Health, Growth and Development

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B-Complex Vitamins
Vitamin B-6 (pyridoxine), vitamin B-12 (cobalamin) and Folate (folic acid) are all water-soluble B-complex vitamins. Collectively, they aid in the formation of red blood cells and energy metabolism. A common symptom of deficiency of B-complex vitamins (along with iron) is anemia. Vitamin B-6, aids in the metabolism of protein (thereby increasing the need for dietary B-6 with increased protein intake). Major dietary sources of vitamin B-6 include bananas, watermelon, potatoes, green peas, soybeans, brown rice, salmon and chicken (white meat).

Vitamin B-12 is required not only for red blood cell and energy production but also to maintain the central nervous system and for DNA synthesis. A deficiency of vitamin B-12 occurs rarely with a varied and well-balanced diet. However, there may be a risk for inadequacy for those who adhere to a strict vegetarian diet. Dietary sources of vitamin B-12 include all animal foods meat, chicken, fish, milk, cheese, yogurt and eggs.

Folate plays an important role for the formation of red blood cells and for the synthesis of genetic material in the cells. Additionally, folate helps with the generation of energy in the body, something kids can never have too much of. Major dietary sources of folate include green leafy vegetables, organ meats, meat, poultry, seafood, dried beans, seeds, whole grain breads and cereals.

Calcium
Calcium is a mineral. As such, it has multiple important functions, such as to build and maintain strong bones and teeth, help regulate heartbeat and muscle contractions, aid in proper blood clotting and the regulation of blood pressure and also balance water in the cells. Bone density is an important issue for a growing body and calcium has a crucial role to play. Softening of bones (rickets) in infants and children can be as painful as the thinning of bone density (osteoporosis) in adults – and it can be very dangerous. The best you can do for your kids in this regard is to add sufficient amounts of calcium to their daily diet.

Major dietary sources of calcium include milk and milk products, fish, like salmon and sardines (with bones), dark green leafy vegetables, calcium-precipitated tofu, legumes (dried beans) and cheese.

Iron
Iron is a mineral that helps the blood carry oxygen to the muscles and,  of course, to the brain, which is especially dependent on sufficient oxygen supply. A deficiency in iron can cause a disease called anemia. People who are anemic often feel tired and weak, due to the lack of oxygen being transported in their bodies. It’s hard to overdose on iron from food or regular strength vitamin supplements that include iron. However, a long-term surplus of iron in the body can build up over time and cause serious health problems.

Major dietary sources of iron include liver, kidneys, red meat, poultry, eggs, peas, legumes (dried beans), dried fruits, dark green leafy vegetables, enriched breads and cereals. Heme iron (only found in animal products) is more easily absorbed by the body than non-heme iron (found in plants). To enhance non-heme iron absorption, you can add foods that are rich in Vitamin C .

Water
Water is second only to oxygen in sustaining life. Two thirds of the human body weight (50% to 70%) consists of water. Even a 10% loss poses a significant health risk. Water regulates body temperature, carries nutrients to cells, lubricates joints, flushes out wastes, promotes good skin tone, relieves headaches and curbs appetite. Water has no calories of its own. Under normal circumstances, it is hard to overdose on water, as excess amounts are simply eliminated. The necessary minimum amount of daily water intake for your kids may vary. The need for water increases with exercise, a high fiber diet, diarrhea, fever and dehydration.

It is recommended to drink six to eight 8-ounce glasses of water throughout the day, but parts of your water supply can also come from foods, such as juicy fruits (apples, oranges, watermelon, grapefruit, etc.), vegetables (lettuce, cucumbers, celery tomatoes, etc.), soups, sauces, fruit juice and milk. Limit caffeinated beverages (tea, coffee, cola-type soft drinks), because they act as diuretics.

Fiber
Fiber comes only from plants, not from animal foods. There are two types of fiber – soluble and insoluble. Your kids need both because they act quite differently in the intestine. Soluble fiber dissolves in water and becomes a soft gel. In this form, it can “trap” cholesterol and carcinogens by preventing absorption into the bloodstream. Insoluble fiber, also known as “roughage,” helps to stay “regular.” Both types of fiber are often found in the same food. If you plan to add more fiber to your kids’ diet, start out slowly. Make sure they drink plenty of fluids to prevent constipation.

Food sources of soluble fiber are found in oats, rice, barley, dried beans, peas and apples. Sources of insoluble fiber include dark green leafy vegetables, green beans, corn, root vegetable skins, whole wheat products, seeds and nuts.

Phytochemicals
Fruits and vegetables are not only good sources of vitamins and minerals, they also contain health-promoting phytochemicals (plant chemicals), which may help prevent a number of diseases. The bright colors of many fruits and vegetables are associated with different phytochemicals. As a rule of thumb you may say that the more colorful fruits and veggies look, the better they are for your health. Serve at least five members from the fruit and vegetable food groups every day. In addition to fresh fruits and vegetables, you should also include whole grains, dried beans, peas, peanuts and soy products.

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