Supplements and Superfoods

If you provide your family with a variety of plant-based foods including whole and diverse grains, legumes, nuts and seeds and fruits and vegetables, you are providing the most healthy and life affirming food choices. They are most likely getting all the vitamins and minerals they require. But if you have a monochromatic or jag eater and have concerns, it is imperative that we ensure adequate supplies of all nutrients.

You may want to occasionally record a week long history of your child's food intake. Then calculate nutrient levels. Protein, fat, B12, Calcium, magnesium, zinc, Vitamin D and other vitamin and mineral content may be found on packaging or in tables online. Divide the week scores by 7 and see if the numbers are in line. More than not you will be reassured that your child is getting all that they need. 

If the numbers are not in line with recommendations, make adjustments. It may be as easy as adding healthy fats to the diet such as avocado. You may find the fat intake should be decreased a bit. The need for more minerals may be remedied by adding more servings of whole grains. If you have a picky eater who does not cooperate with these adjustments a daily multivitamin with minerals may suffice until you can remedy the dietary issues. 

Tweaking intake is often all that is needed. However some parents may have fear around causing their child to be deficient in any way. It is understandable and necessary to be concerned. However keep in mind the majority of children fed standard American diets not only have deficiencies they have excesses that are equally and often more concerning. With a varied whole food plant-based diet all nutrients are available.

Many of the current popular vegan and plant-based nutrition books go into depth on macro and micro nutrients in individual foods. Nourish is a book written by a pediatrician and dietician that is a great plant-based resource. There are also online plant-based resources including blogs and support groups on social media. 

If you are concerned about deficiencies consult your child's provider. There are plant-based nutritionists and dietitians you may consult in person or online. 

B12, Vitamin D, Calcium and benefit of mushrooms are discussed in separate blog posts.

Iron

Iron is a mineral that the body needs for growth and development. Your child's body uses iron to make hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body, and myoglobin, a protein that provides oxygen to muscles. Your child's body also needs iron to make some hormones. Growing bodies need an iron source. As adults supplemental iron may cause an excess and  be harmful. 

Good plant sources of iron include lentils, chickpeas, beans, tofu, cashew nuts, chia seeds, ground linseed, hemp seeds, pumpkin seeds, kale, dried apricots and figs, raisins, quinoa and fortified breakfast cereal.

Ascorbic acid or vitamin C occurs naturally in vegetables and fruits, especially citrus. Ascorbic acid enhances the absorption of nutrients such as iron. Cooking spinach with tomatoes enhances the release of iron. 

A higher level of its iron content is accessible once greens have been slightly cooked. Spinach is high in calcium but also has a high content of oxalic acid, which binds to calcium making it hard to digest. There is an easy remedy to make spinach’s nutrients more digestible, though. It is as simple as boiling  or steaming.  Raw spinach is, however, higher is vitamin C and potassium. A rotation of a variety of leafy greens, including raw and cooked spinach, are therefore ideal for a healthy diet.

Spinach belongs to a whole family of foods that are considered superfoods. Beets, chard, kale, quinoa are all in the same family, called the chenopod family, and have been linked to nervous system health. These plants- especially spinach- are at the cutting edge of studies, as they may contain levels of nutrients unavailable to us in other foods. Incorporate all of them into your family's diet. 

Omega 3s.

There is no need to ingest fish for your omega 3s. Plant sources abound. Many plant foods are rich in the omega-3 fatty acid, alpha-linolenic acid, which the body can convert to DHA and EPA. Good sources of these are flaxseeds, chia seeds, walnuts, pumpkin seeds, and canola oil.

Flaxseed oil is high in omega-3 fatty acids and has been shown to have  health benefits, such as reduced blood pressure and improved regularity and as an anti-inflammatory. It also has been shown to improve depression. Flaxseed oil can be used in a variety of ways. It can be used as a replacement for other types of oils, added to foods or applied to your skin and hair.  Plant-based omega 3s are obtained in  freshly ground flax seeds or flaxseed oil liquid.

If you choose to take an omega 3 supplement, there are 2 main plant-based forms.  One is the flaxseed oil taken as oil or in a capsule.  Another plant-based source supplement of omega 3s is from algae. 

Superfoods

In addition to flax seed there are an array of superfoods. These are plant  based  nutrient-rich foods considered to be especially beneficial for health and well-being. They can be added to salads and smoothies or sprinkled as a condiment on the top of any meal. They add a boost of vitamins and minerals, essential oils and fiber. 

Superfoods may be berries such as goji and acai. They may be seeds like Chia, hemp and flax. Grasses such as  barley grass, wheatgrass and spirulina are packed full of nutrients.  Roots that are especially healthful are maca and beetroot. In addition Cacao, chlorophyll and matcha can give us a boost in our energy and our overall well being. I would reserve maca and matcha for teens and older.

Whether you add the seeds and berries to salads or add their powdered form into your  breakfast smoothies or porridge, these plant based foods have tremendous health benefits. They are chock full or nutrients, antioxidants and anti inflammatories.. Experiment with them. Go online and type in superfoods.  There is a wealth of information on the specific benefits of each of these wonderful foods. Sites from ‘One green planet’ to Harvard are extolling their virtues. 

Herbs

In broad terms both herbs and spices come from plants but herbs are the fresh part of the plant while spice is the dried root, dried stalk, seed or dried fruit of the plant and is almost always dried not fresh. Medicinal herbs have been used throughout time.  There are practitioners for whom this field is their lifelong pursuit.

As food is medicine, herbs are medicine. Everything we put in our body can have positive or negative effects. We need to be thoughtful about what we put in our children's bodies. To learn more of their benefits and more comprehensive information, I recommend “Herbal Remedies for Children’s Health” by Rosemary Gladstone

Studies especially in children are not abundant due to lack of funding. Studies are expensive to undertake and are often backed by pharmaceutical companies. Adult studies have shown positive results with ginger, echinacea and chamomile. As of late turmeric has had much interest and ongoing studies. Some common herbs/spices that may be helpful and have been used successfully in children are listed below

Ginger: 

The health benefits of ginger include treating nausea, easing menstrual cramps, regulating blood sugar levels, and relieving indigestion. Ginger also has antioxidant and anti-inflammatory properties, which can prevent cell damage and help ward off chronic disease. Ginger root that has been freshly grated is the best source. It also comes as a juice, in tea, powdered dried and candied and pickled.

Turmeric: 

Is a relative to ginger. Turmeric is a natural anti-inflammatory. It is a powerful antioxidant. Turmeric has been shown to have anti-cancer effects. It may help with skin conditions and brain function.

There is growing evidence that curcumin ( the active ingredient in turmeric) can cross the blood-brain barrier and may help to protect against Alzheimer’s disease. It works to reduce inflammation as well as the build-up of protein plaques in the brain that are characteristic in Alzheimer’s disease sufferers. Other studies have shown that curcumin was as effective as an antidepressant in treating depression, by boosting levels of brain-derived neurotrophic factor.

The best source is from fresh turmeric root. It can be grated and put in smoothies, Kombucha, Indian fare and other great recipes. There are also turmeric supplements.

Echinacea

Extracts of echinacea seem to have an effect on the immune system, your body's defense against microorganisms. Research shows it increases the number of white blood cells, which fight infections. Some studies have shown that taking Echinacea might help fight off a cold. Echinacea may be bought in bulk or teas.

Chamomile

Chamomile may help in reducing menstrual pain, help treat diabetes by lowering blood sugar, slow or prevent osteoporosis, reduce inflammation, help with sleep and relaxation, and treat cold symptoms and mild skin conditions. Chamomile tea is stocked in most stores. The dried flowers also come in bulk.

Essential oils 

Essential oils may have health benefits. A quality product is necessary for their healthful benefits and to minimize reactions to other ingredients. There is a difference Between Essential Oil and Fragrance Oil. Essential oils are concentrated oils distilled from plants. The quality of essential oils can vary widely. As a consumer it may be difficult to assess quality. 

Essential oils come from all over the world, and suppliers or companies usually obtain oils from farmers or wholesalers whose practices and integrity they have come to trust over time. Look for the latin name of the plant on the label. Look for purity. The product should be 100% essential oil that has not been altered or mixed with something else. Do a bit of research and purchase oils from reputable companies.

As with anything new, take care. Test a small amount and observe. If there is any ill effect, discontinue immediately. If there is any swelling or breathing difficulty or any concerns seek medical attention. 

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