A child's physical and mental development requires not only milk, but also a variety of balanced foods. Fruits, vegetables, eggs, fish and nutritious food increase the child's intelligence and immunity.
Introduction
A child's smile, his vitality, attention, and even his ability to learn depend on the quality of his food. Many parents think that milk is the best food for a child. But as the child's body grows, its nutritional needs also change. Relying only on milk does not meet all the necessary vitamins, minerals, proteins and fibers of the body. A child's healthy growth and mental development requires a combination of various foods - that is, a balanced and varied diet.
Importance and limitations of milk
Milk is undoubtedly a complete food. It contains protein, calcium, vitamin D, and phosphorus, which help keep the child's bones and teeth strong. But the habit of feeding only milk leads to a deficiency of iron, fiber, vitamin C and other essential elements in the child's body.
Although milk is nutritious, it cannot meet all the nutritional needs of the child alone. Therefore, fruits, vegetables, pulses, eggs, fish, grains and nuts should be included in the child's diet. Through this, not only the body will grow properly, but mental development will also occur.
Nutritional value of fruits and their role in mental development
Fruits are nature's safest and most effective source of nutrition. Fruits like bananas, apples, papaya, oranges and mangoes provide energy to the child's body and fulfill the deficiency of vitamin C, A and B complex.
Vitamin C increases brain function and strengthens immunity. On the other hand, the natural sugars in fruits provide energy to the child but do not increase harmful fats.
The habit of feeding at least two different colored fruits every day helps to increase the child's mental freshness, attention and learning ability.
The power of vegetables: nutrition in colors
Vegetables play an essential role in the mental development of a child. Green vegetables such as spinach, red cabbage, okra or broccoli are rich in vitamin K, iron, folate and antioxidants. They increase blood flow to the brain and improve memory.
Orange, red or yellow vegetables such as carrots, pumpkin or red peppers contain beta-carotene, which is converted into vitamin A. It protects eyesight and keeps brain cells active.
If children are fed a variety of vegetables from an early age, both their brain function and immunity are strengthened.
Effects of protein-rich foods
Protein is the structural component of the body. A child's muscles, hair, nails, and even brain cells depend on protein.
Foods such as eggs, fish, lentils, peanuts, soybeans, chickpeas, and milk contain high-quality protein. This protein breaks down into amino acids, providing energy to the body and helping with brain development.
Especially, eating a protein-rich breakfast in the morning increases a child's attention and concentration, which is essential for learning and mental development.
Combination of vitamins and minerals
Every cell in the body needs vitamins and minerals to function properly. For example, iron produces hemoglobin in the blood, which supplies oxygen to the brain. Iron deficiency can cause fatigue, decreased attention, or poor memory in children.
Zinc and magnesium keep the nervous system active, and calcium is essential for bones and teeth. These nutrients play a role in maintaining mental balance in addition to the physical development of the child.
The need for healthy fats
Many people think that fat means unhealthy. But about 60 percent of a child's brain is made up of fat. Therefore, good fats or healthy fats are essential for the development of the child's brain.
The omega-3 fatty acids found in olive oil, almonds, cashews, fish oil, and egg yolks keep the child's brain cells active, increase learning ability and attention.
This type of fat helps in the production of the feel-good hormone "serotonin," which plays an important role in maintaining the child's mental balance.
Contribution of grains and fiber
Grains such as rice, wheat, oats, corn, or brown rice are one of the sources of energy for children. These carbohydrates are digested slowly, thus providing energy for a long time and maintaining the child's attention.
Fiber keeps digestion good, prevents constipation and keeps the bowels functioning properly. It prevents toxins from accumulating in the child's body, which also helps in mental peace.
It is important for a child to have a small amount of whole grain and vegetable fiber in their daily diet.
Water: The Forgotten Nutrient
Water is the most important but often neglected nutrient. The functioning of every organ in the child's body is not possible without water. Without enough water, the brain becomes tired, inattentive and irritable.
Therefore, it is necessary to ensure that the child drinks enough water every day. Many times, children drink less water due to milk, juice or soft drinks, which is harmful to health. Pure water is the real source of energy for the body.
Relationship between mental development and diet
Food is not only fuel for the body, it is also fuel for the brain. A child's thinking, learning speed, attention and emotions are all closely related to the food he eats.
Children who regularly eat fruits, vegetables, eggs, fish and grains have active brain cells. On the other hand, excess sugar, fast food or food rich in preservatives creates inflammation in the child's brain, which reduces concentration and memory.
The right food has a positive effect not only on intelligence, but also on the child's emotional stability and social behavior.
Creating a positive environment towards food
Feeding a child does not only mean filling the stomach, but also nourishing him with love and care. If there is force, nagging or anger during meals, then the child's fear of food is created in his mind.
Rather, he can be explained through stories, food can be arranged on colorful plates, or the whole family can sit together and eat in a happy atmosphere. These experiences create a positive attitude towards food in his mind, which lasts a lifetime.
Conclusion
No single food is enough for a child's mental and physical development. Not just milk, but fruits, vegetables, eggs, fish, pulses, grains and water — the combined effect of all these factors creates a healthy and intelligent generation.
Parents should diversify their child's diet, introduce them to new foods gradually, and make mealtimes enjoyable.
Remember, what you put on your child's plate today is the foundation for their future lifestyle and mental well-being.
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