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Vitamin D is Essential to a Child’s Healthy Growth

Vitamin D deficiency is more of a danger than most parents realize. Vitamin D is a fat-soluble vitamin that supports strong bones but also aids in the absorption of many other nutrients. Children need this essential vitamin not only for bone development, but for every tissue in their body to function properly.

Vitamin D deficiency can cause many growth and health complications in children. For one, not getting enough of the nutrient can lead to rickets, a softening of the bones. This causes the bones to be easily injured and broken. Rickets also causes bow legs, stunted growth, and spine curvature. Vitamin D also helps prevent conditions such as diabetes, osteoporosis, periodontal disease, and many forms of cancer. A deficiency in vitamin D also compromises children’s immune systems. The body requires proper levels of vitamin D to help reduce the risk of infections, common colds, and the flu.

It is estimated that most children are Vitamin D deficient.

Some cases are much more severe than others. A doctor or pediatrician can tell you whether or not your child is vitamin D deficient enough to warrant concern. A good idea would be to ask your child’s pediatrician about it during your child’s next physical or doctor’s visit.

You can also take control of your child’s vitamin D intake naturally from the sun. After the skin is exposed to ultraviolet radiation from the sun’s natural rays, the skin transforms the radiation into vitamin D. Since this is how most children and adults receive vitamin D it is easy to see that this is also the reason why many children are deficient. Children are not spending adequate amounts of time in the sun. Only about 30 minutes of exposure is necessary in a day to get proper levels of vitamin D.

Children in colder weather climates are usually even more prone to deficiency. The skin does not synthesize vitamin D as effectively in the cold. Make sure your child is getting adequate amounts of sun exposure during the week. Take a walk in the park instead of going to the movies, go for a swim, or just let them play happily in the backyard.

Supplements are one of the easiest ways to help your child get proper amounts of vitamin D. Supplements come in many forms such as hard pills for adults and gummy vitamins for children. Go to your local pharmacy and see what types of vitamin D supplements they carry. If gummy vitamin D is not available in the store, you can order them from suppliers readily found on the internet.

There are few foods that are rich in vitamin D. However, including them in a well-balanced diet is still important. Some vitamin D rich foods are salmon, shrimp, and most wild-caught fish, eggs, milk, yogurt, seeds such as pumpkin and flax seed, and whole grain oatmeal. It is nearly impossible to get all the vitamin D children need from food, especially if they are picky eaters, so supplementing with natural sunshine or supplements is always a good idea.

It is hard for children to get too much vitamin D. Skin naturally stops making vitamin D when it receives enough of it from the sun. It is also hard to overdose on vitamin D through supplements, but they should still be taken with caution. Heed the dosage amount on the back of the supplement bottle or if there is any question over the proper dose you should ask a pharmacist or your doctor.

Researchers are discovering more and more benefits from vitamin D. This little known vitamin it a key element to our developing tissues, bone health, and strong immune system. Analyze your diet, lifestyle, and health to see if more vitamin D is what your family needs.

Your Healthy Eating Plan – 3 Essential Tips For Healthy Weight Loss

Article by Heather Nauta

If a healthy eating plan seems impossible to you, you need to read these 3 tips and turn your thoughts around. Healthy weight loss is the result of a conscious choice to make eating a balanced diet a priority. It’s not complicated, but it can be difficult.

1 – Knowledge is Power

Learning as much as you possibly can about why healthy foods are so good for you can help in motivating you to eat them more often, and your healthy eating plan just becomes a habit. Start with the healthy foods to eat that you like, and learn about all their amazing benefits.

Apples, for example, might seem pretty ordinary to the naked eye, but one medium apple gives you 14% of your daily intake of Vitamin C. About 85% of their weight is water, which contributes to your daily fluid intake. Fluids, along with the fiber that is plentiful in apples, help maintain a healthy colon and rids your body of toxins and waste in your system.

A healthy and efficient colon is crucial to healthy weight loss. They’re low in calories and fat, so they make a good snack to fill you up without throwing off your healthy eating plan. They also have phytosterols, which have been shown (in combination with other healthy diet habits) to reduce the risk of heart disease.

Apples are just the beginning – fresh fruits and vegetables are the best things you can add to your healthy eating program, for both exceptional health and weight loss.

You don’t have to follow a strict vegetarian diet plan or vegan diet plan, but if you start by doing that just part of the time, you will naturally incorporate more fruits and vegetables.

2 – Healthy Snack Choices and Meal Plans

Having a couple of snacks during the day is a helpful way to maintain energy levels and reduce the chances that you will overeat at meal-time. However, if they aren’t properly planned, snacks can easily lead to unhealthy choices and add a lot of calories to your daily intake without realizing it.

For example, 100g of plain tortilla chips adds nearly 500 calories, and 100g of milk chocolate adds almost 550 calories. Both of these also bring unhealthy fats, salt, preservatives and other harmful ingredients to your body.

If you make yourself substantial meals for breakfast, lunch and dinner you should find it easier to resist the temptation of a quick treat. If you stick to a healthy eating plan with a snack like an apple with a tablespoon of peanut butter, it is a more reasonable 200 calories and adds valuable nutrients to your body.

3 – Create a Game Plan

A lot of the torment that results from diet plans is the time spent thinking about treats that you can’t have, and whether or not you can take the rest of the week or month without cheating. If you go into your healthy eating plan with some simple rules or goals to eliminate time spent obsessing over whether to have a treat or not, you will be free to focus on the positive aspects of what a healthy eating diet plan can do for you.

For instance, rather than eliminating all treats for a month, limit treats to weekends. This way you should be able maintain your healthy diet plan through the week, when you are more likely to eat for emotional reasons, without indulging. When you do have a treat, make it yourself using healthy ingredients. When you are involved in the process of creation, it can help you value it more, although if you really hate making food you can find healthy choices in the store.

A healthy diet plan can become part of your life if you approach it with a positive outlook. It only takes 21 days to make a new habit, and a healthy diet could be the most important habit you create.