Five nutrients that you may miss your children
Many children do not reach 5 of essential nutrients – your among them?. The children do not reach the five main nutrients vital to their growth and good health. These substances are calcium, fiber, magnesium, vitamin e and potassium.
Your children receive enough of these vital nutrients. Read on to find out which nutrients might be missing your child, why, and how to get those five key nutrients back into your kids ‘ diet.
Calcium: an essential nutrient for building bones
Calcium is best known for its ability to optimize the construction of the bones and to support the common skeleton in childhood years and decades later. The majority of calcium is found in the bones, but calcium circulating in the bloodstream.
Calcium in the blood plays a vital role, taking part in normal heartbeat, clotting and muscle activity. The body count of calcium in the bones to keep calcium in the blood to the required level.
The intake of enough calcium strengthens bones of your child, balancing the quantities drawn with new ones from the diet.
Daily calcium needs of the child can change with age.
1 to 3 year olds need 800 milligrams
4 to 8 year olds need 800 milligrams
9 to 19 year olds need 800 milligrams
(For comparison, 200 ml. milk provides 300 milligrams of calcium.)
Many children and especially teenagers are far below the required intake of calcium.
Non-alcoholic beverages, such as soda and fruit drinks have crept into the children’s diet, and have sent milk in the back seat.
And worse still, calcium needs increase significantly in that time of life, when children and especially girls receive far less than the recommended amount. One study found that the average calcium intake in adolescent girls is 814 milligrams recommended against 1300.
Experts say the difference is drastic. Women have a higher risk of osteoporosis, the disease of fragile bones, which manifests itself in tears, sometimes decades later.
Immediately before the teenage years and adolescence, children need to get enough calcium to provide the basics for healthy bones. At that time the body builds almost half of the bone mass that will ever have.
Increase of calcium: you must serve your kids milk instead of other beverages that contain little more than calories. The inclusion of dairy products at every meal also ensures that the children will get the necessary calcium.
Approximately 200 ml. any milk (including lactose); approximately 200 ml. – sour milk, 40 g. -hard cheese, e.g.. Cheddar – they all have the same calcium content. In addition, milk and some yogurts are fortified with vitamin D, which is needed for calcium to be able to perform the task.
Orange juice with added calcium and vitamin D is another rich in calcium but non-milk alternative, the added vitamin D makes it even better. Children who do not consume enough dairy or fortified foods may need a calcium supplement.
Fiber: an essential nutrient for saturation
Hectic lifestyle is one of the reasons that children consume less fiber than they should. The lack of whole grains, fiber and processed vegetables and fruit – foods you usually eat at home – is guilty.
The fibres are necessary to reduce the constipation by adding ballast to the stool that stimulates the bowel to crowd out the waste easier. In addition, fiber helps children to feel more city, a useful tool in the fight against excess trampling.
When you are part of a balanced diet, fiber can help prevent type 2 diabetes and high blood cholesterol concentration in adults, and perhaps also in children. A diet rich in gleaming with fiber foods could reduce the risk of heart disease later in life.
The fibres are complex carbohydrates that are good pals. In General, foods high in fiber are full of vitamins and minerals that feed the growth and development. They also contain beneficial plant substances called phytochemicals that enhance immunity of children.
How much fiber is enough? It depends on the age of your child.
Calculate your daily dose of fiber to your child in grams by adding 5 to his age. For example, 5 year olds must receive 5 grams of fiber per day.
Boost fiber: increase the amount of fiber consumed by your family by receiving fruits or vegetables (or both) with basic and intermediate meals. Choose whole grain breads and cereals, pasta and other grains.
Also, try to include pulses, including chickpeas, lentils and white beans in salads, soups, omelets, and other dishes. A lot of these foods also contain potassium and magnesium.
Magnesium: an essential nutrient for growth
Magnesium is involved in about 300 bodily functions, which are responsible for the life and growth of your child. This amazing mineral helps to maintain normal muscle, nervous and heart activity, contributes to a healthy immune system, take care of the production of energy and improves bone health.
In fact, about half of magnesium in the body is in the bones of your child, the other half is in the cells and the blood flow to him.
Here’s how the daily magnesium needs your child:
1 to 3 years old: 80 milligrams
4 to 8 years old: 130 milligrams
9 to 13 years old: 240 milligrams
14 to 18-year-old boys: 410 milligrams
14 to 18-year-old girls: 360 milligrams
Increase magnesium: food labels typically do not include the content of magnesium. It’s all right. If you are offering your children a variety of dark green vegetables, nuts and seeds and especially pumpkin seeds, whole grains and beans as part of a balanced diet will help them meet their needs for magnesium.
Another example: 700 ml. – low fat milk, 4 slices whole-wheat bread, 1 cup of whole-grain cereal and 55 g. -almonds satisfy the daily needs for magnesium boy of 15 years.
Vitamin e: Fundamental nutrient – super hero
Vitamin e is a kind of cellular super hero. As a powerful antioxidant nutrient, vitamin e fights free radicals, by-products of normal metabolism and exposure to ultraviolet rays, air pollution and cigarette smoke. In addition, vitamin e is vital for a healthy immune system.
Vitamin e is found in abundance in fatty foods, which may restrict the concerns about your child’s weight, but the fear of fat may undermine healthy eating to children.
If you offer your child too many low-fat foods that may limit his intake of vitamin e.
This can make and the limitation of the nuts. Common allergies to nuts may make you abstain from offering them until later in childhood.
At this stage, children may not accept the nuts and products readily.
Only in high risk children should be careful about food allergies. When mom and dad have allergies, or one of the parents and another child in the family is allergic, you need to be more careful. Talk to your pediatrician about the risk of allergies if you find yourself in any of these groups.
In fact, the food contained eight forms of vitamin e as alpha-tocopherol form (ATE) is best suited for the body.
Increase your vitamin e: Vegetable fats, fortified foods and dark leafy vegetables such as spinach are rich in vitamin e. a single ounce – about 30 g – almonds satisfies the daily need of 4-8 year olds from ATE. Sunflower seeds are also filled with ATE-form of vitamin e. Fourth Cup provides the necessary daily quantity of 9-13 year olds.
There are other ways to get vitamin e in addition to eating the nuts, oils from nuts and sunflower seeds. Fortified breakfast cereals are a great way to provide their children the necessary vitamin e. If you use sunflower oil and safflower oil in cooking and salad dressings, provide more vitamin e than using corn oil and kanola oil.
Potassium: an essential nutrient to help heart
Potassium ensures the normal operation of the heart and muscles, maintain the balance of fluid, is involved in the production of energy and promotes bone strength.
A diet rich in potassium helps adults avoid a rise in blood pressure. If your kids to use of potassium-rich foods, this could help them to maintain their blood in frames while getting old.
Potassium is contained in each food, so that’s why the kids are not getting enough? The reason is in too many processed foods.
Children as well as adults, do not eat enough fresh fruits and vegetables and whole grains, which are rich in potassium.
Increase potassium: Dairy foods and fresh (fresh) meat and seafood are also a good source of potassium. Generally speaking, the more processed the food, the less potassium it contains and the more sodium in a food, the less potassium is contained in it.
For example, 200 ml. – Orange juice provides nearly four times the amount of potassium contained in the drink with orange flavor. A cup of low-fat yogurt flavoured with content from 434 milligrams of potassium is where the reasonable choice of several cookies with chocolate chunks that contain 30 milligrams of potassium.
Here’s how potassium children need daily:
1 to 3 years old: milligrams
4 to 8 years old: milligrams
9 to 13 years old: milligrams
14 to 18 years old: milligrams
Serve at least one fruit or vegetable to each primary and intermediate diets and encourage your child to eat a balanced meal with fresh meat, seafood and dairy products to take the maximum amount of potassium.
If you are concerned that your children do not accept the nutrients they need, talk to their pediatrician. And remember – poor diet of processed food and rich in fruits and vegetables, whole grains, protein and clean low fat dairy products can help your kids and you to obtain the necessary essential nutrients.