Why a Zinc Deficiency May be Contributing to Your Child's Pickiness
There are SO MANY THINGS that can be causing your child's picky eating behavior. From sensory/tactile issues, to food allergies and intolerances, the cause and cure can seem impossible to figure out. Limited food intake, including few different foods accepted, can make the problem even harder to figure out. There is often a vicious cycle of unwillingness to try new foods which then results in a limited variety of foods eaten. The fewer different foods a child eats the more likely they are to be deficient in one or more vitamins and minerals. Often, the deficiency can make the appetite disappear, and can affect taste and smell. This is especially the case with zinc.
Zinc is an important nutrient. It is a trace mineral that is vital for a healthy immune system. Research has shown that taking zinc for five months before and even within 24 hours of catching a cold can actually shorten the cold recovery time.
Besides iron, zinc is the most concentrated trace mineral found in the human body. It is also important for wound healing. In fact, a common practice in long-term care facilities is to give zinc and Vitamin C supplements to patients JUST IN CASE they develop a wound, or in order to prevent a wound from developing.
Adequate zinc also helps to ensure proper growth in children as well as a healthy appetite. Not only does a lack of zinc in the diet affect appetite, it also affects taste and smell.
Symptoms of zinc deficiency include:
Frequent infections
Hypogonadism in males
Loss of hair
Poor appetite
Problems with the sense of taste
Problems with the sense of smell
Skin sores
Slow growth
Trouble seeing in the dark
Wounds that take a long time to heal
Although in the ideal world, everyone would eat all the right foods in all the right amounts, this is obviously not the case. As a result, I normally encourage parents of picky kids to take a multivitamin with minerals to help offset the potential nutrient imbalances. Unfortunately, gummy vitamins do not have sufficient minerals of any kind in them.
I really do not recommend mega doses of any one nutrient unless there is a proven reason for it. This is because when a person takes an excessive amount of one nutrient, it can make it difficult for the body to digest other important nutrients.
The best and safest way to ensure proper nutrition is through the diet. However, if there is a severe deficiency, and your child doesn't eat much, it may be necessary to supplement. How much to give your child really depends on the level of deficiency, the age and weight of your child, and other factors. So, if you suspect that your child might have a zinc deficiency, I suggest you have them tested first.
So, how do you determine if your child has a zinc deficiency? Unfortunately, traditional blood tests will not be able to rule out a zinc deficiency. There is one test that may at least help determine if zinc deficiency is a possibility. It's called the “Zinc Taste Test.” However, it is probably not all that accurate either. And it might be difficult to get a picky eater to cooperate anyway. It you can convince your child, It might not hurt to try it, but I would talk to your child's doctor first. In the meantime, it will be helpful to know what the best sources of zinc are.
Keep in mind that often a person will crave something they are low in. For example, my son loves seafood. Despite that he is so picky, he will eat oysters, octopus, clams, squid (I know, right?).
It is much less common for kids living in developed countries such as the United States, Canada, Australia, and Europe to be deficient in protein. But it is a risk that should be taken seriously, especially if you have a picky eater in your house. Knowing why protein is important is the first step to understanding the potential severity of protein deficiency, especially to growing children, and pregnant and breastfeeding women. Educating yourself on which foods are high in protein as well as how much protein is needed during different life stages will help you prevent protein deficiency from being an issue in your family's home.
There are many reasons why protein is important to a person's diet.
The body uses protein to make antibodies, which are important for a strong immune system.
Protein is necessary to produce enzymes. Enzymes are the chemicals that break down foods and enable cells to complete chemical reactions in a timely manner.
DNA/RNA synthesis is not possible without certain amino acids that make up proteins.
It is important for the repair of skin, organ and other tissues and cells, including hair. It is also important for maintaining fluid balance in the blood, and for properly functioning enzymes and hormones. In fact, enzymes and hormones ARE proteins.
Higher amounts of protein are required when a person is sick or recovering from an illness. Also, when a woman is pregnant or breastfeeding, protein requirements are increased. There is also an increased need for high quality protein when there is damage to the body cells, such as post-op recovery and healing after bones are broken.
Protein makes up 20-30% of muscle, 50% of bones, 20-30% of the liver, 30% of blood, and a substantial percentage of skin and hair.
A good example of the importance of protein AND iron is Hemoglobin.
Hemoglobin is the protein in blood responsible for carrying oxygen throughout your body.
Note also that a hemoglobin molecule also contains an iron atom.
So, if there is not enough iron or protein in the diet, there will be insufficient hemoglobin. This means the ability of the blood to circulate oxygen throughout the body will be depleted. Thus, both Iron and protein are important for healthy blood and a healthy person.
Proteins are made up of amino acids which are the building blocks of life.
Amino acids are necessary to build healthy muscles, and for proper nerve function.
If there is a protein deficiency in the diet, there could be:
Stunted growth
Poor muscle mass
Edema (water retention in cells)
Thin and fragile hair
Extreme cases of Protein Malnutrition are called “Kwashiorkor”
Difference Between Essential and Non-Essential Amino Acids.
Essential amino acids must be eaten through foods in your diet, and non-essential amino acids do not.
The following are the eight essential amino acids that must be taken in through the diet.
Tryptophan is a precursor to the important neurotransmitter serotonin. It has been shown to help some migraine sufferers who get what are known as “serotonin headaches,” though evidence is conflicting. Food sources include beef, turkey, chicken, flax seeds, almonds, eggs, and English walnuts.
Tyrosine is important for making sure the brain is producing adequate amounts of the feel-good neurotransmitters L-dopa, dopamine, norepinephrine, and epinephrine (adrenalin). It is also important for proper thyroid function and healthy skin. Foods rich in tyrosine include whole grains, oats, pork, milk, cheese, and other dairy products, soy foods, including tofu, avocadoes, and bananas.
Valine is essential for proper organ function, especially the liver and gall bladder. This amino acid is also important for balancing nitrogen levels in the body. Valine deficiency could lead to myelin sheath damage (the myelin sheath protects nerve cells), which in turn could lead to nerve damage. Foods rich in valine include tuna, snapper, cheese, soy protein, chicken, and nuts.
Isoleucine is necessary for the synthesis of hemoglobin, a major constituent of red blood cells. It is also important for stabilizing blood sugar and energy levels. Isoleucine is found alongside valine in many foods, including soy protein, chicken, lentils, chickpeas (garbanzo beans), and liver.
4 More Reasons Why Protein is Important
Leucine is important for growth and repair of muscle and bone tissue, and for wound healing. Leucine is also important in helping to stabilize blood sugar levels and for Growth hormone production. The best food sources of leucine are animal protein. The best non-animal protein sources are nuts and seeds.
Lysine is necessary for preventing glycation, which is the sticking together of sugar molecules with protein molecules without proper enzyme regulation. The result is what are known as “glycation end products (AGEs).” It is also important for proper growth, and for keeping cholesterol levels down. Lysine is found in foods such as soy products, chicken and milk.
Methionine is a supplier of sulfur, which is necessary for collagen production. Collagen is one of the most abundant proteins in the body, and is important for healthy bones, skin, hair, and nails. Methionine also has a fat dissolving effect and helps to prevent fatty liver. This amino acid is a building block in the synthesis of other proteins such as carnitine, melatonin, and glutathione. Food sources of methionine include nuts, eggs, beef, sesame seeds, Brazil nuts, and fish. Unfortunately, extraordinarily little methionine is found in fruits and vegetables.
Phenylalanine: There are two forms of Phenylalanine, L-Phenylalanine and D-Phenylalanine. It is the L form that is an essential amino acid and that must be taken in through the diet. L-Phenylalanine is important to produce Tyrosine, another essential amino acid, as well as serotonin, norepinephrine and epinephrine, the feel-good neurotransmitters. Food sources include pork, chicken and turkey, yogurt, cheese, and milk.
Phenylketonuria
There is a medical condition known as “Phenylketonuria” or “PKU.” This is a genetic disorder that results in a person not being able to breakdown phenylalanine. This has hampered studies done on the effectiveness of phenylalanine for treatment of certain other disorders including depression.
There is a third category of “Conditionally essential” amino acids that applies to exceptional circumstances. For example, babies born prematurely sometimes cannot synthesize them. The conditionally essential amino acids are Arginine, Cysteine, Glutamine, Glycine, Proline, and Tyrosine. I will talk about this in another post.
Click Here for a free printable handout that shows the recommended minimum protein intake for kids as well as a brief list of the best sources of high-quality protein.
Of all of the superfoods, blueberries are one of my favorites. And living in Oregon, we sure do get plenty of them. But what exactly makes blueberries superfoods? And what are some of the ways you can eat them?
Here are at least 5 reasons blueberries are superfoods.
Interesting facts about blueberries:
More species of blueberries exist in North America than in any other continent in the world.
Blueberries have the highest antioxidant capacity of any of the popular fruits and vegetables.
Specifically, blueberries are rich in the phytonutrients known as anthocyanins.
Antioxidants are just what they say they are: “anti”, meaning they work against, “oxidation.”
Oxidation is a process that results in the breakdown of cells. For example, the reason bananas, apples, and potatoes become brown when open to the air is because of oxidation.
Thus, antioxidants prevent cell damage in the body, an example of which is cancer.
Blueberries are an excellent way to reduce your risk of cancer and other age-related diseases.
Blueberries are low in calories. One cup only contains about 80 calories.
These tasty fruits are a good source of fiber, providing 4 grams per serving.
They are also high in vitamin C and a good source of potassium.
As with all fruit, blueberries are high in water (85%). Thus, blueberries hydrate your body naturally.
Blueberries taste delicious and make many other foods more tasty. For example, add some blueberries to your pancake or waffle batter the next time you're fixing breakfast. Or just add the blueberries on top.
Add blueberries to your favorite smoothie in the morning. You can freeze blueberries to increase their shelf life. This is great in the summer because the coldness of frozen berries makes the smoothie more refreshing on a hot summer day.
Add them to your favorite cereal or to plain yogurt to spruce them up AND make them more nutritious.
This is at least 5 Reasons why blueberries are superfoods. Can you think of any more reasons?
Most fruits are high in vitamin C. Vitamin C is important for wound healing and for preventing colds and other infectious illnesses. Vitamin C is good for the immune system. Fruits especially high in vitamin c are melons, including cantaloupe and watermelon, mango and papaya, all citrus fruits, including lemons, limes, oranges, and grapefruit, berries (strawberries, raspberries, blueberries, blackberries), and pineapple.
Whole Fruit is a good source of fiber. Since most kids will eat fruit, this is an easy way to increase fiber intake and help to prevent digestion issues such as constipation. Fruits highest in fiber include unpeeled pears, apples, figs, dates, apricots, raisins, and plums/prunes.
Fruit is an excellent way to add water/fluid to your diet without having to actually drink water. It can be difficult to get kids to drink enough water, especially in the winter. Eating whole fruits will help to prevent dehydration. Fruits especially high in fluids are melons and grapes.
Because fruit is sweet, it can help curb a sweet tooth. Thus, you are less likely to give in to the less healthy sweets such as cookies and candy. If you're having a sweet tooth, pretty much any fruit will help you satisfy that craving.
Fruit is an excellent source of folate. Folate is important for healthy blood and a healthy baby. Strawberries, oranges, papaya, bananas and grapefruit are excellent sources of folate.
As some of you already know, I've been keeping track of my calorie (and nutrient) intake on and off for years. One of the things I have more recently discovered while doing this is that I hardly ever hit the 3500 mg goal. This is true even on days when I've eaten cantaloupe, bananas, grapes, and oranges.
So, what do I do to make sure I'm eating fruits every day? I find it helpful to wash fruit and put it into a bowl as soon as I get it home from the grocery store. This makes it much more likely that I will eat the fruit instead of some less healthy alternative.
I've also worked to reduce the amount of “other less healthy alternatives” available in the house. Since, I don't live alone, I find that putting the fruits on the counter in the kitchen, on the dinner table, or in front in the refrigerator (and hiding the other stuff!) also encourages more fruit eating for everyone.
Here is a list of other ideas to help encourage more WHOLE fruit intake (as opposed to juice)
Remember that when fresh fruits are in season, not only are they less expensive, but they usually taste better. So, this is a good time to try something new
It's okay to purchase fruits that are dried, frozen, and canned (in water or 100% juice) as well as fresh, especially since fresh may not be available.
Whole fruit is higher in fiber and contains nutrients that are stripped during the juicing process. So, although some juice is okay, whole fruit is much better for you.
At breakfast, add your favorite fruits such as bananas, peaches, strawberries and blueberries to cereal, pancakes or waffles.
Try to always drink 100% juice. if it doesn't say, “100% Juice” on the label, It isn't.
Add fruit to your yogurt, and remember that favorite fruits make great snacks.
Add your favorite fruit to lunch boxes. If you don't have time or don't enjoy cutting fruit, use individual containers of fruits like peaches or applesauce are easy to carry and convenient for lunch.
At dinner, add crushed pineapple to coleslaw or include orange sections, dried cranberries, or grapes in a tossed salad. Try fruit salsa on top of fish.
During the summer, have a canning party to preserve favorite fruits that aren't available during the colder months. For example, we have jarred peaches that we canned in the summer. They are delicious!
Make fruit breads and fruit pies using fresh fruit, for example we just made “Gluten-Free Blueberry Banana Bread.” We used 3 bananas and 1 cup blueberries in the recipe, and it was delicious!
Here is a delicious recipe I have been making for years:
This delicious, colorful fruit salad is sure to win the hearts of many including your kids.Though the original recipe is for everything to be mixed together, it's okay to serve fruits in separate bowls/plates for children with sensory issues or for toddlers and other young children.
Prep Time20 minutesmins
Cook Time5 minutesmins
Total Time25 minutesmins
Course: Salad
Cuisine: American
Keyword: healthy, kid friendly recipes, recipes kids love
Servings: 4Servings
Calories: 172kcal
Author: Betty Crocker
Ingredients
4cupsCut up fruit4 different colors is best
2 tbspLime JuiceFresh is best
2 tbspHoney
1/4 teaspoonpoppy seedFound in Spice Aisle of most grocery stores
1teaspooncorn starch
Instructions
Just before adding dressing:Cut up 4 (four) cups of desired fruits.To make Dressing:Mix lime juice, honey, cornstarch and poppy seed in small saucepan. Heat, stirring constantly until mixture thickens and boils. Usually no more than 5 minutes. Cool 5 minutes.Toss dressing with fruit and serve. Recipe can easily be doubled or tripled as needed.
Notes
Fruit Combination ideas:Red apples, bananas, oranges, green grapesBlueberries, cantaloupe, honeydew, strawberriesKiwifruit, bananas, red grapes, pineappleStrawberries, blueberries, apricots, peachesNectarines, peaches, plums, strawberriesRaspberries, peaches, bananas, kiwifruit
There are so many awesome reasons for eating more vegetables, I hardly know where to start! And there are a great many healthy vegetables to choose from. Everyone should be able to find some they like. Below are 6 reasons you need more vegetables in your diet.
I do know that I like to be reminded of the nutritional benefits of consuming more vegetables, because I find that when I am reminded, I'm inclined to eat more of them! So, for starters we're going to look at 6 reasons you need more vegetables in your diet.
One of the reasons why variety in your diet is so important is because every unique food has something special to add. This is especially true of vegetables. In fact, I believe that's one of the main reasons God created so many different kinds of vegetables.
6 reasons you need more vegetables
Low in calories – eating more vegetables will fill you up without the overload of calories and will help with weight control
Small amounts of good carbohydrates and high in Fiber
The exception to “low carbs” being starchy vegetables (potatoes, corn, winter squash)
However, all carbohydrates in vegetables are GOOD carbohydrates, so potatoes are not a BAD vegetable. And potatoes and other starchy vegetables are excellent sources of fiber when you eat the skin.
Vegetables are low in fat.
Avocados are an exception; however, avocados are excellent sources of monounsaturated fats which are good fats.
Naturally low in sodium when fresh (or canned with no salt added)
Rich in vitamins and minerals, especially vitamin A, vitamin C, vitamin K, folate, B6, potassium, manganese
Now that we've discussed 6 reasons you need more vegetables in your diet, lets discuss 6 different vegetables and how their individuality can enhance your health when you eat more of them.
The wonderful thing about tomatoes is that they are available year-round, plus they are so versatile, you can sneak these vegetables into almost any diet, no matter how “vegetable hating” the individual is.
Tomatoes have a low glycemic index, are low in sodium (fresh, no salt added canned), are low in calories, and low in fat. Tomatoes are also high in fiber.
For example, 1 cup cherry tomatoes, which is about 8-10 tomatoes, only has about 27 calories, less than half a gram of fat, only 7.5 mg sodium, 5.8 grams carbs, with 1.9 of the carbohydrates being fiber.
High in Vitamins
The same serving size of tomatoes is packed with vitamins and minerals, as the list below shows.
Vitamin A (1241 IU – 25% US RDA)
Folate (6% US RDA)
B6 – (6% US RDA)
Vitamin C (18.9 mg 32% US RDA)
Vitamin K (11.8 mcg 15% US RDA)
High in Minerals
Potassium (353 mg 10% of US RDA)
Manganese (8% of RDA)
Choline (No established RDA, but significant to persons with Diabetes)
See Below for delicious recipe that contains tomatoes.
Bell Pepper
Low in Calories, (15 calories in one small pepper), fat, sodium (similar to tomatoes), and carbs, 6.9 carbs, 2.5 fiber
One of the best sources of Vitamin C of any vegetable. One small bell pepper will provide you with 100% of your needs for the day.
Also, a significant source of vitamin B6. This is important because vitamin B6 is low in many diets. This is because of high intake of enriched breads and cereals, which have been stripped of the outer bran and endosperm.
Bell peppers are not as good a source of potassium as other vegetables, but they do have potassium. And, it all adds up, right?
Broccoli
Low in calories, sodium, fat, and carbohydrates. For example:
“Beets are highly nutritious and “cardiovascular health” friendly root vegetables. Certain unique pigment antioxidants in this root and its top greens have been found to offer protection against coronary artery disease and stroke. These antioxidants also lower cholesterol levels within the body and have anti-aging effects.”
Carrots
Like most other vegetables, carrots are low in calories, fat, carbohydrates, and excellent sources of fiber.
One thing about carrots stands out, however:
Carrots are a supersonic source of vitamin A. For example, 1 cup chopped carrots contains 12,383 IU of vitamin A (a whopping 428% of US RDA)!
In addition, 1 cup chopped carrots provides 13% of your daily needs of vitamin C, 21% of vitamin K, and 6% of folate and vitamin B6.
And carrots contain more than 400 mg of potassium per 1 cup serving.
Mushrooms
Of course, mushrooms are low in calories, fat, carbohydrates, and sodium like other vegetables. However, mushrooms are totally unique on this list.
First, mushrooms are not actually vegetables. They are technically fungus. Second, mushrooms are “the only vegetarian food” that are known to have their own vitamin D.
I always suspected this is because they naturally grow in the sun. And that's what science says.
When mushrooms are exposed to UV (sun) rays, they make their own vitamin D. This increases the vitamin D content of them for eating. I don't know about you, but that is so cool!
According to www.Berkeleywellness.com:
“Mushrooms contain a “pro-vitamin,” or precursor, called ergosterol that is converted into vitamin D when exposed to the sun’s ultraviolet (UV) radiation. This is like how your skin synthesizes vitamin D in response to sun exposure. However, commercially cultivated mushrooms are almost always grown indoors in the dark. As a result, they usually have negligible amounts of vitamin D. In contrast, wild mushrooms—notably chanterelles, maitake, and morels—are usually rich in D because they get sun exposure.”
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