Listed below are the important nutrients essential for infants and toddlers, along with their functions and food sources that will provide these nutrients.
| NUTRIENTS | IMPORTANT FUNCTIONS | SOURCES |
|---|---|---|
| Energy |
*Healthy growth and development *Required for our daily activities |
*Cereals such as wheat, rice, Bajra etc. *Dals and pulses such as moong dal, Rajma etc. *Dairy products like milk, Curds, Paneer etc. *Fruits, vegetables and their juices |
| Protein |
*Skeletal as well as muscular growth and development *Maintenance and repair of cells |
*Dals and pulses such as moong dal, Chana Dal, chana etc. *Dairy products such as milk, curds, paneer etc. |
| Carbohydrates | *Extremely necessary to provide heat and energy to the body. |
*Whole grains and its products like whole wheat, rice, Jowar etc. *Vegetables like Potato and Yam *Fruits like banana, Chickoo, mango etc. |
| Fat |
*Serves as a concentrated source of energy *Carrier of fat-soluble vitamins like vitamin A, D, E and K *Healthy development of brain |
*Visible fats and oils like sunflower, corn, peanut, olive etc. *Invisible fat, which as the name suggests, is the hidden fat present in all foodstuffs like nuts, oilseeds, cereals, etc. |
| Calcium | *Formation and strengthening of bones and teeth |
*Dairy products such as milk, curds, paneer etc. *Dark green leafy vegetables such as Broccoli, Spinach, Fenugreek etc. *sesame seeds (til) and Ragi (Nachni) *Dals and pulses like Masoor Dal, urad dal etc. *Sprouts |
| Iron |
*Essential for the formation of haemoglobin which supplies oxygen to all the cells in our body *Production of red blood cells |
*Dark green leafy vegetables such as spinach, cow pea leaves, fenugreek etc. *Nuts such as Almonds, Walnuts etc. and oilseeds such as Sesame Seeds(til) and garden cress seeds (aliv / halim) *Dried fruits like raisins, dates etc. *Whole grain cereals and pulses such as bajra, cow pea ( Chawli), dry peas, etc. *Jaggery (in moderation as recommended by your paediatrician) |
| Zinc |
*Overall growth and development *Promotes brain development |
*Whole grains like bajra, ragi (nachni), wheat etc. *Pulses like whole Bengal gram, cow pea (chawli) |
| Vitamin A |
*Required for healthy skin *Normal process of growth and vision *Strengthening of tooth enamel *Increases immunity and provides protection from diseases |
*Dark green leafy vegetables such as fenugreek, spinach etc. *Yellow, orange fruits and vegetables like Carrots, Pumpkin, tomatoes, papaya etc. *Dairy products such as milk, curds, paneer etc. |
| Vitamin B1 (Thiamin) |
*Helps in providing energy *Improves nerve metabolism |
*Cereals such as wheat, rice, jowar, etc. *Leafy vegetables like fenugreek and spinach |
| Vitamin B2 (Riboflavin) |
*Promotes healthy skin *Helps in providing energy from protein, carbohydrates and fats |
*Dairy products such as milk, curds, paneer etc. *Green leafy vegetables such as cow pea leaves, colocasia, spinach etc. *Cereals such as wheat, rice, bajra etc. *Dals and pulses such as moong dal, rajma, etc. |
| Vitamin B3 (Niacin) |
*Helps in metabolising protein, carbohydrate and fats and supplies energy |
*Whole cereals such as barley, wheat etc. Dals and pulses like chana dal, moong etc. *Groundnuts |
| Vitamin B6 (Pyridoxine) | *Helps in the breakdown of proteins and fats |
*Cereals such as wheat, jowar etc. *Vegetables like broccoli and potato |
| Folic Acid |
*Multiplication and formation of new cells formation of new cells |
*Vegetables such as cluster beans, spinach, peas, broccoli, beetroot, tomato, ladies finger, potato (especially with skin on) etc. *Cereals like bajra, wheat and pulses like rajma, moong etc. *Nuts like almonds, walnuts etc. and oilseeds such as sesame seeds (til). |
|
Vitamin C (Ascorbic acid) |
*Strengthens your baby's immunity and protects her from infections *Promotes development of teeth, skin, muscles, bones and cartilage *Aids in the absorption of iron present in the food |
*Citrus fruits like orange, guava, lemon, sweet lime etc. *Other fruits like amla *Vegetables such as broccoli, capsicum, coriander and cabbage |
| Vitamin D | *Aids in the utilization of calcium in the body, which in turn makes the bones healthy. |
*Can be manufactured by our body in the presence of sunlight *Milk and eggs |
| Vitamin E | *Essential for maintaining healthy cells and skin |
*Vegetable oils like corn oil, safflower oil, etc. *Cereal grains like wheat, wheat germ, bajra, jowar etc. *Dark green leafy vegetables like spinach and fenugreek |
Other related articles on this :
Daily Food Guide for Toddlers
Recommended Daily Allowance for Infants and Toddlers
Guide to Weaning
Best food for feeding Mothers to get more milk
When and how much to feed your Baby
Components of Breast Milk
Recipes for Baby (10 to 12 Months)
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