5 best foods for growing healthy and strong children

Growing children are the ones that need the proper nutrients the most. The children must receive all the nutrients their body needs to function correctly and optimally. Every metabolic reaction is affected by the right amount of nutrients. The growth and development of a child’s body work hand in hand with the diet.

Foods have various nutrients that are beneficial to the body, but some food groups prove to be increasingly vital when dealing with a growing child. Vitamins and minerals are the food group that is usually ignored because kids do not like to eat vegetables, especially leafy greens. If the same is the case with your child, it is advisable to give him/her some vitamin supplements such as vitamin gummies by Gummies Garden, Smarty Pants kids gummies, L’il Critters Gummy Vites, and Ritual Essential for Kids.

Everything is to be taken into account when choosing a balanced diet for a child. The body, age, gender, and physical activity are some of the factors that affect the diet of children.

Following are the main foods that are a must for a growing child:

Dairy Products

Dairy products are important because they are rich in protein and calcium. They are responsible for the growth and development of a child’s body. Proteins are important for the growth of the muscle and the bones, whereas calcium works to provide stronger teeth and nails. These two nutrients are primarily found in milk and other dairy products. Not only protein and calcium, but vitamin D is also present in milk.

Milk and dairy products are essential for the growth of a child. They provide better structure to the bones and add strength to the body. Increased intake of milk and dairy products has proven to show rapid development and more muscular bodies.

The deficiency of these nutrients ends up being visible in the body. Some common symptoms are bone pain, hair loss, impaired wound healing, fatigue, depression, and muscle pain.


Eggs are the best source of protein and amino acids that are difficult to synthesize by the childrens’ bodies. These nutrients play a significant role in the growth of the body and the strength given to the body. A healthy intake of eggs means that the child’s body is strong and less likely to fall victim to viral infections.

Eggs also contain vitamins and minerals. There are copious amounts of vitamin A in eggs, which serve perfectly healthy eyes. The choline in eggs maintains the functions of the brain and the cardiovascular health of the child. And selenium has antioxidant qualities and helps in thyroid function.

The weakness felt by growing children at times is said to be helped by a steady intake of eggs, which provide the perfect balance of nutrients to the body.



Blueberries are said to have the highest antioxidant content which proves to be proficient in reducing the risk of cancer and cardiovascular diseases. The vitamin C present in blueberries plays an important role in injury healing and protecting the body against bacterial infections. Vitamin K works to reduce blood clotting in any part of the body. Moreover, recent studies have proven that blueberries have shown to ameliorate functions of the brain and refine the working of the memory and motor function.

Blueberries are small, but they are mighty. The fruit may seem to be insignificant but the advantages of this tiny food are great and a must for growing children.


Tomatoes are the source of various vitamins and minerals. The vitamins A, B, C, and K are present in impressive amounts, along with folate, potassium, magnesium, copper, phosphorus. These nutrients in tomatoes are all necessary for good health in growing children. Along with stronger bodies, these children need an immunity boost to help keep their bodies safe.

One of the main nutrients observed and studied in the tomato is the antioxidant called lycopene. This nutrient has advantages in evading cancers and diseases of the eye. Furthermore, this nutrient is said to help encourage the skin to protect itself from strong UV rays. This antioxidant is active when the tomato is heated. Therefore, it should be consumed by the child after being heated.

Sea Food

Adding seafood such as fish to your child’s regular diet is very beneficial. It improves brain and heart health. Fatty fish serve as the best source of Omega 3 fatty acids. Omega 3 plays an essential role in structuring your child’s brain. Along with Omega 3 fatty acids, fish is a great source of protein, iron, calcium, zinc and magnesium.

A significant amount of nutrients are required to be consumed by the growing child to ensure a healthy body. It is vital that the body’s requirements are fulfilled so that the risk of diseases in the future is slighter. The aforementioned foods are only the surface of the important foods that must be consumed by growing children. The list is long and if followed appropriately, will have the best result on the child’s body and future.

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