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5 protein-rich fruits that kids should include in their diet regularly

Children need adequate protein intake to reach their maximum growth potential. Fruits such as bananas, grapes, and avocados are rich in protein, which is essential for building and maintaining muscles and tissues in a child’s body. The recommended daily protein intake varies by age, with children 1-3 years old needing 13 grams, children 4-8 years old requiring 19 grams, and children 9-13 years old needing 34 grams. Adolescents aged 14-18 need different amounts based on gender, with boys needing 52 grams and girls needing 46 grams per day.

Protein-rich foods such as lean meat, fish, turkey, chicken, and eggs are beneficial for children’s optimal development. Raisins, berries, avocados and guava are other fruits that are good sources of protein for children. These fruits provide not only protein but also essential nutrients like vitamins and minerals that support immune function and growth in children.

Bananas are a popular and protein-rich fruit that also contains essential nutrients like potassium, magnesium, and vitamins. Raspberries are high in protein and other nutrients like vitamin C and manganese while avocados are rich in healthy fats and vitamins including omega-3 which is beneficial for brain development in babies.

Incorporating these protein-rich fruits into a child’s diet can help ensure they receive the necessary nutrients for optimal growth and development. Whether eaten on their own or combined with other healthy foods like lean meats or whole grains, these fruits can play a vital role in a child’s overall nutrition. It is important to note that while these fruits provide an excellent source of protein they should be consumed as part of a balanced diet to ensure the intake of all necessary nutrients for optimal health.

By Samantha Jones

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