Proteins are the main building blocks of our cells. They are made up of amino acids, which are the structural elements of our DNA. Proteins are available from various plant-based and animal-based food products. Children should be given a diet rich in protein foods to boost their growth and cell function. Here is a list of the best protein foods you can give your children for optimum development.
Best Protein Foods
Many kids are allergic to dairy products. This makes it very difficult for you to give them their daily dose of proteins. Dairy products often cause allergies in children suffering from lactose intolerance. Soy milk, soy yogurt, tofu, and other soy items are an excellent option for getting in healthy proteins into your child’s system.
Eggs contain essential vitamins and proteins. Adults generally worry about the high amount of cholesterol in the egg yolks and prefer to have only egg whites. But growing children need yolks, which are rich in proteins. Eggs also contain vitamin B12, B6, B2, selenium, and certain other minerals, which you can hardly find in any other plant-based food. Two eggs a day can take care of 50% of your child’s daily protein requirement.
Kids love cheese. This dairy wonder is full of proteins. You can add a generous amount of cheese on their bread, pizzas, tofu, toast, or just give them plain cheese to snack on.
Lean Meat, Fish and Poultry
Fish, poultry, and lean meat are also high in protein. They are the best protein-rich foods from animal sources. Thus, you must include maximum amounts of these food items in your kid’s meals, to ensure they eat a diet full of healthy proteins.
Beans and Legumes
Beans and legumes are essential for vegetarians who need proteins. They are full of proteins. They can often be the only food items rich in proteins for vegans. You can generally eat them boiled in a soup form or as a salad. But, they may also cause bloating in some people. Hence, it’s advisable to check on a personal level, what suits you and which do not. Kidney beans are high in potassium but cause a lot of gastric issues in some people.
High in protein and probiotics, yogurt helps to decrease your hunger cravings throughout the day. Yogurt, being a dairy product, is rich in proteins and helps in providing enough of it every day, while enhancing the healthy gut bacteria.
Nuts and Seeds
Nuts and seeds are rich in protein, energy, antioxidants, minerals, omega – fatty acids, and essential vitamins. Also, cashews, almonds, walnuts, coconuts, chestnuts, etc. and seeds, such as chia seeds, flaxseeds, sesame seeds, and many such others are essential in maintaining a healthy body.
Wheat germ comes from wheat kernels and contains high amounts of vitamins and minerals such as manganese, thiamine, and selenium. It is also high in fiber and rich in proteins. You can easily sneak it in your child’s smoothies or milkshakes.
Green Leafy Vegetables
Rich in vitamins C, A, and K, green leafy vegetables are a healthy food one should eat throughout one’s life. They contain important minerals, antioxidants, and vitamin B. Salad greens, spinach, coriander, mint, broccoli, and mustard, are some healthy food items that are examples of good nutrition for kids.
Those are some essential items that are full of proteins. You can give them to your children if you want to nourish them with proteins. They can also be delicious foods, and your kids will not fuss about it.