The best source of vitamins is food, because foods contain a certain amount of a mixture of vitamins, minerals, and other nutrients that interact with each other to complete their functions. A wide variety of foods can easily meet the nutrients your body needs. Here are the food combinations that contain a lot of important nutrients. Allowing children to eat something in each group daily or weekly is the best health insurance that nature gives.
1, oranges, oranges, grapefruit, red peppers, spinach, broccoli
These foods provide 35-40 milligrams of vitamin C, enough to meet the needs of four-year-old children. Children need to eat vitamin C-rich foods every day because the body cannot store it for long periods of time. Vitamin C helps reduce infections, maintains and repairs muscles, bones, teeth and skin, producing hormones to regulate basal metabolic rate and body temperature.
2, fortified milk, cooked salmon, tuna canned oil
These foods can provide vitamin D. Vitamin D can promote calcium absorption and bone growth. Without it, bones can become thin, brittle, or deformed. Few foods contain vitamin D (salmon, tuna and salmon are the best sources), so the government advocates the use of fortified milk, while dairy products such as cheese and ice cream generally do not contain fortified vitamin D. In addition to these foods, other methods are to receive direct sunlight for 15 minutes a day. With enough sunlight, the body can produce the vitamin D we need. Intakes can balance vitamin D through diet and outdoor activities. Remember to use sunscreen and sun protection to reduce exposure to UV light, especially if you are not outdoors for long periods and there is no additional protective clothing. If you live in the least sunny north, you must take enough vitamin D in winter. Even if you can't get it every day, your body can store extra vitamin D.
3, pumpkin, spinach, carrots, sweet potatoes, apricots, mangoes
All of these foods are rich in beta-carotene, a substance needed for body vitamin A. Vitamin A is a powerful antioxidant that can help reduce and repair cell damage. Good vision, especially night vision, is also very important. The body can store vitamin A, so you don't need to take this nutrient every day. You must eat this list of food several times a week.
4, pumpkin, pumpkin juice, syrup, wheat germ, plum, raisins, turkey, beef, iron plus cereals
All of these foods contain iron. The main function of iron is to transport oxygen through the normal red blood cells to the whole body, and many children do not get the iron they need. Because the body can store iron effectively, daily intake of iron is not absolutely necessary, although this is just a suggestion.
5, dairy products, canned salmon, calcium fortified juice
These foods provide the necessary nutrients - calcium. Calcium is required for bone growth and strength. Without it, the child's bone development will not be perfect. Children, athletes, and people with calcium deficiency are more vulnerable to injuries and fractures, and calcium needs to be taken every day because bone calcium is constantly changing.
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