Could Your Child Have a Nutrient Deficiency?

In the US today, food has never been more readily available. A quick, easy to prepare meal or snack can be picked up at a nearby store, or, even delivered right to your door. So, at a time when so much attention is given to increasing childhood obesity rates, it may be difficult to imagine nutritional deficiencies being a current problem. However, nutritional deficiencies are quite common and, surprisingly, on the rise.

Research suggests that the standard diet isn’t meeting most people’s needs. Today’s busy lifestyle leaves many parents looking for options to get children fed before the day begins and again before the day ends. This can lead to an over-reliance on processed foods and fast foods.

Even when parents have more time for shopping and food preparation, the quality of produce purchased in grocery stores is quite inferior to what it was even we were kids. Modern farming practices have contributed to increasingly lowered soil quality. The use of fertilizers and pesticides results in larger more appealing looking produce, but the plant is grown too fast in nutrient poor soil. The combination of speedy growth in depleted soil leads to foods that are simply devoid of nutrition.

Deficiencies arise when a person isn’t consuming enough or absorbing enough of a necessary nutrient. This can be due to lack of access to or education about nutritious foods, or, because children can be notoriously picky eaters. Because nutrients are absorbed into the body from our gut, GI inflammation, digestive or other disorders can lead to absorption difficulties whether from food or supplements.

Common deficiencies

In my practice, the most common vitamin and mineral deficiencies I see are iron, vitamin D, B vitamins, calcium and magnesium. As many as 20% of children are deficient in at least 1 of these nutrients despite efforts to fortify them in our food supply. This can lead to profound and life-long effects on overall health and wellness.

Iron

Iron is an essential mineral that makes up numerous proteins and enzymes in the body. It is necessary for energy production, red blood cell production, immune function and even cognition and behavior regulation. Iron can be obtained from animal proteins as heme iron, and as nonheme iron in many plant foods. Foods naturally rich in iron include animal protein, beans, legumes, leafy greens such as spinach, kale, collards, broccoli, brussels sprouts, prunes, bananas, apples and pomegranate. For better iron absorption, be sure to include vitamin C-rich fruits and veggies.

Vitamin D

Vitamin D is most notable for its role in calcium absorption for bone health. But it is also crucial for a healthy immune, nervous, cardiovascular and endocrine system.

Lack of adequate sun exposure, due to spending too little time outdoors or living in northern latitudes where sun exposure is not direct enough to produce enough vitamin D are common reasons for deficiency. Those with darker skin tones are also at higher risk for deficiency because the higher levels melanin block UVB rays that are needed for vitamin D conversion. Some studies have also shown Vitamin D deficiency to be more common in children who are overweight or obese.

Aside from sun exposure, fish, fish liver oils and egg yolks contain some vitamin D. Dairy and grain products are fortified with vitamin D.

B-Vitamins

B-Vitamins are a group of nutrients that are necessary for hundreds of functions in the body. They are involved in energy production, brain and nerve function, hormone regulation, and red blood cell development.

Although wheat flour is fortified with most B vitamins, vitamins B6, B12, and folate are still commonly deficient. As gluten sensitivities or concerns about effects of dietary grains in general increase, wheat free diets are becoming more popular. Fewer children may be eating fortified products leading to insufficient levels of these important vitamins. Those who follow a vegetarian or vegan diet are also at increased risk for vitamin B12 deficiency because animal proteins are the primary natural source for B12.

Foods rich in B vitamins include animal protein, dairy products, spinach, kale, beets, carrots, sweet potato, avocado, beans, nuts & seeds, citrus, bananas, watermelon.

Calcium

Calcium is a nutrient that is most associated with healthy bones, but also plays important roles in nerve signaling, muscle function, and even hormone release. Babies and young toddlers usually get adequate calcium from breastmilk or formula. The further away from the transition to solids, however, the more at risk for deficiency they become. If dietary calcium is insufficient, the body compensates by releasing it from bones so it can be utilized by other important body systems. Children who are unable or those who choose not to consume dairy products need to be even more aware of their calcium intake.  However, calcium can be found naturally in plenty of non-dairy foods. Beans, dark leafy greens like spinach, chard, Bok choy and beet greens, butternut and acorn squash, blackberries, dates, kiwi, almonds, nut & seed butters, amaranth, oats and teff are all excellent sources.

Magnesium

Magnesium is another nutrient with a wide range of critical uses in the body. It is important for musculoskeletal, cardiovascular, gastrointestinal, and mental and emotional health. Adequate intake of magnesium is a particular concern for children because they are constantly growing and developing. Pumpkin seeds, chia seeds, beans, legumes, avocados, bananas, leafy green vegetables, oats, buckwheat and quinoa are excellent natural sources of magnesium. Salmon, halibut and chicken breast also contain some magnesium.

What Can You Do?

There are many factors at play when it comes to nutrient deficiencies. Changes in our food systems and lifestyles can mean that even an otherwise healthy eater may still come up short on essential nutrients.

Fortunately, there are many ways to optimize our diet and our bodies with the appropriate guidance. First and foremost, let’s teach children about healthful foods and model healthy eating habits. Then we can utilize supplements to support nutrient intake.

Before adding any supplement to your child’s regimen, it is important to speak with your doctor. It’s surprisingly easy to sell poor-quality, and even counterfeit supplements online since supplements aren’t subject to the same strict regulations as medications. It is important to know who you’re buying from.

Dr. Woodall’s favorite multivitamins for kids:

Klaire Labs VitaTab Chewable

Pure Encapsulations LiquiNutrients

Need help evaluating your child’s diet to ensure they are getting everything he/she needs? Give us a call at 978-475-7676! Together we can design a custom-made treatment plan for your child with targeted nutrients and nourishing foods.

Sources

 – Bird J, Murphy R, Ciappio E, McBurney M. Risk of Deficiency in Multiple Concurrent Micronutrients in

   Children and Adults in the United States. Nutrients. 2017 Jul; 9(7): 655. doi:10.3390/nu9070655. PMID: