6 nutrients your kids need!
Back to school is here!
We always seem to get bombarded by colds and flus in the fall, so how can we support our kids immune systems?
Having a well stocked pantry and fridge can be hugely beneficial to keep your kids healthy with strong immune systems. So, what exactly do kids need? Well, here is the low down on the top 6 nutrients for kids:
Vitamin A: supports growth and development, tissue and bone repair, eye sight, and the immune system:
Food sources: Liver (but let’s be honest, most kids will not step near this! lol), butter, eggs, fish all supply a direct source of Vitamin A. Green leafy veggies, along with red and orange fruits and veggies will supply you with the precursor to vitamin A.
B Vitamins: needed for energy, a healthy metabolism, circulation and our nervous system.
Food sources:nuts, seeds, whole grains (examples: millet, barley), green leafy vegetables, beans, lentils.
Vitamin C: keeps our hair skin and nails healthy by helping to form collagen, supports the immune system by keeping infections at bay and encouraging wound healing, along with keeping our blood vessels, cartilage and muscle strong.
Food sources: kiwi, bell peppers, spinach, broccoli, cauliflower, green leafy vegetables, papaya, brussel sprouts, and strawberries.
Vitamin D: The sunshine vitamin! Vitamin D works with calcium and vitamin K for proper bone and tooth formation. It also supports the proper absorption of calcium and keeps the immune system functioning properly.
Food sources:fatty fish, cheese, egg yolks and liver (if you are up for that! :)) We get enough vitamin D during the summer months from the sun, but supplementation with vitamin D during the school months can be very beneficial.
Calcium: supports the development of strong bones during development, along with also assisting in muscle contractions, nerve stimulations and regulating blood pressure.
Food sources: sesame seeds, almond, broccoli, kale, yogurt (unsweetened is best), cheese, green leafy vegetables.
Iron: helps to move oxygen to every cell of the body. It also helps to develop healthy brains.
Food sources: lentils, beans, nuts and seeds, whole grains, spinach, red meat, organ meats
Along with a variety of whole foods, I also ensure my kids get fish oil capsules for kids, vitamin D in drops, probiotics and for my older kids – magnesium.
All the best to everyone this week!