A nutritious diet isn't just about eating food that helps manage one's weight or provides instant energy. It is rather a culmination of the right kind of micro and macro nutrients that keep the body healthy and also enhance brain health. For kids specifically, there is a greater need to incorporate a diverse range of nutrients in their diet, such as protein-rich and muscle-strengthening foods.
During childhood, kids may experience some significant changes in their muscle development and height growth. Hence, children need to eat a diet that supports their physical development and ensures they don't face any nutritional deficiencies. Nutrition drinks like Bournvita are rich in vitamin D that can help in proper synthesis of calcium and protein. Keep reading to find out about muscle-strengthening foods that are important for your child.
There are a number of food items rich in calcium, protein, and other important vitamins and minerals that can help in your child's physical growth and muscle development. Here is a list of such foods to increase strength and stamina among kids.
As per a study published in nutrients 2021, milk is a great dietary options for your child. It is rich in calcium and protein, which are important for your child's body. A glass of milk can provide around 30% of the daily calcium requirements for your child. Adding Bournvita to milk can make it even more nutritious as it is rich in Vitamin D, which is critical to ensure calcium absorption in the body.
Spinach is a cruciferous vegetable rich in iron, calcium, and other vitamins and minerals. As per NLM published in 2009, spinach can improve bone health massively as a strong source of calcium. Moreover, it is also rich in fiber and iron, which makes it great for digestion and blood flow in the body. You can make different types of spinach curry, savory cupcakes, and smoothies for your child.
Eggs are one of the best sources of protein and carbohydrates that you can find. These are easy to prepare and can be an appropriate breakfast option when you are in a hurry. As per PLOS One published in 2024, the white part of eggs is rich in calcium and protein and can help strengthen bones and muscles. On the other hand, the yellow part of eggs is a great source of carbohydrates and can provide instant energy to your child.
Instead of using unhealthy spreads for sandwiches, you can use peanut butter as a smart, protein-rich option for sandwiches. As per BMJ Open, published in 2024, peanuts and butter are a great source of protein as well as important minerals like copper, which can help strengthen immunity and improve stamina. All you need to do is toast a slice of bread and apply some peanut butter on top for a quick snack for your child.
Fish is one of the best foods for bone strength as it is a powerhouse of antioxidants, vitamins, and minerals. As per NLM published in 2019, regular consumption of fish can increase bone density and promote muscle development among kids. Moreover, it is also highly beneficial for strengthening your child's immunity and protecting them from seasonal health problems. Selective varieties of fish can also be high in calcium, which is an added benefit.
Chicken is one of the most popular sources of protein and is widely consumed because of its numerous health benefits. As per NLM published in 2013, other than being rich in protein, chicken is also a great source of omega-3 and omega-6 for your child. The high amount of protein may also enhance bone density among kids and lay a strong foundation for a healthy body.
Curd is a dairy product that is a strong source of gut-friendly microbes, calcium, and protein. The presence of healthy bacteria in curd makes it extremely good for digestion and strengthening your child's immunity. As per NLM published in 2017, curd is a great bone-strengthening food and can significantly improve bone density among kids. It can be consumed on its own or can be used to make buttermilk and raita. The consumption of curd can be especially beneficial in summer.
Adding food items that improve your child's bone and muscle health can help them grow and develop without facing any challenges. Moreover, during this time, your child's nutritional needs might be more than regular. Hence, adding the above-stated muscle-strengthening food items is essential to feed them a balanced and well-rounded diet for stronger immunity and strength.