Vitamin & Mineral Supplement Tips for Children

Ideally, kids acquire all the nutritional fuel they need from a healthy, balanced, organic, and GMO-free diet. But even with such a diet, there can still be nutrient deficiencies due to exposure to environmental toxins, illness, or poor health habits and lifestyle choices. Or, if your child is following a special diet or is vegan, they may be missing essential nutrients that come from a more varied diet.

Just like adults, children can benefit from vitamin and mineral supplements. However, children's metabolism and their immune, digestive, and central nervous systems are still maturing, so the effects and side effects of supplements can differ from those seen in adults. This is especially true for infants and young children. When considering nutritional supplements for youngsters, it's important to seek a trusted source to increase the likelihood that the product has been properly formulated, labeled, and has gone through quality assurance testing.

A basic supplement regimen for children includes:

Multivitamin: Look for one derived from whole foods, or if that is not available, a standard formulation. Check labels to be sure the product is free from fillers, toxins, and added sugar.
Multi-mineral: A good quality multi-mineral includes an array of trace minerals such as zinc, magnesium, and calcium.
Omega 3s: Look for omega-3 fish oil supplements that have been independently tested for heavy metals and PCB (a man-made manufacturing substance and known cancer-causing agent banned in 1979 that may still be present in some manufacturing processes).
Probiotics: Ideally contain 10 billion, multi-strand organisms.
Vitamin D: Current guidelines suggest 600 IU.

Based on individual health needs, there may be times when a specific supplement regimen or higher amounts of a supplement may be needed--a decision best made with Dr. Bossio.

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References

Power Up Your Gut with Fermented Foods

Fermented foods may be setting trends on The Huffington Post, but these nutrient-potent foods have been around for thousands of years in Japanese, Chinese, Indian, and German cultures. For people living without modern medicine and refrigeration, fermentation was a simple means of food preservation and a way to imbue foods with the health-enhancing properties of the live bacteria the gut needs to stay in balance. Fermented foods are a potent source of probiotics, which research has shown are essential to powering up the mucosal immune system in your digestive tract and producing antibodies to pathogens. Both are key to helping you maintain vibrant health.

You may not even realize just how many fermented foods you already enjoy in your diet (see list). Incorporate more of these probiotic powerhouses into meals, and put those good-for-you organisms back into action in your gut.

Fermented Foods Short List

• Cultured Dairy: Yogurt, kefir, buttermilk, sour cream, some cheeses
• Veggies: Beets, radishes, tomatoes, onions, garlic, kimchi, green beans, sauerkraut
• Condiments fermented at home or commercially: ketchup, relish, salsa, chutney
• Other: Miso, tempeh, tofu, soy sauce

Fermented Food Facts & Tips

• All fermented foods must be kept cool to maintain the live cultures.
• Food labels must be marked "fermented."
• Fermented and "pasteurized" do not go together. Pasteurization kills live cultures.
• Pickled is not the same as fermented (unless indicated on the label). Pickled foods are soaked in vinegar or brine.
• Choose organic, non-GMO items or locally farmed products.
• Start with small servings of fermented foods, one to two times a day.
• Toss fermented veggies into salads; enjoy as a snack or as a side dish.
• Add a spoonful or two to your morning smoothie (e.g., beets, kefir).

Food for Thought
Fermenting foods on your own may seem intimidating and difficult. Here are some resources and recipes for beginners and pros alike.

• Nourishing Days Fermenting for Beginners
• Cultures For Health Fermented Vegetables: The Basic Culturing Process
• Homemade Mommy 20 Kid-friendly Fermented Recipes
• Girl Meets Nourishment 56 Awesome Fermented Food and Drink Recipes
• PaleoLeap Fermented Food Recipes

Resources

• Chilton, S., J. Burton, and G. Reid. "Inclusion of Fermented Foods in Food Guides Around the World." Abstract. Nutrients 7, no. 1 (January 2015): 390-404.
• The Huffington Post. Headlines on fermented food trend.
• Mercola, J. "Fermented Foods: How to 'Culture' Your Way to Good Health." Accessed February 2015.
• Rawlings, D. Fermented Foods for Health: Use the Power of Probiotic Foods to Improve Your Digestion, Strengthen Your Immunity, and Prevent Illness. Fair Winds Press: 2013.
• Schwenk, D. Cultured Food for Life: How to Make and Serve Delicious Probiotic Foods for Better Health and Wellness. Hay House, Inc.: 2013.
• Williams, D. "Fermented Foods that Boost Digestive Health." Reviewed February 6, 2014.

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Homemade Kimchi

Kimchi (aka kimchee or gimchi) is a traditional fermented Korean main dish made of vegetables with a variety of seasonings. It is often described as spicy and sour. There are hundreds of varieties of kimchi made from napa cabbage, radish, scallion, or cucumber as a main ingredient. In traditional preparation, kimchi is fermented in jars stored underground for months.

Ingredients:
Try turnips, okra, beans, eggplant, or other favorite vegetables that are in season.

• 1 daikon radish or a few red radishes, sliced into half moons
• 2 carrots, sliced into half moons
• 2 green tomatoes or tomatillos, chopped
• 1 medium onion (leeks, scallions, or shallots may be substituted, to taste)
• 6 cloves garlic, peeled and chopped
• 2 medium-size chile peppers (jalapeno for mild heat, habanero for more kick), chopped
• 3 tablespoons freshly grated ginger
• 1 tablespoon any brand Himalayan pink salt

Preparation:

1. Mix all ingredients in a large bowl. "Massage" the mixture with your hands, grabbing handfuls and squeezing repeatedly until vegetables are wilted and excess water is squeezed out.
2. Spoon kimchi mixture into a quart-size jar with a wide mouth. Pack tightly, pressing hard until brine rises; the vegetables must be submerged to avoid mold forming. Loosely cover jar with a lid.
3. Allow kimchi to ferment at room temperature for about a week. Each day, press the mixture down to keep vegetables submerged in the brine. The longer it ferments, the more sour it becomes.

When kimchi has fermented to your taste, store in the refrigerator.

Image Attribution: Fudio/bigstock.com

Probiotics

With 80% of your immune system located in your gut, having balanced intestinal flora is a major factor in defending your body against disease. Balanced gastrointestinal (GI) flora is critical to the functioning of the immune system, synthesis of nutrients, and detoxification. Balanced GI flora is also necessary for regular and normal bowel movements.

Flora imbalances can be caused by poor diet, illness, use of antibiotics, and stress.  Symptoms can include persistent gas, bloating, constipation, or diarrhea. To maintain or rebalance GI flora, consider adding probiotics to your diet.

Probiotics are live microorganisms (in most cases, bacteria) that are similar to the beneficial microorganisms naturally found in your GI tract. The most common probiotic bacteria come from two groups, lactobacillus or bifidobacterium, although many other types of bacteria are also classified as probiotics. Scientific evidence shows these probiotics

• boost the immune system by enhancing the production of antibodies;
• support the synthesis of vitamins and other nutrients;
• relieve the effects of, and treat, intestinal illness (diarrhea, constipation, IBS);
• prevent and treat vaginal yeast infections and urinary tract infections; and
• may reduce the risk of colon or bladder cancer.

Two ways to boost healthy GI flora are to take a probiotic supplement or add probiotic-containing foods to your diet. Probiotic supplements come in liquid and capsule forms and many are sold refrigerated. Check with your Dr. Bossio to be sure you select a product that meets your personal health needs. It is important to follow the storage instructions for your supplement--failure to do so could kill off the live, healthy bacteria it contains.

Probiotic-boosting foods include fermented foods and cultured dairy products. Be sure the food labels state "fermented" or, for dairy, "live and active bacterial cultures."

Resources

• American Gastroenterological Association. "Probiotics: What They Are and What They Can Do for You." Revised May 2013.
• Kiani, L. "Bugs in Our Gut: How Probiotics Keep Us Healthy." Cambridge Scientific Abstracts: Discovery Guide (October 2006).
• Mayo Clinic. "Do I Need to Include Probiotics and Prebiotics in My Diet?" October 15, 2014. 

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The Flu Vaccine and Your Family

In preparation for flu season, conventional methods of dealing with the virus are beginning to hit the market. The most notable and one of the most controversial is the flu vaccine. Every year, a new vaccine is formulated with 3 strains of flu viruses that researchers have determined are to be the most prevalent. The Center for Disease Control recommends that everyone over the age of 6 receive a flu shot, but especially the elderly, those with chronic illnesses, and those with a weakened immune system.

But is the flu vaccine really right for your family? The CDC says the vaccine doesn't work in every case. In fact, there are two factors that determine its effectiveness. First, a person's state of health is a factor. Those with healthy immune systems will respond better to the vaccine. Second, its effectiveness is also determined by what strains of the virus are included in the formulation. The flu vaccine targets only the three most prevalent strains of flu but there are actually many other types of viruses that circulate during flu season that can bring on similar symptoms. So depending on how healthy you are and what viruses circulate in your area, the CDC states, "it's possible that no benefit from flu vaccination may be observed." In addition, very few studies have been conducted of the safety of flu vaccines as new formulas are developed. In fact, there are disturbing reports of adverse effects of flu vaccines, especially for pregnant women. Also, very few longitudinal studies been conducted to determine the long-term effect of vaccine use. Essentially, the fact is that our public health policy has embraced a form of flu prevention that they cannot guarantee is safe or effective.

That's why Naturopathic Medicine focuses on strengthening the body's immune system as a standard flu prevention method. Naturopathic Doctors know that boosting a person's health is the single most effective way to prevent disease in the body. Not only is it safe to enhance the body's immunity, but it is an effective method for preventing infection from ALL the viruses that circulate during flu season, not just the three most common. That's why, unlike the advocates of flu vaccines, Naturopathic Doctors can guarantee that immune-boosting preventive medicine is both safe and effective for every member of your family. There are also no negative side effects, and the positive side effects include having more energy and feeling better in general.

Whatever you decide to do for your family, everyone can benefit from the following tips to fight the flu naturally:

•  Basic Hygiene.  Wash hands frequently, especially after visiting public places. Cover your mouth when coughing and sneezing.

•  Get More Sleep.  Not getting proper rest can put unnecessary stress on the body and lower immunity. Get at least 8 hours of high-quality sleep each night, and rest more when you feel under the weather. Sleep is when your body repairs itself.

•  Eat a Whole Food Diet.  Minimize refined sugar and flour in diet; avoid processed foods, eat colorful vegetables, proteins (fish & fowl, starchy legumes, nuts & seeds), fruits, whole grains.  

•  Increase Vitamin C.  Eat foods such as kiwi, grapes, strawberries, and oranges to give your body an antioxidant and immune boost. You may also want to add supplemental vitamin C to your regimen.  Speak with Dr. Bossio about the appropriate dose for you as this can range from 250mg to 6000mg per day.

•  Increase Vitamin A.  Vitamin A helps maintain the health and integrity of the mucous membranes, so foods such as carrots, sweet potatoes, spinach and kale can also help stave off the flu.

•  Increase Vitamin E.  It can help boost immunity and enables T-cells to fight infection. E rich foods include almonds, sunflower seeds, butter and egg yolks.

•  Increase Zinc.  Zinc is extremely important during cold and flu season because many immune cells require zinc for optimal function. To increase zinc in your diet, try eating more Crimini mushrooms, shiitake mushrooms, and spinach. Other good sources include asparagus, chard, scallops, lamb, beef, maple syrup, shrimp, green peas, yogurt, oats, pumpkin seeds, sesame seeds, turkey, miso, and spelt.  You may also consider supplementing with Zinc lozenges.

•  Supplement Vitamin D.  Japanese researchers have shown that school aged children taking 1200 IU of Vitamin D per day had a 42% lower risk of contracting the flu than children taking a placebo. Vitamin D has increasingly been shown to be one of the most effective ways to prevent illness.  The appropriate dose of vitamin D should be determined based on your blood level.  If this has not already been evaluated speak with Dr. Bossio about doing so.

•  Probiotics.  Probiotics are best known for their role in digestive health, but science shows they are powerful components of immune system health as well. Since 60% of our immune cells are located in the digestive tract it makes sense that keeping those cells functioning well is important for staying healthy. Adding a probiotic to your daily supplement regimen can help optimize your health this fall and winter season.  Speak with Dr. Bossio to determine which probiotic is right for you.

•  Drink Herbal Tea. Herbal teas such as red clover, echinacea, elderberry, lemon and honey, or other commercially available cold/flu formulas can help fortify the body's immune system. Also, green tea is high in antioxidants and can help strengthen T-cells (the body's primary defense against infections).

•  Homeopathic Flu Vaccine.  A homeopathic flu vaccine is similar to conventional vaccines, only without the harmful additives, preservatives, and side effects. Homeopathic flu (Influenzinum) uses infinitesimal doses of flu strains to stimulate your body's vital force to offer protection from invading pathogens.

Resources

Photo credit. Free Digital Photos.
http://www.freedigitalphotos.net/images/stamp-toxic-photo-p261778.

Centers for Disease Control and Prevention. 2013. Vaccine Effectiveness - How Well Does the Flu Vaccine Work?. Retrieved 21 August 2013 from http://www.cdc.gov/flu/about/qa/vaccineeffect.htm

Centers for Disease Control and Prevention. 2013. Who Should Get Vaccinated Against Influenza Retrieved 21 August 2013 from http://www.cdc.gov/flu/protect/whoshouldvax.htm

Alan Casseis. 2012. Eminence vs. Evidence. http://www.cochrane.org/news/blog/eminence-vs-evidence

Dearing, S. 2010. Medical reviews conclude influenza immunizations ineffective. Digital Journal. Retrieved 25 October 2010 from www.digitaljournal.com/article/288946

England, C. 2010. Thousands of USA pregnant women miscarry after the H1N1 vaccine. American Chronicle. Retrieved 20 October 2010 from www.americanchronicle/articles/view/188385

Urashima, M., Segawa, T., Okazaki, M., Kurihara, M., Wada, Y., and Ida, H. 2010. Randomized trial of vitamin D supplementation to prevent seasonal influenza in schoolchildren. American Journal of Clinical Nutrition. 91(5) 1255-60.