Good things in small packs – Why eggs are necessary for kids?
Parents want their kids to do well in school, you want them to find their way in life, and above all you want them to be happy. One of the best ways parents help is by feeding their kids a delicious and nutritious diet. You want them to have the energy they need to learn, grow, and succeed. Eggs can play a big role in that. Eggs have always made their way on top of the list of the nutritious diet for both kids and adults and are beneficial for toddlers in many ways. Keep your child’s intake to one egg a day, and add variety with other kid-friendly sources of breakfast nutrition.
Eggs provide a good amount of nutrients that children need for healthy growth and development. One large egg provides 6.25 grams of protein, which is between 18 and 48 percent of the RDA for protein for children ages 1 to 13 years old. One large egg also provides 60 to 128 percent of the RDA for vitamin A and 18 to 23 percent of the RDA for vitamin B-12. Vitamin A is crucial for good vision and healthy bone growth, and vitamin B-12 is necessary for optimal development and cognitive functioning. Eggs are also high in fat, however, including the type that can be unhealthy in excess saturated fat. One large egg provides 1.5 grams of saturated fat. For a moderately active 8-year-old kid, that’s only 1 percent of daily calories. But that number can quickly increase with the number of eggs your kid eats, especially when combined with the other foods they eat in a day that may also contain saturated fat.
Protein: Eggs are a complete protein food. Proteins are the building blocks for a young body and are required for new cell generation and regeneration of cells. Eggs help kids grow bigger and stronger. Ensure that your kids consume one egg a day.
Lutein and Zeaxanthin: Eggs are an excellent source of lutein and Zeaxanthin, which are essential for healthy eyes. They keep vision sharp and reduce the impact of macular degeneration. They also ensure the health of the retina.
Choline: Choline helps in building the membranes of the cells. It also important for the development of the brain. Choline is also responsible for the molecules of the brain which signal the nerves. 1 egg contains 100 mcg of choline.
Omega 3: Omega 3 is healthy fats found predominantly in fish as well as in eggs. Omega 3 helps in early brain development and cognitive memory. Regular consumption of eggs can help delay the onset of arthritis and heart diseases as the kids mature into adults.
Vitamin D & B12: Vitamin D is important for the bone health of growing kids. The egg is the only food-based source of vitamin D. Vitamin B12 is essential for neural health. This vitamin is also called Cobalamin. It is important for your child’s brain and nervous system development.
Amino Acids: Eggs contain 9 essential amino acids which help in the growth of the healthy nails and hair for kids. Kids are always chewing off their nails or breaking them and eggs ensure faster regrowth. You can also use egg as a natural conditioner.
Fat and Cholesterol: Eggs contain the right balance of saturated and unsaturated fats which make it an excellent snack for growing bodies. We are fighting childhood obesity on a global scale and hence we can feed eggs to the kids without any worries about obesity. Try poached or boiled eggs, rather than fried ones. Eggs have minimal harmful cholesterol. In Fact, consumption of eggs leads to a spike in the HDL (good cholesterol). This is extremely important keeping in mind the global childhood obesity epidemic. You can prepare eggs with minimal fats lesser oil or boiled eggs) to ensure that you kid receive adequate nutrition without the harmful effects.
The more variety you can introduce into your child’s diet, the more nutrients your child will get. Increased exposure to different foods also reduces picky eating behaviors. Other nutritious sources of protein at the morning meal include Greek yogurt with fruit or granola, almond butter on whole-grain toast, oatmeal with chia seeds and berries or quinoa with sliced bananas.
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