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By: Lifestyle Desk | New Delhi | Updated: November 14, 2018 8:00:32 am

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Make a promise to yourself that you will include these food in your child’s diet to pack a nutritional punch. (Source: Thinkstock/Getty Images)

The biggest concern of every mother is whether her child is getting enough nutrition from the daily diet or not. With processed and fast foods finding a special spot in our fridge, the risk of consuming calorie-laden food is an all-time high.

On this Children’s Day, make a promise to yourself that you will include these food in your child’s dietary regime to pack a nutritional punch.

Calcium

Low calcium intake has been linked to lower bone mineral density, which increases the risk of osteoporosis and broken bones. Building mass bones mostly happen during childhood and adolescence. Some of the foods rich in calcium include milk, yogurt and varieties of cheese. Certain green vegetables including broccoli and kale, whole canned fish with soft edible bones such as sardines, nuts, tofu and soy milk also make it to the list.

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Milk contains calcium. (Source: Thinkstock/Getty Images)

Vitamin A

Vitamin A promotes a good immune system, helps in natural growth and development, repairs tissue and develops bone mass. Furthermore, it is essential for the growth of cells and prevents vision problems. It is fat soluble and can be found in vegetables and dairy products. Some of the good sources include milk, cheese, eggs and leafy vegetables, tomatoes, carrots and fruits like oranges, apricots and peaches.

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Oranges are rich in vitamin A. (Source: Thinkstock/Getty Images)

Vitamin E

Vitamin E supports immune function, helps protect blood cells from damaging and prevents inflammation. Its antioxidant properties also promote eye health. It can be found in vegetable oils, nuts, green leafy vegetables, whole grains and avocados.

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Leafy vegetables have vitamin E. (Source: Thinkstock/Getty Images)

Iron

Iron helps in the development of the brain and nervous system. An iron deficiency can lower the production of oxygen-carrying red blood cells which can result in anemia. Most animal products like meat, eggs and fish are rich in iron. Legumes, pumpkin seeds, spinach and quinoa are some of the other sources.

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Eggs contain iron. (Source: Thinkstock/Getty Images)

Fibre

Fibre is very important for digestion and helps in treating constipation. Soluble fibre dissolves in water, becomes a gelatinous form and slows digestion, which in turn helps absorb essential nutrients from foods. Some of the best sources of fibre are apples, berries, citrus foods, oatmeal, potatoes and barley.

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Berries are a rich source of fibre. (Source: Thinkstock/Getty Images)

Include these power foods in your child’s diet for a healthy growth.

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