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HEALTH TOPICS TREATMENT TIPS
NUTRITION AND FITNESS Iron Deficiency
Adequate dietary iron is necessary to produce red blood cells (which carry oxygen) in our circulatory system. We can tell if the red blood cell count is sufficient by checking your child's hemoglobin with a finger prick. When the count is too low, the consequence is anemia (low red cell count) and is usually caused by a lack of iron. Mild iron deficiency anemia may have no symptoms. More severe levels of anemia may cause fatigue, headache, irritability, pallor, shortness of breath, poor exercise tolerance and decreased appetite. In some cases, reduced attention span and alertness occurs and contributes to poor school performance. In the most severe cases, unusual food cravings, a symptom known as pica, may occur as well. The table below shows the best sources of iron.
Calcium & Vitamin D
Vitamin D is created in the body by sun exposure. As the importance of sun protection has been increasingly recommended, vitamin D synthesis through sun exposure has decreased. Vitamin D is vitally important to the absorption of dietary calcium into the bones, to prevent skeletal deformities and osteoporosis in both sexes. Low vitamin D levels also appear to increase the chance of developing multiple sclerosis, cancer of many types, rheumatoid arthritis and heart disease, as well as impaired glucose metabolism in overweight children.
Recent studies show that Vitamin D deficiency affects children of all ages. Breastfed infants who did not receive vitamin D supplementation in winter were deficient. Vegetarians are particularly vulnerable. Since very few foods in nature contain vitamin D (egg yolk, fish, fish oil, some cheese, beef liver and some grains are foods naturally high in vitamin D), significant deficiency is widespread worldwide, even in healthy older children. Dark-skinned children have a markedly reduced ability to produce vitamin D and should take a supplement. The current recommendation for vitamin D supplementation is 400 IU units daily for most infants, children and adolescents.
Calcium intake is particularly important in pre-adolescents and adolescents. The peak requirement occurs between 9 and 18 years of age, when 40 % of total lifetime bone mass accumulates. Adolescents, especially females, often do not meet this need, which would require 4 servings of dairy products per day.
Only 500 mg. of calcium can be absorbed at one time, so it must be consumed throughout the day to reach the necessary 1300 mgs daily. Many teens opt for soft drinks and juices which replace milk intake. Caffeine and alcohol interfere with calcium retention. To allay concerns about weight gain, remind teens that low-fat dairy products do not contain less calcium. Alternatives to dairy products as good sources of calcium include cereals, calcium-fortified juices, soybeans, tofu, spinach, broccoli and almonds.
Adequate dietary iron is necessary to produce red blood cells (which carry oxygen) in our circulatory system. We can tell if the red blood cell count is sufficient by checking your child's hemoglobin with a finger prick. When the count is too low, the consequence is anemia (low red cell count) and is usually caused by a lack of iron. Mild iron deficiency anemia may have no symptoms. More severe levels of anemia may cause fatigue, headache, irritability, pallor, shortness of breath, poor exercise tolerance and decreased appetite. In some cases, reduced attention span and alertness occurs and contributes to poor school performance. In the most severe cases, unusual food cravings, a symptom known as pica, may occur as well. The table below shows the best sources of iron.
Calcium & Vitamin D
Vitamin D is created in the body by sun exposure. As the importance of sun protection has been increasingly recommended, vitamin D synthesis through sun exposure has decreased. Vitamin D is vitally important to the absorption of dietary calcium into the bones, to prevent skeletal deformities and osteoporosis in both sexes. Low vitamin D levels also appear to increase the chance of developing multiple sclerosis, cancer of many types, rheumatoid arthritis and heart disease, as well as impaired glucose metabolism in overweight children.
Recent studies show that Vitamin D deficiency affects children of all ages. Breastfed infants who did not receive vitamin D supplementation in winter were deficient. Vegetarians are particularly vulnerable. Since very few foods in nature contain vitamin D (egg yolk, fish, fish oil, some cheese, beef liver and some grains are foods naturally high in vitamin D), significant deficiency is widespread worldwide, even in healthy older children. Dark-skinned children have a markedly reduced ability to produce vitamin D and should take a supplement. The current recommendation for vitamin D supplementation is 400 IU units daily for most infants, children and adolescents.
Calcium intake is particularly important in pre-adolescents and adolescents. The peak requirement occurs between 9 and 18 years of age, when 40 % of total lifetime bone mass accumulates. Adolescents, especially females, often do not meet this need, which would require 4 servings of dairy products per day.
Only 500 mg. of calcium can be absorbed at one time, so it must be consumed throughout the day to reach the necessary 1300 mgs daily. Many teens opt for soft drinks and juices which replace milk intake. Caffeine and alcohol interfere with calcium retention. To allay concerns about weight gain, remind teens that low-fat dairy products do not contain less calcium. Alternatives to dairy products as good sources of calcium include cereals, calcium-fortified juices, soybeans, tofu, spinach, broccoli and almonds.
