If your child is an athlete, this is crucial for the sustained energy they will need to perform. Gatorade and other sugary drinks that kids consume ultimately make it difficult for their bodies to produce the energy they need for the extra demands that the sport puts on their bodies. It is also crucial to brain health. Even though the brain runs on glucose as its main energy, the highs and lows produced by sugar and foods that readily convert to sugar are toxic to the brain.
Natural sweeteners are better alternatives because they may convert to glucose more slowly or because they also contain the nutrients in them that allow your child to process the sugar better, such as the mineral chromium. Refined sugar has had most of the nutrients stripped out of it that would allow for its proper processing by the body. We don't have to deprive our kids of the sweet taste, but there are better alternatives like raw cane sugar, high quality honey or maple syrup (think farmer's market, not grocery store), brown rice syrup, agave, xylitol, stevia, and more. Many of these can be used in place of sugar in baking if you follow package directions on how to substitute (some are 1:1 with sugar and others are not). The Bottom Line: We need to drastically cut the amount of sugar kids are eating. Don't completely deprive them of sweets, but use alternatives to refined sugar.
Pesticides and other chemicals in food are causing health issues. By eating organic you will avoid non-food additives, pesticides, growth hormones and the routine use of antibiotics in animal products. The Center for Science in the Public Interest names the top food additives to avoid including sodium nitrite (in lunch meats), saccharin (Sweet N' Low), aspartame (Nutrasweet), acesulfame-K, trans fats, olestra, BHA, potassium bromate, propyl gallate, and food dyes. Many artificial flavorings and colorings have been banned in Europe and several Asian countries due to their link to hyperactivity in children and even cancer in animal studies. Pesticides act like estrogen in the body and because of this may play a role in early puberty, mood issues, and PMS for girls. For boys, more estrogen can mean delayed maturity, underdevelopment of the male genitals and reproductive issues. The excessive use of antibiotics in animals can contribute to the development of resistant bacteria and the weakening of the immune system. I believe this is the greatest cause of repeated immune illness today. All of these hazardous ingredients in your food are by definition excluded from organic products. Many people feel that they cannot afford organic products but I strongly suggest that you consider this to be a "pay me now or pay me later" scenario. A good resource for determining the foods that are most important to buy organic is EWG's Shopper's Guide to Pesticides, www.ewg.org/foodnews. The Bottom Line: By eating organic you will bolster the immune system, improve attention and learning, and improve hormone function.
Eating only a few foods deprives the body of the wide range of health-promoting phytonutrients available in plants. Each plant has its own phytonutrient profile and color is a hint to that. For example, the yellow-orange foods are high in the carotenoids, which help with sun protection, healing from colds and flu and eye health. Red foods contain quercetin, a natural anti-inflammatory and antioxidant that helps fight environmental allergies. Green foods are high in chlorophyll, which oxygenates the cells and helps the body breath. The Bottom Line: Kids need to eat a wide variety of foods to get all their body needs. For picky eaters smoothies are a great way to add nutrition. You can add a superfruit powder or greens powder for significant added nutrition.
Despite the focus on calcium for kids, the Surgeon General's report on Bone Health says that more than 86% of girls and 63% of boys age 12-19 are not getting adequate calcium. There is little talk about magnesium but it is perhaps even more important.We are all familiar with the important role that calcium plays in building strong bones. The foundation of good bones is laid in childhood and young adulthood, with most of our bone structure being laid by the age of 20. Magnesium partners with calcium for many important functions in the body including building healthy bones, the contraction and release of the muscles, and the firing and relaxation of the nerves. It is involved in 300 biochemical reactions in the body. A lack of magnesium can affect sleep, cause muscle weakness and over-excitability, and weaken the bones. Magnesium is found in several seeds, nuts and leafy greens. The best sources include pumpkin, sunflower and sesame seeds, cashews, almonds, spinach and swiss chard. The latter two can easily be added to a smoothie and taste very good! If the green color is an obstacle, try mixing it with a colorful fruit such as blueberries or strawberries. The Bottom Line: Magnesium is just as important as calcium and if your child does not get enough through diet, it is important to supplement. Magnesium is crucial to focus, muscle function, and calming anxiety.
What Supplements are Advised for Children?
Vitamin D-Fear of the damaging effects of the sun has resulted in Vitamin D deficiency in many children. The American Association of Pediatrics recommends 400 IUs per day for infants, children and adolescents. Breast fed infants particularly do not get enough Vitamin D. A study found that over 6 million American children are under the suggested levels of Vitamin D, across all age groups. Studies by Adrian Gambert, a Vitamin D researcher at Oregon State University, concluded that the AAP recommendation is safe but conservative, and that 400 units is probably not enough for children and adolescents. His work has found that Vitamin D helps increase levels of a protein that kills bacteria and many experts believe that 800-1000 units would be more effective at fighting disease, and amounts of up to 2000 IUs could even be appropriate. Vitamin D's role in helping the body properly assimilate calcium is another benefit. The absolute best way to get Vitamin D is through unprotected sun exposure, but many now cover their children with sunscreen making this unavailable. In a climate like Chicago we are not getting much sun for most of the year, so supplementing with D could be wise. Testing Vitamin D levels is a simple blood test that your pediatrician may routinely perform. Vitamin D is crucial to immune function and will protect against colds and the flu. It is necessary for the proper utilization of calcium and is therefore important to bone growth. Vitamin D can also significantly boost mood.
Fish oil-It would be hard to overstate the importance of omega 3 fatty acids to proper brain development, focus and concentration. For children that do not get enough fatty fish in their diets (3 servings per week), supplementing with a fish oil would be highly beneficial.
A Multivitamin-A multivitamin is the perfect way to make sure that your child has a base level of nutrients to perform the necessary bodily functions. If zinc is missing, growth may be slowed. Many children, particularly infants and children, are low in iron. Iron is used to make hemoglobin and a deficiency could reduce the oxygenation of tissues causing muscle weakness, fatigue and dizziness. The B family of vitamins is closely tied with neurotransmitter activity and thus a lack of them can have a profound effect on mood and behavior. The B vitamins are also very tied in with digestion and energy production. The body is complex and has many coping mechanisms, so the lack of any one nutrient may not show up until the situation is serious. Each of these nutrients and others would be covered by a multivitamin, making it a great ally in maintaining good health. In a study of 2423 children, it was found that by simply starting a multivitamin before the age of four was enough to reduce food allergies by 39%. Teens are notorious for having the worst diets of all and theirs is also the hardest to control. Teens who are involved in sports have much higher demands for nutrients due to their training regimens. A multivitamin is a great way to fill in these potential nutrient gaps and is cheap insurance against future issues.
Calcium/Magnesium-Most of our bone is laid before we are twenty, so getting the right nutrients early in life is crucial to the prevention of osteopenia and osteoporosis. Diet suggestions were listed above, but if your child is not getting enough through diet, supplementation should be considered.
Herbs for Common Childhood Illnesses-If you have ever been to the pediatrician and told that "it's just a virus, come back in five days if they are not getting better", it's just not true. The duration of colds and the flu can be cut significantly with immune boosting herbs and other nutrients. Vitamin C and additional Vitamin D are two things to add if your child has come down with something. Herbs can also help your child move through illness quickly. Echinacea and elderberry boost the immune system and can help remedy colds, the flu and sore throats. Astragalus is an incredible immune booster with a particular affinity for the lungs. If there is a deep cough or bronchitis, think of this herb. Lemon balm has anti-viral qualities, helps calm fever, and is a gentle sleep aid. And there are many more. If your child is frequently ill, you may want to supplement with Vitamins C & D on a regular basis.
Arnica or Traumeel for First Aid/Injury-Kids are always getting bumps and bruises and even injuries from sports. Arnica or Traumeel are good things to have on hand for these occasions. Each comes in a homeopathic tablet to be taken internally or as a topical ointment or gel. For deeper bruises or injuries, it is always best to take it internally as well as externally. For more superficial problems, the topical cream would suffice.
I really hate scare tactics, but we have become way too complacent about the nutrition of our kids, adolescents, and particularly teens. We are setting kids up for lives filled with injury and disease by the way we are feeding them. The food on grocery store shelves has changed dramatically over the last 20 years and the fast-paced lives we lead have led to an under-emphasis on basic necessities like health. Work on offering better items at home and educating your children to make better decisions about food and why this will benefit them. I know from my own experience that this can fall on deaf ears, but eventually they do heed your advice. Let's set them up for better performance in school, sports, and whatever else they choose to do.
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