4 Indian ingredients to include in children’s diets to ensure growth and health

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Getting children to eat a balanced and healthy diet is a challenge for most parents. Whether it’s limited food preferences, developing tastes and temper tantrums, or just being restless, there are many reasons children struggle to finish a plate of healthy food.

Although the basics of a healthy diet remain the same for all age groups – eat mostly fruits and vegetables, followed by carbohydrates such as whole grains, then dairy products and fats – children need more calcium for bone growth, protein to increase muscle mass and antioxidants. to boost their immunity. Children grow about 2.5 inches (6 to 7 centimeters) each year and gain about 2 to 3 kg per year until the onset of puberty, which means they need lots of nutrition.

Also Read: 11 Best Healthy Recipes | Easy Healthy Recipes

Prakriti Poddar, spokesperson for RoundGlass Living, recommends four Indian ingredients that can give your child an extra edge to grow and live healthily and happily. As a mother of three young children, she is more than familiar with the challenges of getting children to eat healthily and how their diets can be optimized to provide adequate nutrition. Include these ingredients in their regular diet and watch your little one blossom into a healthy young adult.

1. Kokum

This brightly colored, tart fruit grows mainly in the Western Ghats and is a rich source of vitamins, minerals and other nutrients with anti-inflammatory and even anti-cancer properties. The fruit is packed with anthocyanins, antioxidants that give it its rich color and anti-inflammatory properties. It helps boost children’s immunity and keep their gut healthy.

How to use: Consume it as a juice prepared by soaking the kokum overnight and then extracting its juice. Add kokum to curries and dals for a boost of tartness and health.

2. Mango Ginger

This unique ingredient looks like ginger, tastes like raw mango and belongs to the turmeric family. It is a rich source of antioxidants and nutrients and is used in traditional medicinal systems as an appetizer, antipyretic, emollient, expectorant and laxative. This means it can help with common health issues that growing children face, such as frequent coughs and colds as well as constipation. Called aamba haldi in Hindi, mango ginger also has anti-inflammatory properties that help heal skin lesions and skin diseases.

Directions: Mango Ginger is primarily used as a pickle. Its juliennes can be added to soups and salads or used to prepare vinaigrette. Or make a chutney using mango ginger and other complementary ingredients.

3. Tulsi or holy basil

This flowering plant in the mint family is an integral part of Indian culture and holds religious and culinary significance for many communities. But its nutritional properties make it an essential ingredient to include in children’s diets. For example, tulsi contains powerful nutrients like vitamin C that help boost children’s immune systems. Eugenol, an antioxidant, helps fight skin disorders such as acne that commonly affect teenagers. It also helps reduce cold and congestion in the chest. Its anti-inflammatory properties make it a soothing ingredient for seasonal fevers that commonly afflict children.

How to use: Add a few leaves to boiling water to make an herbal tea and offer it to your child daily to help maintain immunity. Rub tulsi oil on your child’s skin to protect him from mosquito bites when he goes out to play.

4. Anantamul or Indian Sarsaparilla

This relatively lesser-known root grows in the Himalayan region, as well as in coastal areas. It has many healing properties that can be helpful in managing teenage acne and other skin disorders. It has blood purifying properties which can prevent the appearance of pimples. Additionally, it could also be used to manage blood sugar levels in children with comorbidities.

How to use: The dried roots can be infused in hot water to make an herbal tea which can be consumed as needed. Your child can find their grass first.

Author Bio: Prakriti Poddar is the Global Head of Mental Health and Wellbeing at RoundGlass, a global holistic wellbeing organization where she is actively involved in building an integrated platform for wellbeing holistic.

Disclaimer: The opinions expressed in this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, adequacy or validity of the information in this article. All information is provided as is. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV assumes no responsibility or liability for them.

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