Micronutrient-Rich Snacks For Active Kids

The human body runs on various kinds of nutrients made by the body itself or required daily in proper measurement. These essential nutrients are important to make the body immune to harsh environments and external living, ensuring that humans are safe, active, and healthy.

It is vital for parents to look out for these essential nutrients in a child's body. It is because most of these nutrients are consumed by children as food. Different animal—and plant-based sources are important for human beings to consume as they hold all these nutrients naturally. There are also other types of synthetic supplements that a doctor can prescribe in case of deficiency. Parents are responsible for keeping their children active and strong throughout childhood so that they can grow into stronger adults.

Micronutrients are also a part of nutrition, which helps kids stay active and energetic throughout the day. Not only do they protect the kids with stronger immunity, but they also ensure the body's various organs and core functions are healthy. Keep reading to learn more about micronutrient snacks for active kids, which provide them with a rounded, balanced diet.

What Are Micronutrients?

There are 27 essential micronutrients required by a child's body to grow stronger and active. The 27 essential micronutrients include Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B7, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E, Vitamin K, Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc, Copper, Manganese, Selenium, Iodine, Chromium, Molybdenum, and Fluoride. Although it is difficult to list all the 27 essential nutrient functions, these vitamins and minerals majorly play crucial roles in maintaining various bodily functions, including vision, immune support, energy metabolism, bone health, oxygen transport, and fluid balance, among others.

Micronutrient-Rich Snacks For Active Kids

A healthy dinner and lunch are easy to prepare in terms of a balanced diet, which is micronutrient rich. But it surely becomes a task for parents to feed their active kids with micronutrient snacks. Here are some helpful suggestions for parents to swap junk food with these micronutrient-rich snacks for active kids.

1. Sprouts Chaat

Lentils, when soaked in water overnight, can sprout easily. These sprouts can be easily used to make different flavored chaats at home. One can soak moong, chana, green moong, rajma, kabuli chana, and other lentils overnight to create the base and sprinkle some salt and lemon drops along with curd and chutneys to make a healthy chaat which your active kids can devour on the go. These sprouts are rich in vitamin B and C. The dish will help them stay active without any further cravings, keeping them full.

2. Fruit Bowl

Fruits are a powerhouse of micronutrients, with all kinds of vitamins and minerals, such as iron, vitamin A, vitamin B, Vitamin C, etc. Fruit bowls are very easy for parents to make, and active kids can easily scoop them while they are busy doing what they are doing. They are not messy but a perfect on-the-go snack for your kids. Fruits also contain electrolytes that boost kids' energy, helping them stay active.

3. Dry Fruit Mix

Dry fruits have Vitamin A, Vitamin C, Calcium, Iron, Potassium. Dry fruit mix is also like a fruit bowl, which is easy to make. Children are happy snacking and playing with dry fruit mix. Dry fruit mix can be eaten anywhere and everywhere and fits perfectly on the tiffin of an active child. Dry fruits help retain energy, boosting the kid's energy levels for longer periods of time. Plus, it keeps them full until dinner. Kids are more active when they are not hungry. You can add different spices, such as salt and chat masala, to make the dry fruit mix tangier and more delicious.

4. Vegetable Roll

If you are looking for heavier snacks to feed your active child, you need to make vegetable rolls. Vegetable rolls can be made easily in a healthy version by opting spinach, onions, carrots, cucumbers. One needs to stir fry the vegetables with basic spices such as salt and chat masala with a little bit of lemon juice for a tasty filling. The compact snack is easy to eat and is a perfect companion for busy kids as they can snack on the go. Different vegetables are full of fiber and micronutrients such as iron, vitamin A from spinach, vitamin B and C from cucumber and onions, which can also help the kids stay active for longer.

5. Millet Veg Samosa (Air-Fried)

Parents can also try millet veg samosa, which is air-fried for their kids. Compared to refined wheat flour, millets are a healthier choice as they are whole grains packed with micronutrients like magnesium, phosphorus, and iron. These micronutrients are important for energy production and muscle function in active kids. Also, the vegetable filling provides essential vitamins and minerals like vitamin A, vitamin C, and potassium, which are crucial for growth, immunity, and muscle function.

6. Paneer Club Sandwich

If Your children like sandwiches, try healthy paneer club sandwich. Like the samosa, vegetables provide essential vitamins and minerals while paneer is rich in potassium, magnesium, and calcium. It is also a reliable source of protein, essential for building and repairing muscles after physical activity. You can choose whole-wheat bread for added fiber and micronutrients and load it up with various vegetables like tomatoes, cucumbers, and capsicum, which are full of micronutrients like vitamins A, C and K.

Why Avoid Junk Food For Snacks?

Junk food is always high in unhealthy fats, and the amount of sodium in salty and spicy ingredients is quite high. It holds little nutritional value in terms of micronutrients and other elements like proteins. Even healthy ingredients are turned unhealthy by deep frying them or adding lots of unhealthy components for daily consumption. Junk food also tends to make children obese and lazy.

What Is A Micronutrient Deficiency?

A micronutrient deficiency is a condition in which a child faces different health problems due to improper or irregular consumption of a balanced diet and malnutrition. To put it in simpler words, children who actively eat proper diets, including vitamins and minerals, are strong and healthy, but those children who lack these minerals and vitamins face different types of disorders, infections, and diseases. Such diseases and adversities can cause children to be lethargic, facing various kinds of symptoms which affect their health directly.

Conclusion

Now that you know about various aspects of micronutrients, snacks, and why micronutrients are essential for kids on a day-to-day basis, along with why children should avoid junk food and what micronutrient deficiencies are, make sure to feed your kids healthy so that they are active and stronger than ever.