Children Nutrition || 10pc payout to @steemkidss by @gracyakan

CARBOHYDRATES

carbohydrates is energy giving food that the body needs to function well

SOURCE

• Garry
• Yam
• Plantain
• Rice
• Potatoes
• Cocoyam
• Water yam
• Sweet yam etc

DEFICIENCY

• Marasmus
• Headache
• Fatigue

PROTEIN

Protein is body building food that every cell in the body needs in order to function properly and also helps in growth and development of muscles, bones, hair, and skin, forms antibodies, hormones etc.

SOURCE

• Meat
• Chicken and turkey
• Fish and other seafood
• Beans and legumes
• EGGS
• Dairy products
• Soy
• Nuts
• Some grains, like quinoa corn

DEFICIENCY

• Kwarshiokor

WATER

Water is life, it helps in flushing the body system and build the immunity.

SOURCE

• water
• Fruit

DEFICIENCY

• Dehydration

VITAMIN

Vitamin is body protective food

It is divided into two fat soluble and water soluble vitamin

Fat soluble vitamins :

• vitamin A
• vitamin D
• vitamin E
• vitamin K

Water soluble vitamins

• vitamin B1
• vitamin B12
• vitamin B6
• vitamin B2
• vitamin B5
• vitamin B3
• vitamin B9
• vitamin B7
• vitamin C

SOURCE

• Fruits
• Whole grain
• Milk
• Yogurt
• Cheese etc

If you give a child vegetables, fruits, and lean proteins they can get all the vitamins they need in their food. If they eat less fruit and vegetables, they need to take a vitamin supplement to avoid a deficiency.

DEFICIENCY

• Night blindness
• Brittle mail
• Muscle weakness
• Scurvy

MINERALS

Minerals are micronutrients. It's devided into two groups which are major and trace minerals. The body needs both groups for normal health.

MAJOR MINERALS

• Magnesium
• Calcium
• Phosphorus
• Sulfur
• Sodium
• Potassium
• Chloride

These minerals helps to balance water levels,maintain healthy skin, hair, and nails
improve bone health in the body

TRACE MINERALS

• Iron
• Selenium
• Zinc
• Manganese
• Hromium
• Copper
• Iodine
• Fluoride
• Molybdenum

These minerals helps in strengthening the bones,prevent tooth decay,aid in blood clotting,
help to carry oxygen,support the immune system,support healthy blood pressure

SOURCE

• Red meat
• Seafood
• Iodized table salt
• Milk and other dairy products
• Nuts and seeds
• Vegetables
• Leafy greens
• Fruits
• Poultry
• Fortified bread and cereals
• Egg yolks
• Whole grains
• Beans and legumes

DEFICIENCY

• Osteoporosis
• Thyrotoxicosis
• Menkes disease
• Hemolytic anaemia
• Acne
• Mental retardation

FATS

Fats gives the body energy and help it carry out some functions. So it is essential to take in healthful fats like monounsaturated and polyunsaturated fats and avoid saturated and trans fats.

Healthful fats help cell to grow, blood clotting, build new cells,reduce the risk of heart disease, type 2 diabetes,helps inmuscle movement, balance blood sugar,brain function,mineral and vitamin absorption,hormone production and immune function.

SOURCE

• Nuts
• Fish, such as salmon and tuna
• Vegetable oils
• Seeds

DEFICIENCY

• Scaly dermatitis
• Alopecia
• Thrombocytopenia
• Intellectual disability

A malnourished child

Thank you for listening and reading

Best regards to @steemkids team

Cc
@benton3
@ngoenyi