“An apple a day keeps the doctor at bay”, this famous nursery rhyme has caused many a chuckle however there is lot of truth behind the phrase. Bananas help the body in digestion and are normally one of the first fruits introduced in a child’s diet. It makes the immune system stronger and helps to prevent the loss of calcium in the body.

Popeye the sailor man chomped away at his spinach can he told a great story of the importance of Spinach in your daily diet. Most children as well as adults shy away from this green leafy vegetable it has proved itself to be the king of the green. Rich in Vitamin K, potassium and phosphorus, it sure packs a punch while it helps build muscles. It helps protect you liver as well as keeps Alzheimer’s at bay.

Research shows that foods high in zinc helps to increase your immunity towards respiratory disorders. In order to get your daily doses of zinc, you may try to increase your intake of fish. The King crab is known to be high protein and zinc and low in protein and fats.

A diet high in calcium is beneficial at all stages in life. Calcium is important for children during their developmental stage. One may choose to give a child over the counter prescriptive drugs to boost the calcium intake or introduce foods rich in calcium.

Potassium is known to lower blood pressure and enhance muscle activity. Vitamin A and C as well as folic acids are important in ones daily diet. Folic acid pills are introduced in the first trimester of pregnancy to boost growth of the baby.

Shell fish are high in calcium, potassium and iron. Though this may not be the choice for children, it is said to reduce the risk of Osteoporosis in later stages of life.