The diets of children play an
integral role in their health and learning ability,
in fact, a nutritious and balanced diet is the most important thing to ensure
that your child has a head start toward a healthy life. Providing your child
with a healthy eating foundation can correct nutritional deficiencies, help to
ward off illnesses and set up good eating practices for life.
In providing good nutrition for
children, there are a range of foods that can act as super-foods, providing a
higher content of vital nutrients, making them ideal for your child's
development and growth.
Oily fish
is a great super food for children. The brain is made from omega-3 fats - found
in high quantities in oily fish - and needs them to be replenished regularly.
Fatty acids also play an important role in memory, brain function, and heart
health, and have been proven to help children who have behavioural and learning challenges.
Good examples of oily fish include mackerel, salmon and tuna.
Fruits and
vegetables should form a large proportion
of any diet, whether child or adult. Eating a wide variety of different colored
fruit and vegetables provides the human body with lots of different beneficial
plant compounds that all work together. All fruits and vegetables are rich in
vitamins, minerals and dietary fiber, and provide a healthy foundation to the
diet. Oranges, apples and kiwi fruit are especially high in Vitamin C, helping
to ward off colds and are a good source of calcium, essential for healthy
bones.
Generally fruit and vegetables that
are fresh, in season and preferably organically grown, are higher in nutrients.
Also, the darker the colors, for example dark green or deep red, contain more
substances that are beneficial for health.
berries, in particular, are a
superfruit that provide the highest levels of antioxidants of any food per
serving. blueberries, raspberries and strawberries are packed full of
antioxidants, as well as Vitamin C and fiber, and protect the cells of the body
against damage. Berries can be pureed for babies and cut in half for young
children.
Dairy
products such as milk, cheese and
yoghurt are great sources of calcium and protein, key ingredients for strong
bones and teeth, as well as other vitamins and minerals, so are ideal foods for
little ones. Yoghurt also contains helpful bacteria that prevent stomach
infections and gastrointestinal problems. Buy natural yogurt with live bacteria
and no added sugar - you can sweeten it with pureed fruit or honey to make it more
appealing.
Eggs are brain super foods;
in fact
they are one of the most nutrient-dense foods available. They contain a huge
concentration of choline - a nutrient vital for brain development in young
children, and are also an excellent source of protein. Eggs contain lecithin,
which converts fat into energy and protein faster (essential for healthy bones
and muscles), vitamins A and B, iron and zinc. Eggs are one of the most
versatile foods around and can be cooked in many ways - boiled or scrambled are
usually a favorite with children.
Nuts and
seeds are full of healthy
monounsaturated fats, protein, fiber, vitamins and minerals, including Vitamin
E and magnesium. Walnuts are particularly rich in omega-3 fatty acids, needed
for brain and visual development.
A handful of nuts and seeds such as
almonds, cashews, pumpkin seeds, sunflower seeds, and walnuts are ideal as a
mid-morning snack. Rather than children snacking on junk food, nuts and seeds
provide a great, healthy practical alternative.
Hyperactivity
and food additives
Hyperactivity in children has been
increasing in recent years. This term doesn't apply to those that are simply
naughty or badly behaved, it refers to children who are disruptive,
destructive, can be violent and aggressive, they have short attention spans and
difficulty concentrating, they have learning difficulties,
they never sit still and they don't sleep.
In a large-scale study on
hyperactive children carried out in the 1960s by Dr Ben Feingold, a group of
chemicals called salicylates, found in mainly in artificial food additives were
found to make children more hyperactive. When the children were given a
doughnut filled with artificially colored and flavoured jam to eat, their
behaviour deteriorated within hours. He established that many of the chemicals
used as artificial food additives were salicylates, and suggested that these
chemicals were the root of the problem for some children.
Children with the condition
attention-deficit hyperactivity disorder (ADHD) have been found to be sensitive
to some of the chemicals. One of the worst is the yellow coloring tartrazine,
known as E102, and which is widespread in convenience foods and drinks,
including sweets and biscuits aimed at children.
Other studies have since provided
links between food additives and ADHD. These studies concluded that a
combination of improved diet and simple multivitamin/mineral supplements could
change intelligence and behaviour in delinquent youngsters.
Essential
omega-3 and -6 fatty acids, found in oily fish, are critical for normal brain
function. Studies from Oxford University by a leading researcher Dr Alex
Richardson, a world authority on the use of fish oils in the treatment of ADHD
and similar problems, found that sixty to seventy precent of affected children
improved significantly with a daily supplement of a pure, highly concentrated
fish extract.
The ideal diet for children is a
healthy, additive-free, organic where possible, varied diet. All children enjoy
the occasional sweet treat, so make cakes, biscuits, pies, pastries and
puddings at home. That way, you can be sure they are free from artificial
flavourings and colors.
Also it is recommended to see:
Vitamin C helps
patients control their blood pressure
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