Vitamin B12 is naturally present in most types of meat and
seafood. In addition to vitamin B12, meat supplies key nutrients your
child needs for proper growth and development. Incorporate lean meat
into a healthy eating plan so your child reaps the nutritional and
health benefits it has to offer.
Vitamin B12
Vitamin B12 supports the proper formation of red blood cells
and promotes normal brain function. It also encourages proper DNA
synthesis and helps your child turn food into energy. Children age 8 and
younger require between 0.9 and 1.2 micrograms of vitamin B12 per day.
Older children require between 1.8 and 2.4 micrograms per day. Clams,
trout, salmon, beef, chicken, liver and eggs are nutritious sources of
vitamin B12, and a serving or two of these each day will help your child
get all he needs of this essential nutrient.
Iron
Meat is a top source of iron, a nutrient that plays an
important role in oxygen transport. Iron encourages the production of
red blood cells, supports a strong immune system and aids in cell
growth. An iron deficiency can lead to fatigue and anemia, a condition
that causes low red blood cell counts. Younger children need between 7
and 10 milligrams of iron, and preteens require 8 milligrams per day.
After age 14, boys need 11 milligrams of iron per day and girls need 15
milligrams. Oysters contain 5.7 milligrams of iron per 3-ounce serving,
and beef contains about 1.6 to 3.1 milligrams in a 3-ounce portion. A
3-ounce serving of turkey supplies 1.1 milligrams, and the same amount
of tuna supplies 1.3 milligrams. Chicken contains 0.9 to 1.1 milligrams
of iron in a 3-ounce portion.
Zinc
An essential mineral, zinc helps keep your child's immune
system working properly and aids in wound healing. Zinc enables your
child to taste and smell properly. A zinc deficiency can cause growth
delays and mental deficiencies. Younger children need between 3 and 5
milligrams of zinc, and preteens require 8 milligrams per day. Teen boys
need 11 milligrams each day and teen girls need 9 milligrams. Top
sources of zinc include beef, which contains between 5.3 and 7
milligrams per 3-ounce serving. A 3-ounce portion of crab supplies 6.5
milligrams, and the same amount of lobster provides 3.4 milligrams. Pork
chops contain 2.9 milligrams per 3-ounce serving, and a 3-ounce portion
of dark meat chicken provides 2.4 milligrams.
Protein
Your child needs plenty of protein in his diet because it
supports normal growth by encouraging proper repair and regeneration of
his muscles. Protein helps your child maintain a healthy weight by
staving off hunger. Younger children need between 13 and 19 grams of
protein per day while older children require between 34 and 52 grams.
Lean cuts of beef, pork, chicken and fish each contain about 21 grams of
protein per 3-ounce serving. One to three servings per day will supply
your child with plenty of protein.
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