I consider myself a very healthy eater. I also consider myself as a mother that offers healthy delicious options to my kids. So why do I also feed them a salad bowl of vitamin + mineral supplements? Should I or shouldn’t I? I asked a few experts and here is what they said:
Vitamins + minerals should come from a well rounded diet rich in fruits, vegetables, proteins and whole grains. The Mayo Clinic even suggests that multivitamins are unnecessary for “most healthy children growing normally.”
And my friends at Prescribe Nutrition, {who run a awesome program called Kids Rule} concur.
At Prescribe Nutrition we like to steer our focus to the education of using nutrient dense whole foods that provide the nutrition all kids need. Even in the most nutritious diets, there can sometimes be a ‘gap’ that needs to be filled, and in those instances there can be supportive supplements that will help provide balance. These can include digestive supporting probiotics, essential fatty acid, and specific vitamins and minerals. Each child is unique, and therefore the needs are unique.
Our motto? Always start with food.
Ok, sounds good, right? well, not exactly. I have some pretty picky eaters around here. I often wonder ‘Are they getting the vitamins + minerals they need from their food?’ How does one really know? I’ve put together a list of some common foods known for their high vitamin + mineral content. This has been really helpful to me when considering our family’s meal plan for the week.
VITAMINS
A – important for eye sight – cantaloupe, carrots, sweet potatoes
B – energy – eggs, fish, chicken, oats
C – fighting infection – citrus, strawberries, tomatoes
D – healthy bones + teeth – egg yolk, fortified milk and cereals
E – red blod cells – nuts, seeds, olive oils
K – blood clotting (the good kind) – broccoli, leafy greens, yogurt
MINERALS
Calcium – bone strength – milk, cheese, fortified juice
Iron – delivers oxygen to lungs (energy) – red meat, salmon, leafy greens
Potassium – water balance – bananas, spinach, lentils, sweet potatoes
Zinc – fights illness – beef + pork, cashews, almonds
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