1. What Are The Recommended Dietary Allowances RDA?
  2. Healthy Food List #1: Best Nutrition For Pregnant Women
  3. Healthy Food List #2: Best Nutrition For Healthy Hair / Preventing Hair Loss
  4. Healthy Food List #3: Best Nutrition For Asthma (And A Healthy Lung)
  5. Healthy Food List #4: Best Nutrition For Children With Autism
  6. Healthy Food List #5: Best Nutrition For A Healthy Back (And No Back Pain)
  7. Healthy Food List #6: Best Nutrition For Fighting Pain
  8. Healthy Food List #7: Best Nutrition For Brainpower
  9. Healthy Food List #8: Best Nutrition For Reducing Your Cancer Risk
  10. Healthy Food List #9: Best Nutrition For Lowering Cholesterol
  11. Healthy Food List #10: Best Nutrition For Fighting Against Colds and Flu
  12. Healthy Food List #11: Best Nutrition For Beating Depression
  13. Healthy Food List #12: Best Nutrition For Fighting Stress
  14. Healthy Food List #13: Best Food For Instant Detox
  15. Healthy Food List # 14: Best Nutrition For Diabetics
  16. Healthy Food List #15: Best Nutrition For Better Digestion
  17. Healthy Food List #16: Best Nutrition For Building Muscle
  18. Healthy Food List #17: Best Nutrition For Dealing With Chronic Fatigue Syndrome
  19. Healthy Food List #18: Best Nutrition For Dealing With Fibromyalgia
  20. Healthy Food List #19: Best Nutrition For Better Fitness
  21. Healthy Food List #20: Best Nutrition For A Healthy Heart
  22. Healthy Food List #21: Best Nutrition For High Blood Pressure
  23. Healthy Food List #22: Best Nutrition For Balancing Your Hormones (And For A Great Skin)
  24. Healthy Food List #23: Best Nutrition For Strong Joints
  25. Healthy Food List #24: Best Nutrition For Juice Cleanses
  26. Healthy Food List #25: Best Nutrition For Men
  27. Healthy Food List #26: Best Nutrition For People Over 60
  28. Healthy Food List #27: Best Nutrition For Weight Loss
  29. Healthy Food List #28: Best Nutrition For Preventing Osteoporosis
  30. Healthy Food List #29: Best Nutrition For Easing Hyperthyroidism Symptoms
  31. Healthy Food List #30: Best Nutrition For A Better Sex Life
  32. Healthy Food List #31: Best Nutrition For Better Sleep
  33. Healthy Food List #32: Best Nutrition For Menstruation Periods
  34. Healthy Food List #33: Best Nutrition For Healthy Eyes
  35. Healthy Food List #34: Best Nutrition For Preventing Hearing Loss
  36. Healthy Food List #35: Best Nutrition For Healthy Teeth And Gums
  37. Healthy Food List #36: Best Nutrition For Improving Your Appetite
  38. Healthy Food List #37: Best Nutrition For Reducing Your Hunger and Appetite
  39. Healthy Food List #38: Best Nutrition For Women
  40. Healthy Food List #39: Best Nutrition For Women Over 50
  41. Healthy Food List #40: Best Supplement Nutrition For Women
  42. Healthy Food List #41: Best Nutrition For Your Child

Healthy Food List #41: Best Nutrition For Your Child




That every person, child or a senior, needs a balanced nutrition, goes without saying. You just need to adjust the intake for your age somewhat.

Part 1: Essential nutrients

1. Protein: The body's basic building material. 

Found in: Meat, poultry, fish, eggs, nuts, beans, dairy products

2. Carbohydrates: The body's most important source of energy.

Found in: Breads, cereals, rice, crackers, pasta, potatoes

3. Fats: Body's second most important source of energy. Also help the body in absorbing nutrients .

Found in: Whole-milk dairy products,  cooking oils, meat, fish, nuts

4. Calcium: Important for good bones, teeth, nerve / muscle /heart function and for blood clotting.

Found in: Milk, cheeses, yogurt, ice cream, egg yolks, broccoli, spinach, tofu

5. Iron: Most important for healthy blood.

Found in: Red meats, liver,  poultry, shellfish, whole grains, beans, nuts, iron-fortified cereals

6. Folate: Very important for cell growth and metabolism. 

Found in: Whole-grain cereals, lentils, chickpeas, asparagus, spinach, black or kidney beans, Brussels sprouts

7. Fiber: Very important for regular bowel movements and for reducing the chances of heart disease and cancer later in life. 

Found in: Whole-grain cereals, chickpeas, lentils,  kidney beans,  seeds, nuts

8. Vitamin A: Important for body growth, better eye function, healthy skin, and prevention of infection.

Found in: Carrots, sweet potatoes, squash, apricots, spinach, broccoli, cabbage, fish oils, Egg yolks

9. Vitamin C: Needed for growth and repair of all tissues. It also creates the ptotein that goes in our skin, tendons, ligaments, and blood vessels. Also heals wounds and form scar tissue.

Found in: Citrus fruits (e.g. oranges), strawberries, tomatoes, potatoes, melons, cabbage, broccoli, cauliflower, spinach, papayas, mangos

10. Vitamin E: A very important antioxodant that helps the body fight against free radicals (enemies of body cells, tissue and organs).

Found in: Avocado, nuts, peanut butter, sunflower seeds, plant oils, tomato sauce, wheat germ, spinach

 

Part 2: Nutrition for growth and development of your child's brain

11. Eggs: Help concentrate better.

12. Greek Yogurt: Has proteins which keep the brain cells in tip top form.

13. Greens (e.g. kale, spinach): They reduce the odds of getting dementia later in life.

14. Fish: Rich in vitamin D and omega-3s, which help fight against mental skills deterioration and memory loss.

15. Nuts and Seeds: Rich in protein, essential fatty acids, vitamins, and minerals> Helps improve mood and keep the nervous system in shape.

16. Oatmeal: Rich in fiber and protein. Helps keep heart and brain arteries clear. 

17. Apples and Plums: Contain quercetin, an antioxidant that is said to prevent mental skills deterioration.