The best sources of vitamins are foods, because foods contain a mixture of vitamins, minerals, and other nutrients that interact with each other to perform their respective functions. A variety of foods can easily meet the nutritional needs of your body. Here are some food combinations that are rich in important nutrients. Having your child eat something from each group daily or weekly is the best health insurance that nature can provide.
1. Oranges, tangerines, grapefruits, red peppers, spinach, broccoli
These foods provide 35-40 milligrams of vitamin C, which is enough to meet the needs of a four-year-old. Children need to eat vitamin C-rich foods daily because the body cannot store it for long. Vitamin C helps reduce infections, maintain and repair muscles, bones, teeth, and skin, and produce hormones to regulate basal metabolic rate and body temperature.
2. Fortified milk, cooked salmon, canned tuna in oil
These foods provide vitamin D. Vitamin D promotes calcium absorption and bone growth. Without it, bones can become thin, brittle, or misshapen. Few foods contain vitamin D (salmon, tuna, and mackerel are the best sources), so governments recommend fortified milk. Dairy products like cheese and ice cream generally do not contain fortified vitamin D. In addition to these foods, another way is to get 15 minutes of direct sunlight daily. With enough sunlight, the body can produce the vitamin D we need. Intake can be balanced through diet and outdoor activities. Remember to use sunscreen and take sun protection measures to reduce exposure to ultraviolet light, especially if you are outdoors for long periods without additional protective clothing. If you live in the north with the least sunlight, be sure to get enough vitamin D in the winter. Even if you can't get it every day, the body can store extra vitamin D.
3. Pumpkin, spinach, carrots, sweet potatoes, apricots, mangoes
All of these foods are rich in beta-carotene, which the body needs to make vitamin A. Vitamin A is a powerful antioxidant that can help reduce and repair cell damage. Good vision, especially night vision, is also important. The body can store vitamin A, so it is not necessary to consume this nutrient every day. Be sure to eat from this list several times a week.
4. Pumpkin, pumpkin juice, syrup, wheat germ, prunes, raisins, turkey, beef, iron-fortified cereals
All of these foods contain iron. The main function of iron is to transport oxygen throughout the body via normal red blood cells. Many children do not get the iron they need. Because the body can store iron efficiently, daily intake is not absolutely necessary, although this is just a recommendation.
5. Dairy products, canned salmon, calcium-fortified juices
These foods provide the essential nutrient—calcium. Calcium is necessary for bone growth and physical strength. Without it, a child's bones will not develop properly. Children, athletes, and people with calcium deficiency are more prone to injuries and fractures. Calcium is needed daily because bone calcium is constantly being replaced and remodeled.