A Nutrition Wakeup Call

You’ve heard that there’s an obesity epidemic plaguing our children. Even those parents who think their child looks healthy and physically fit from the outside should consider the reality that with poor food choices, inside he may be suffering from some type of micro nutrient deficiency. What this translates into is a greater likelihood for chronic disease in the future. As parents it’s important for us to learn about food nutrients and to teach our children how to form healthier habits that will last a lifetime.

It has been estimated that only between one and 20 percent of children get the recommended amount of fruits and vegetables each day. Processed, nutrient-deficient and calorie dense foods have replaced options that have the essential vitamins, minerals and plant nutrients a growing child needs. In fact, many of our children aren’t getting the recommended amount of vitamin, mineral and electrolytes they need on a daily basis.

An Essential Ingredient

One of these essential nutrients is omega 3 fatty acids, which come from phytonutrients or plant nutrients. These nutrients aren’t made in the body, therefore, we must ingest them from the foods we eat everyday. Their anti-clotting and anti-inflammatory capabilities have been proven to greatly reduce the risk of heart disease and stroke and maintain brain function. Some foods loaded with omega 3 fatty acids include fatty fish such as, salmon, tuna, mackerel and herring. They’re also found in walnuts, some plant oils and flax meal. Although these foods are typically avoided by children, they need to be part of their regular diet to prevent a depleted state that can lead to irritability and poor concentration.

Everyday there’s new information about the benefits of antioxidants found in the fruits and vegetables we eat, such as resveratrol from black grapes, grape juice and red wine, as well as luetien and zeaxanthin. These nutrients have been noted to improve eye health in ways that rival what we’ve always known about carrots and beta carotene. They also prevent eye degeneration as aging occurs.

Other essential nutrients include isothiocyanates found in brassica vegetables — broccoli, brussel sprouts, spinach, kale, collard greens and cauliflower — proven to be a powerful anti-cancer group of phytonutrients. In addition, lycopene, a red pigment that’s found in many fruits and vegetables, has powerful anticancer and antioxidant capabilities.

Health Protection

The antioxidants that we get from ingesting plant foods protect us from free radical damage. Free radicals are highly charged damaging molecules that are formed from normal metabolism, UV radiation, pollution, smoking and excess saturated fat intake. Many children have too many free radicals and not enough antioxidants to neutralize them. This can increase their chances of chronic disease including cancer, heart disease and diabetes, which can ultimately lead to a shorter life expectancy. To decrease the production of free radicals, parents are advised to keep their children out of the sun, limit their intake of saturated fats and avoid cigarette smoke.

Parents should also make sure that their children are getting enough vitamin B. Alarming new information has come from Bruce Ames, M.D., one of the leading scientists in the field of cancer, aging, disease and obesity. In his findings he has noted that children who have low levels of B vitamins have DNA that mimics radiation-damaged DNA. These children are healthy but have levels that are at the lower limit of normal. To ensure that our children are getting enough vitamins and plant nutrients and don’t have an excess of free radicals inside their bodies, they’re advised to take a multi-vitamin that contains vitamin B (ask your pediatrician what they recommend) and to make sure they eat their fruits and vegetables every day.

Children need to learn about the importance of a eating a well-balanced diet and how good it will make them feel inside and out. And that’s learning that should begin at home.

Mary Ellen Renna, M.D., F.A.A.P., PNS is a pediatrician and physician nutrition specialist. She’s the author of Growing Up Healthy the Next Generation Way. Visit www.nextgenfit.com.