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Essential Nutrients for Kids

Essential Nutrients for KidsBy Jacquie Eubanks BSN, RN

Good nutrition helps prevent illness and disease and is essential to healthy physical and mental development. The American Academy of Pediatrics encourages parents to think of nutritional decisions as health decisions.  Nearly 1 in 3 children in America are now overweight or obese.  And like adults, kids who consistently overeat are at risk for developing the medical problems associated with being overweight, including high blood pressure, high cholesterol, type 2 diabetes, bone and joint problems, breathing and sleeping problems, and even depression. Later in life they are at greater risk for heart disease, heart failure, and stroke. Encouraging your child to make beneficial food choices now will help them develop wholesome eating patterns that can lead to a lifetime of healthier choices.   

It’s not always easy to get kids to eat what’s on their plates.  These strategies improve nutrition and encourage smart eating habits:

  • Have regular family meals.  Eating together allows parents and kids to reconnect and catch up on the day’s events.  Kids who sit down to family meals are more likely to eat fruits, vegetables and grains and are less likely to snack on unhealthy foods. 
  • Serve a variety of healthy foods and snacks.  You control the supply lines, so stock up on fruits, vegetables and healthy snacks such as low-fat yogurt and cheese, whole grain crackers, or nuts.  Limit chips, cookies, candy and sugary drinks but don’t ban them completely.  Serve them occasionally as a special treat.  
  • Be a role model by eating healthy yourself.  Keep a positive approach to food, limit your own portions and don’t overindulge in less nutritious foods.  Kids will follow your lead. 
  • Avoid food battles which means no bargaining or bribing kids to eat everything on their plate.  Provide variety and let your child choose from what you offer.  A growing child’s eating pattern will vary day to day.  Let them decide when they are hungry and when they are full. 
  • Involve kids in the process.  Kids love to help in the kitchen so select age appropriate tasks for them to do.  Let them be involved in occasional meal planning and help them make decisions about what to pack for lunch. 

Nutrition for kids is based on the same principle as nutrition for adults.  In addition to the nutrient dense foods of lean proteins, fruits, vegetables, whole grains and low-fat dairy products, there are vitamins and minerals that all growing children need for growth and development:

Vitamin A  –  Vitamin A  boosts the immune system which fights common infections.  Vitamin A promotes general eye health plus color and night vision.  Make sure your child gets plenty of orange vegetables and fortified milk. 

B Vitamins  –  B complex vitamins are needed for anemia prevention and for energy production and usage.  B vitamins are found in whole grains, fish, chicken, leafy greens, dairy and meat.

Vitamin C –  Vitamin C helps speed healing of cuts and scrapes and helps ward off colds and  fight infections.  Fruits, especially oranges, and green leafy vegetables are good sources of vitamin C.

Vitamin D Vitamin D is needed for calcium absorption for developing strong bones and teeth.  Foods fortified with vitamin D include milk, cereal and eggs. 

Calcium Calcium helps build strong bones and teeth and can help reduce the chances of developing age related bone disease.  The majority of our lifetime bone mass is built during our pre-teen and teen years.  Low-fat dairy is the best source of calcium in a child’s diet and includes  cheese, milk and yogurt.  Fortified cereals and orange juice are options for those who are lactose intolerant. 

Choline –  An important essential nutrient needed for the central nervous system function and cell growth.  Eggs, fish, meat, broccoli and chicken are good sources. 

IronFor healthy red blood cells that carry oxygen to all parts of the body and help keep kids energized.  Iron can be found in fortified foods, beans and lean red meats. 

MagnesiumImportant for energy and healthy heart function.  Look for magnesium in cereals, brown rice and nuts. 

Potassium –  Kids need potassium to support their organs and cells.  Potassium maintains blood pressure, supports the heart and muscle function.  Bananas and low-fat dairy are good sources. 

ZincZinc helps fight viruses and supports the immune system.  Zinc is necessary for growth and development.  Look for zinc in chicken, beans and fortified cereals. 

FiberKids need fiber to aid digestion and prevent constipation.  Offer lots of fruits and vegetables and whole grains including high-fiber cereals.

Water – Limit sugar laden fruit juices to breakfast time and give your child the choice of milk or water at other times.  Be sure to provide plenty of water throughout the day and encourage your child to drink up. 

Antioxidants –  Antioxidants help defend against harmful substances that can damage healthy cells.  Almonds, berries, citrus fruits and carrots are some kid friendly foods high in antioxidants. 

Essential fatty acidsChildren require both EPA and DHA omega-3 fatty acids as part of their healthy diet, especially for brain development and eye function.  If your child refuses to eat fish regularly or at all,  supplements made for children containing EPA/DHA are a safe, effective way to give your child’s mental and physical well-being a boost. 

It’s best not to get into a battle of wills at mealtimes.  Try to make breakfast and lunch the priority meals as young children are often tired and less likely to eat well at dinnertime.  Offer a variety of healthy foods and allow your child to be in charge of choosing which items to eat and how much.  Children allowed to make their own decisions at mealtimes are more likely to enjoy their meal and feel good about themselves.  You can feel good also, knowing that you are raising a healthy eater and establishing patterns that will lead to a lifetime of healthy nutrition. 

Nutritional supplements for kids:

Springboard SuperNutes by Ortho Molecular –  Super Nutrients Jr. is a great tasting strawberry-kiwi multivitamin and mineral supplement containing the most important vitamin and mineral components needed for a growing child. Besides having a solid scientific formulation of the highest quality professional-grade vitamins, SuperNutes also contains generous doses of industry leading Albion® minerals, setting SuperNutes in a class by itself when compared with other children’s multivitamins.

ProOmega Junior Minis by Nordic Naturals –  Perfect for ages three and older, these provide the essential fatty acid nutrition for optimal development.  Children find the tiny, pearl-sized soft gels easy to chew, and they enjoy the great-tasting, all-natural strawberry flavor.  With EPA and DHA from purified deep sea fish oil. 

Vital Kids Berry Well Immune Support by Vital Nutrients –  Berry Well is a uniquely concentrated botanical extract formula containing Elderberry Extract.  This formula provides enhanced levels of natural compounds that provide immune system support. Studies have shown that the properties of Elderberry Extract and Arabinogalactan maintain healthy immune function and promote well-being. 

Multigenics Chewable Orange by Metagenics  –  Multigenics chewable is a high quality multiple vitamin and mineral supplement with excellent nutrient bioavailability designed especially for children.  This formula provides an essential, comprehensive foundation for optimal health and contains highly absorbable amino acid chelates, ratio-balanced B vitamins, and broad-spectrum antioxidant protection.

Super Immune Space Sprinkles by Douglas Laboratories This product provides support for normal immune function with a specially formulated blend of probiotics in a naturally sweet base.  Super Immune Space Sprinkles change color when sprinkled on food and are designed specifically for children. 

Nordic Omega-3 Fishies by Nordic NaturalsThese easy to chew treats are rich in EPA and DHA for development support of the brain, eyes and the nervous and immune systems.  Delicious tangerine taste for even the pickiest of eaters.  For ages 2 and over. 

Nutri-West Chewable C-500 –  A pleasant tasting tablet ideal for children or for anyone looking for rapid absorption of Vitamin C.  Each naturally flavored tablet supplies 500 mg of Vitamin C (as sodium ascorbate and ascorbic acid) , 1,000 units of natural beta carotene, citrus bioflavonoids, hesperidin complex, rutin, and acerola.

Little One by Metabolic Maintenance –  A one-per-day multivitamin for children 6 through 12 years of age.  Each capsule contains only the finest ingredients, in the most bioavailable forms, in a very small, easy to swallow capsule.

The Health Benefits of Omega-3 Fatty Acids

Omega3By Jacquie Eubanks BSN, RN

Essential fatty acids (EFA’s) are polyunsaturated fatty acids that are required for good health and biological processes yet the human body is unable to synthesize them.  The two major families of these fats, omega-3’s and omega-6’s, are nutritional cornerstones of human health and, as such, we must consume these fats through diet or supplementation.  Omega-3 fatty acids play a vital role in the health of every cell of the body and help protect us from a number of key health threats.  

Fish, nut oils, and the oils of certain plants are the primary dietary sources of omega-3 fatty acids.  Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found in cold water oily fish such as salmon, mackerel, halibut, sardines, tuna algae and krill.  Alpha-linolenic acid (ALA)  can be found in the oils of palm, flaxseed, rapeseed and soybeans, and in raw nuts such as cashews, pecans and walnuts. 

A healthy diet contains a balance of omega-3 and omega-6 fatty acids.  There is a growing health concern that the average Western diet contains far more omega-6 fatty acids than are needed for optimal health. The typical American diet contains a high ratio of 14 – 25 times more omega-6’s than omega-3’s.  In fact, Americans appear to have the lowest intake of omega-3’s than any other developed country.  Optimal balance of fatty acids would be more in line with a ratio of 4:1, roughly 4 parts omega-3’s to 1 part omega-6’s.  Unfortunately, we consume these high levels of omega -6’s through saturated, hydrogenated oils found in so many processed foods, snack foods and fast foods.  Many nutrition experts believe that before the heavy consumption of processed foods we consumed roughly equal amounts of essential fatty acids.  A reduction of saturated fats and transfats and an increase in polyunsaturated fats would be beneficial to the health of many Americans. 

Extensive research has shown that the two main omega-3s, EPA and DHA,  promote key anti-inflammatory pathways and the internal repair systems that operate in response to inflammation.   The research-backed benefits of omega-3 fatty acids include:

  • Support of cardiovascular function and circulation.
  • Support of healthy blood vessel function.
  • Promotion of the metabolism of dietary fat and cholesterol.
  • Support of a healthy heart rhythm.
  • Promotion of healthy triglyceride levels in healthy individuals.
  • Promotion of the metabolism of dietary fat and cholesterol.
  • Support of a healthy heart rhythm.
  • Promotion of healthy triglyceride levels in healthy individuals.
  • Support of healthy brain function.
  • Protection of nerve and brain cells from oxidative stress and damage.
  • Promotion of healthy eyes and vision.
  • Support of healthy tissue moisture and tear production.
  • Promotion of joint mobility and flexibility. 
  • Support of a healthy immune response.
  • Stimulation of the production of healthy skin cells and nourishment of hair, skin and nails.
  • Support of digestive and gastrointestinal health. 
  • Promotion of positive mood and well being. 

Fish oil supplementation is believed to be effective for the following health conditions:

  • High triglyceridesHigh triglycerides are associated with heart disease and untreated diabetes. To reduce the risk of heart disease, the medical community believes it is important to keep triglycerides below a certain level.  Supplementation with fish oil is believed to aid reduction of triglycerides.
  • Heart disease  –  Fish oil helps keep healthy hearts healthy and is thought to lower the risks of heart attacks in people who have heart conditions. 
  • High blood pressure  –  Omega-3 fatty acids appear to expand blood vessels, which helps bring blood pressure down in individuals with high blood pressure. 
  • Rheumatoid arthritis  –  Fish oil helps reduce inflammation, resulting in decreased pain and stiffness and increased mobility.
  • Age related eye diseases  – Evidence shows fish oil may lower the risk of developing macular degeneration.
  • High cholesterol  –  Scientists believe that fish oil may lower cholesterol by preventing absorption of cholesterol in the intestine. 

It is always best to consult a health care provider for recommendations for the best formula for your specific state of health.  Here are some suggested guidelines for daily supplementation:

  1. To avoid deficiency and support health and maintenance – 500 mg of EPA + DHA
  2. For proactive support – 1 g EPA + DHA
  3. For high intensity support – 2- 4 g EPA + DHA

EPA/DHA Essentials by Pure Encapsulations  is an ultra-pure, molecularly distilled fish oil concentrate that has been tested for environmental contaminants.  Ingredients are  sourced mainly of sardines and anchovies found off the coast of Chile or Norway.  Contains 300 mg EPA and 200 mg of DHA.

OmegaGenics EPA-DHA 500 by Metagenics  features a concentrated source of health-promoting omega-3 essential fatty acids from cold-water fish.  This product is produced in a Norwegian pharmaceutical-licensed facility.  Ingredients are tested for contaminants by a leading third-party lab and are stabilized with natural antioxidants to maintain freshness.  Contains 600 mg EPA and 400 mg DHA.

Orthomega Fish Oil by Ortho Molecular  is a  high-dose premium grade fish oil providing 420 mg of EPA and 300 mg of DHA per capsule in a burp free formula. 

Artic Omega Liquid Lemon by Nordic Naturals  is an excellent source of omega-3 fatty acids in their naturally existing ratios.  Provides 826 mg of EPA and 550 mg of DHA from purified deep sea fish oil from anchovies and sardines. 

Finest Pure Fish Oil with Essential Oil of Orange by Pharmax  contains high concentrations of EPA and DHA and has virtually no fish oil odor or taste.  Provides 750 mg DHA and 1,050 mg EPA.