Essential Nutrients Children May Be Missing from Their Diet

             Given today’s fast food lifestyle, it is no wonder that your children may not be getting the essential nutrients they need in their diet. According to the Food and Drug Administration (FDA), your kids are falling short in such nutrients as vitamin E, calcium, potassium, fiber and magnesium. Do you know if your children are truly getting the nutrients they need in their current diet?
Vitamin E – A Super Antioxidant

           Vitamin E is an essential nutrient found lacking in many diet plans these days. You will find them in a number of different fatty foods which is why your kids may not be getting them if you are diligent about serving only low-fat offerings. There are good and bad fats. The foods with monounsaturated fats like nuts, seeds, avocados, salmon, olive oil and dark leafy vegetables contain the good type of fats and therefore are rich in vitamin E.
            While you can choose vitamin E fortified foods, it is always best to get this vitamin straight from natural sources. Vitamin E reduces the damage caused by free radicals from the sun, smog, cigarette smoke and other pollutants. A handful of nuts or sunflower seeds can easily fulfill your child’s daily requirements for vitamin E.
Calcium – The Body’s Building Block

            Calcium not only promotes bone growth but also contributes to healthy teeth as well. This nutrient obviously can be found in bone but did you know it also floats around the bloodstream too? Calcium is also essential for maintaining normal blood clotting, heart rhythm and even muscle.
            Sugary sodas and juice undermine the calcium building blocks found in dairy and other fortified products. A lifetime of calcium deficiency will eventually result in osteoporosis, a disease even males can get. Toddlers need at least 500 milligrams of calcium each day while older teens need as much as 1,500 milligrams. Yogurt, milk, cheese and fortified orange juice are good sources.
Potassium – Strong Heart, Bones and Muscles

             Potassium promotes a healthy heart and muscles in addition to strong bones and proper fluid balance in the body. If you want to help prevent heart disease and hypertension in your children as an adult, have them consume foods rich in potassium now. Reduce processed or manufactured food choices and substitute with fresh fruit vegetables, whole grains and dairy. Young kids need about 1,300 milligrams while older teens and young adults need at least 4,700 to 5,000 milligrams to maintain a proper diet rich in potassium.
Fiber – Regulates the Digestive Tract

             Many kids suffer from constipation because the highly processed foods they eat do not have sufficient fiber which aids in softening and bulking up stool for easy elimination. Fresh fruits and vegetables along with whole grains can provide plenty of fiber. Fiber not only reduces the chances of developing type II diabetes, it also staves off cholesterol problems and heart disease later in life. Young children need about 80 to 100 milligrams of fiber while older teens and young adults require at least 350 to 425 milligrams.
Magnesium – Important for Overall Body Growth

             There are several hundred body functions that rely on magnesium for optimal operation and growth. Magnesium is essential for kids as it helps boost the immune system and energy production in addition to bone health. Nerves, muscle function and heart health all rely on magnesium. Half your child’s magnesium supply is housed within the bones and the other half floats within the blood stream.
           Young children need about 80 milligams of magnesium per day while older teens and young adults need 350 to 420 milligrams. Seeds, nuts, dark leafy vegetables, whole grains, beans and low fat dairy all offer excellent options for magnesium.
           If you are worried about your children’s intake of essential nutrients like magnesium, fiber, calcium, vitamin E and potassium, talk with their pediatrician or work with a nutritionist to come up with an eating game plan. The best way to ensure that your kids get the nutrients they need is boost intake of fresh fruits, vegetables, whole grains and dairy while greatly reducing the manufactured or processed foods.