Importance of a Protein Rich Diet for School Students
If your child ages between 4-9yrs, they need 19 grams of protein each day, and those between 9-13 yrs should have at least 34 grams of protein daily. After 14, it depends on the gender; boys need 52 grams of protein and girls like 46grams of protein every day.
Protein is a nutrient made with 20 Amino acids, and 9 of the essential amino acids can only be derived from our regular diet. Therefore, dairy products like milk, tofu, cheese, yoghurt or meat, chicken, egg and fish could be great sources for daily protein intake.
In addition, protein sources also provide other nutrients like Vitamin E, B, Zinc, Iron and Magnesium. Protein is the building block for the human body. It helps repair the body tissues and also growth in bones, muscles, and organs.
Benefits of protein intake for kids:
Building life: Protein is one of the basic requirements to build a healthy human body. It helps in growing, replacing, and maintaining the body tissues.
Boosting metabolism: In the form of enzymes and hormones, protein ensures a healthy body metabolism.
Growing immunity system: Protein is essential to build up a strong immune system. Especially in the post-covid era, it is necessary to have a strong immunity system to fight bacteria or infections.
Producing Hemoglobin: Protein also stimulates the production of hemoglobin in the human body, which is an essential component of blood to carry oxygen. Hemoglobin deficiency can cause diseases like Anemia.
What are the high sources of protein?
➼ A child's tantrums to drink a glass of milk isn't new. But make sure, if not milk, your child is taking enough dairy products like tofu, yoghurt, cottage cheese because dairy food is a great source of protein.
➼ A boiled egg or an omelet for breakfast will give you the energy to kickstart the day.
➼ Those who are strictly vegetarian can eat dry fruits, soy milk, peanut butter, legumes, soy yoghurt as a source of daily protein intake.
➼ Children are meant to eat sweets. So, protein-rich desserts like quinoa pancakes, protein laddoos, or puddings won't do any harm once in a while.
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