I saw this info in Kiwi magazine today, on line. I think it is a great guide for childrens health. I support taking vitamins and supplements to fill in the gaps where your diets fall short. But if you can get the nutrients from foods, all the better.
I say build your house on a good foundation so start your day with a complete mutli vitamin/multi mineral.
A great one for kids is
http://moyragorski.myshaklee.com/us/en/category.php?main_cat=Nutrition&sub_cat=ChildrensHealth
Read on for some suggestions for foods and 'eating your vitamins".
Your family’s schedule is already packed, and once you add the holiday bustle to the mix, stress levels can go through the roof. This increased stress can weaken immune systems, making your clan more likely to get sick this winter, says nutritionist Keri Glassman, author of The O2 Diet. One way to stop illness in its tracks? Make sure you and your kids get enough of these essential immunity-boosting nutrients:
How much kids need
Where you’ll find it
Vitamin C
Age 4 and under: 40 mg, Age 5 and up: 60 mg
Kiwifruit, broccoli, red bell pepper, citrus fruits
Vitamin E
Age 4 and under: 10 IU, Age 5 and up: 30 IU
Whole grains, leafy green vegetables, nuts, seeds
Selenium
Age 3 and under: 20 micrograms, Age 4-8: 30 micrograms, Age 9-13: 40 micrograms, Age 14 and up: 55 micrograms
Brazil nuts, tuna, turkey, oatmeal
Zinc
Age 3 and under: 3 mg, Age 4-8: 5 mg, Age 9-13: 8 mg, Girls age 14 and up: 9 mg, Boys age 14 and up: 11 mg
Oysters, beef, poultry, beans, nuts
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