We know that there are two food groups namely macronutrients and micronutrients. But what micronutrients are good for the child and which are the food sources for micronutrients? As we all know that every food we eat gives us energy…CALORIES. And this calorie can come from Protein, Fat or Carbs– which are the broader nutrition giving sources- Macro nutrients. After the food is consumed, it breaks down further into smaller nutrients like vitamins, minerals and antioxidants– Micro nutrients.
What micronutrients are good for the child?
Micronutrients broadly consists of vitamins, minerals and antioxidants. And since these are required in smaller amounts as compared to macronutrients, hence these are called micronutrients. While the food will always contain macronutrients (Protein, Fat and Carb), it will not always contain large amount of micronutrients (vitamins, minerals and antioxidants). Hence, the deficiency of any can be damaging for our body. Moreover, a diet in processed food, for example, is very low in micronutrients. However, foods for vitamins and minerals like vegetables, fruits, nuts, grains, berries, seeds is extremely high in micronutrients and therefore more beneficial for the health of our bodies.
VITAMINS,MINERALS AND ANTIOXIDANTS:
Vitamins are important for various processes and maintenance of the structure of skin, bone, nerves, eye, brain, blood. And vitamins are either water-soluble or fat-soluble. Leafy vegetables, animal products, nuts & seeds, vegetable oils, dairy foods are rich source of fat-soluble vitamins. Whereas nuts & seeds, fruits, vegetables, grains, milk and dairy foods are a great source of water-soluble vitamins. (What foods have which vitamins?)
Minerals include calcium, iron, sodium, phosphorus, magnesium, chloride and Sulphur. Nuts, seeds, shellfish, chicken, eggs, beans, cocoa, avocados, berries, yogurt and cheese are rich in minerals. (What are some vitamins and minerals for bones?)
Antioxidants are compounds produced in your body or naturally found in some foods that scavenge or neutralize the effects of cell damage by potentially harmful molecules known as free radicals. These Free radicals are highly unstable molecules that are naturally formed when you breathe or when your body converts food into energy. Walnuts, raisins, apple, orange, dark chocolate, turmeric, beetroot and ginger are rich in antioxidants.
As we can see, foods for vitamins and minerals are very important to meet the required micronutrients for the day. If you are deficient in any of the vitamins, minerals and antioxidants, your doctor might prescribe supplements.
Recipe of Beetroot Buns with hidden nuts and herbs:
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Foods and Remedies recommended by a Nutritionist expert.
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