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.