5 Minerals Your Kids can’t Do Without

This post is a great reminder when dealing with healing and allergies.  When you pull foods from the diet in order to allow healing (for children & adults) make sure you are making up the vitamins and minerals which those particular foods were supplying!  Thank you so much to ZisBoomBah.com for the following children’s mineral facts.

Just like they need vitamins, school-aged kids need minerals to develop and stay healthy and strong. Their growing body uses minerals to build strong bones, make hormones, transmit nerve impulses and perform many other important functions – even regulate their heart beat.

These are the five essential minerals your child should be getting:

(And remember, minerals that come from whole food sources are the way to go, because your child’s body absorbs these nutrient better than from dietary supplements.)

Calcium

Why it’s important: Calcium is the most abundant mineral in a person’s body and children need it to develop strong bones and teeth.  Calcium is also important in regulating your heart beat, controlling blood pressure and muscle contraction.

Recommended amounts for children:

• Ages 1-3: 700 mg/day
• Ages 4-8: 1,000 mg/day
• Ages 9-13: 1,300 mg/day

Food sources: Milk, yogurt, cheese, spinach, kale, almonds, calcium fortified soymilk or orange juice, tofu, beans, chick peas and pudding

Nutrition hint: 8 oz plain yogurt = 405 mg calcium; 1 oz cheddar cheese = 204 mg calcium

Iron

Why it’s important: Iron deficiency is the number one nutritional deficiency worldwide and can occur in young children and teenage girls.  Iron is needed to deliver oxygen to the all the body’s tissues.  A decrease in iron causes a decrease in red blood cells which can lead to anemia and symptoms of feeling weak, tired, pale and short of breath.

Recommended amounts for children:

• Ages: 1-3: 7 mg/day
• Ages 4-8: 10 mg/day
• Ages 9-13: 8 mg/day

Food sources: Iron fortified cereals, liver, oysters, beef, chicken, pork, black beans, chickpeas, kidney beans, prunes, raisins, spinach, molasses

Nutrition hint: 6 oz of Cream of Wheat = 7 mg iron; 1 cup black beans = 3.6 mg iron (eating iron rich foods with a vitamin C source can increase absorption)

Zinc

Why it’s important: Zinc is essential in over 100 different enzyme reactions in your body.  It’s important for normal growth and development, a strong immune system and for making hormones.

Recommended amounts for children:

• Ages 1-3: 3 mg/day
• Ages 4-8: 5 mg/day
• Ages 9-13: 8 mg/day

Food sources: Red meat, liver, chicken, pork, oysters, nuts, beans, whole-grain foods, fortified cereals, dairy products and wheat germ

Nutrition hint: 3 oz ground beef = 4.6 mg zinc; 1 cup lentils/chick peas = 2.5 mg zinc

Magnesium

Why it’s important: Magnesium is part of over 300 chemical reactions in the body, including keeping your heart rhythm steady, your immune system working well, blood pressure normal and bones and teeth strong.

Recommended amounts for children:

• Ages 1-3: 80 mg/day
• Ages 4-8: 130 mg/day
• Ages 9-13: 240 mg/day

Food sources: Whole grains, beans, nuts, potatoes, dairy products, tofu, wheat germ, spinach, Swiss chard and peanut butter

Nutrition hint:  ½ cup of tofu = 118 mg magnesium; ½ cup of spinach = 79 mg magnesium

Potassium

Why it’s important: Potassium helps keep your fluid levels balanced, your kidneys functioning properly, your blood pressure under control and your heart working effectively.

Recommended amounts for children:

• Ages 1-3: 3,000 mg/day
• Ages 4-8: 3,800 mg/day
• Ages 9-13: 4,500 mg/day

Food sources: Black beans, avocados, bananas, cantaloupe, chickpeas, beans, milk, potatoes, prune juice, spinach, tomato juice and orange juice

Nutrition hint:  1 medium banana = 451 mg potassium; 1 potato with skin = 844 mg potassium

– See more at: http://blog.zisboombah.com/2011/09/06/5-essential-minerals-for-school-kids/#sthash.czKnsPlq.dpuf