meal

We are happy to introduce our range of nutritious & tasty products for kids!!
We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

Let’s try to make every food tasty and nutritious with herbs and nuts.

  • ½ cup quinoa boiled in equal water
  • 2 tbsp oil
  • 1 small onion chopped
  • ½ cup peas
  • 1 pod garlic and ginger chopped
  • 1 tsp cumin seeds
  • lemon juice fresh
  • green chilli chopped (optional)
  • salt
  • Chopped handful coriander

Heat oil in pan. Add cumin ginger garlic and onion. Saute for a minute. Add peas. Add salt. Add chillies. Cook for 3 min. Add boiled quinoa (no water at all). Cook for 5 min. Add lots of lemon juice to taste spicy salty and sour. All flavours! Garnish with coriander. Serve!

India’s First ever Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ chocolate or savoury spreads ORDER | 0% preservative

Daily Nutrition for: Immunity, Brain development, Bones and Overall growth

(shipping in India only)

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What does Sugar or Bread do to your Kid’s bones?

During the early years, the bones of kids develop and grow while also being depleted at the same time. If the consumption of calcium, Vitamin D and other required minerals are sufficient, the health of bones will be positive. If the consumption of required vitamins and minerals are less, the depletion of bones will soon take over resulting is much weaker bones and easy fractures.

We have already talked about how refined Sugar harm our body. Now, lets see how it can damage the bones too.

Sugar can be consumed in many forms like Bread which is extremely high in added sugar and one of the most staple food in every household for kids. Other common sources of sugar are white sugar, brown sugar, cane sugar, cookies, candy, donut, cake, canned drinks, packed juices, bottled shakes and smoothies, granola bars, sauces, jams and many others. Such intake on a regular basis can deplete four of the best bone-friendly nutrients from your child’s body.

Calcium + Phosphorous

Calcium combines with phosphorous to make calcium phosphate which is most important component for our bones. When sugar is consumed, there is acid that’s released in the body. In order to balance this acid, calcium is extracted from the bones resulting in Calcium deficient weaker bones.

Vitamin D

Vitamin D assists in absorption of Calcium by the bones. Consumption of sugar increases an enzyme that degrades vitamin D and thereby also results in reduced absorption of calcium by the bones. Double whammy!

Vitamin C

Vitamin C helps to make collagen and also delays the decaying process of bones. Sugar intake restricts the absorption of this vitamin into our body cells resulting in weaker bones.

Magnesium

Magnesium works on keeping the bones strong. Sugar strips the body of magnesium too by releasing it out through urine.

Read more about easy vitamins and complete wholemeals for kids below:

Honey Turmeric Balls

For kids under 1 year old mix turmeric with milk
For older kids who can eat balls
For small kids who can have honey, give this syrup

Recipe: Honey Turmeric Immunity Balls

  • Roast 1 tbsp turmeric, once the colour turns light brown and aromatic, take it off
  • Add 1 tsp honey
  • Add 1tsp or more jaggery powder
  • Add ½ tsp cinnamon powder (optional)
  • Add 1 tsp dry ginger powder (optional)
  • Add mashed dates (optional)

Check the consistency to make round tiny balls or tablet shapes or add more honey to keep it a syrup (as child likes)

Give kids 1-2 tablets or 1-2 tsp syrup in a day, preferably before bedtime and avoid any cold food or fruits just after giving these. Can also add this syrup or tablet to warm milk till and mix well.

This has been tried with kids and they always ask for more:)

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VITAMIN D, CALCIUM AND KIDS: ARE THEY BUILDING STRONG BONES?

One of the most important minerals in our body is CALCIUM. Bones are 70% calcium and it is only calcium which gives bones their hardness for protection and support. Bones also serve as the calcium bank of the body. Sometimes people get confused between vitamin D and calcium. Vitamin D helps the body to absorb calcium and works with it to build strong bones. It moves calcium from the intestine to the bloodstream and into the bones. If you are thinking that your child is getting enough vitamin D only by drinking milk, then you may be partially correct. Recent study shows that most of the children are not getting essential vitamins and minerals, and especially vitamin D. Some children with low vitamin D complain of pain in the legs and body. Very low vitamin D can lead to soft bones, causing rickets, a bone softening disease and also increase the risk of bone fracture in children. From age 9 – 18 children need more calcium to meet the daily recommended intake. Interestingly, it is only till mid-20s that kids can improve their bones which will last them a lifetime. Sunshine is considered as the natural source of vitamin D in the body. Every cell of our body has vitamin D receptors. So, if your child is in the sunlight three times a week for about 15-20 minutes he/she will get enough UV rays to produce vitamin D. Not just bones and teeth, vitamin D builds immunity in the body and fights off attacking viruses and bacteria.

FOODS HIGH IN CALCIUM AND VITAMIN D:

Cow’s milk and its products: It is the most commonly consumed type of milk and naturally a good source of many nutrients like calcium, protein, phosphorus and Vitamin B2. In several countries, it is fortified with vitamin D because milk doesn’t naturally contain vitamin D, but is one of the most widely used calcium rich foods for kids. These two work together to keep the bones strong. There are some dairy products made of cow’s milk like cheese, yogurt which are a good source of vitamin D (How is it used in the rest of the world?)

Cereals: In comparison to other natural resources, fortified corn flakes and oat meals or granola mixes may provide less vitamin D, but still they can be a good way to boost the vitamin D levels. These cereals can be consumed together with milk or yogurt to achieve both calcium and vitamin D for the body. The most important check to make here is the sugar levels in the cereal. Added sugar intake can adversely impact calcium and vitamin D levels. (how does sugar impact bones?)

Egg yolk: Eggs are one of the highest natural sources of vitamin D. Just one whole large egg provides 50% of vitamin D required for the day. It helps to maintain strong bones and teeth. Those who can may opt for fish (salmon, sardines) also as a source of vitamin D.

Banana: The yummy bananas are a great source of magnesium, which plays an important role in activating vitamin D in the body. Journal of the American osteopathic Association, suggests that- it is essential to consume the recommended amount of magnesium to obtain the optimal benefits of vitamin D. So while bananas don’t have vitamin D directly, it enables absorption. In addition, bananas are also a great source of quick energy (simple carbs) and prebiotic fibre (for digestion) for kids. Win-win!

Moringa: Moringa is a super food. It has 3 times more calcium than milk which makes it an excellent food to treat weak or damaged bones and also one of the best non dairy sources of calcium. Some studies also indicate that moringa can heal damaged bones thus making it a must have calcium rich foods for bones. Dried moringa leaf powder has 17 times more vitamin D than fortified milk. In addition to this, it’s a fix for digestion troubles, immunity and iron. (Some easy ways to moringa)

Ragi: Ragi is also one of the foods high in calcium and vitamin D.  It is said that no other plant source provides calcium the way ragi can making it one of a popular non-dairy sources of calcium. It also has vitamin D and along with calcium, it can help in improving bone strength. It is a whole grain that is gluten free also and can be used in baking cakes and cookies.(Easy nutritious ragi recipe)

Mushroom: Mushrooms are a rich ‘plant’ source of vitamin D. Researchers has found that we can increase levels of vitamin D even more by exposing mushrooms to the sun for 10-15 minutes. Mushrooms can be consumed either directly or also in the form of dried mushroom powder, which can be used throughout the year, even when the season of mushroom has passed. For kids who are picky and don’t particularly enjoy eating mushroom, using the powder is an easy option. You can hide it in any batter or dough to make pancakes, wraps, bread, paratha, pizza. (Easy pizza recipe to hide mushroom powder)

Recipe for Ragi Dough:

  • 1 cup ragi
  • 1 cup whole wheat or sorghum
  • ¾ cup shredded cheese or cottage cheese or paneer
  • 4 tbsp Moringa powder
  • Salt as per taste
  • ½ Beetroot puree (optional)
  • Water for kneading

Mix all together into a soft dough. Roll out flat breads/ parathas. Eat directly with yogurt or fill it up like a wrap with some spread and veggies.

(Recipe for easy and healthy spreads)

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Immunity Powder

How to use Immunity Powder for Kids? Click to see video here

Things to keep in mind:

  1. Immunity-boosting powder helps to maintain your health and shortens the duration of your cold and flu.
  2. It will help stimulate and boost your immunity.
  3. It will help defend you against common disease-causing micro-organisms.
  4. If you are on any medication, consult your doctor before consuming this powder.
  5. If you have gastric issues you can consume less than ½ teaspoon per day.

More Immunity Foods: