Vitamin A is a micronutrient that can be met from a variety of food sources, ranging from natural to fortified foodstuffs. Children's need for vitamin A is important to fulfill because it plays a very important role in helping to maintain the health of their eyes, skin and immune system.
Before giving your little one vitamin A supplements, you need to know that there are many food sources of vitamin A that can be easily found in traditional markets to supermarkets. Processing this type of food is also not difficult.
Food Sources of Vitamin A for Children
Before discussing food sources of vitamin A, you need to know that children's vitamin A needs vary depending on their age. For children aged 1-3 years the need is around 2000 IU, while children aged 4-8 years around 3000 IU.
When discussing vitamin A, one type of vegetable that sticks out the most is, of course, carrots. Even though that's not all, you know, there are many other types of food that are rich in vitamin A and you can include them in your child's diet. Some of them are as follows:
1. Sweet potatoes
In 100 grams of sweet potato contains about 14,000 IU of vitamin A. Apart from being rich in vitamin A, sweet potato also has a sweet taste which is generally liked by children and is relatively easy to process.
Not only rich in vitamin A, sweet potatoes also contain a number of other nutrients, such as vitamins B and C, zinc, calcium, iron, potassium, magnesium, and phosphorus, fiber. Fiber needs that are met can prevent constipation that is often experienced by children.
2. Tomatoes
Besides being easy to get and often added to various types of food, tomatoes are also rich in vitamin A, you know. In 100 grams of tomatoes contains about 833 IU of vitamin A. Not only rich in vitamin A, tomatoes also contain antioxidants and potassium which can help maintain a child's heart health.
3. Peppers
Paprika can also be used as a food source of vitamin A for children. In 100 grams of paprika, it contains 3130 IU of vitamin A. In addition to vitamin A, the capsaicin content in this vegetable is known to increase metabolism.
However, you need to remember that paprika has a slightly spicy taste, so some children may not like the taste too much.
4. Eggs
Chicken eggs are known as a source of animal protein. However, not only that, eggs are also rich in vitamin A. 100 grams of eggs contain 540 IU of vitamin A.
You can process eggs by boiling them, frying them over the eyes, or making them into omelettes. Apart from helping to meet the needs of vitamin A, the protein and fat in eggs can also provide energy, improve memory, repair damaged cells, and support children's muscle function.
5. Beef liver
Beef liver is known as a source of iron so it is good for preventing anemia in children. However, apart from these ingredients, beef liver also contains a lot of vitamin A. In 100 grams of beef liver contains 9363 mcg or about 5000 IU of vitamin A.
Beef liver is delicious processed into stir-fries, mixed into soup, or an additional ingredient for meat balls. However, be sure to cook the liver thoroughly to prevent tapeworm infection.
How about Mother, aren't you enlightened that there are many sources of vitamin A that can be included in which menu list for children? After knowing it, now Mother can make menu variations from these food choices.
In addition to consuming sources of vitamin A for children, complete their daily nutrition by eating other healthy foods, such as green leafy vegetables, processed dairy products, and various fruits and vegetables. If Mother is still confused about the choice of other types of food that are suitable for children, don't hesitate to ask the doctor directly, OK?