photo credit: 11950mike

The recent recall of over half billion eggs due to an outbreak of salmonella has everyone worried about the safety of eggs they buy from the store. There is quite a buzz in the media over this recall, which is once again being used to create a sense of panic so people sit up and pay attention to the so called breaking news! Sure, there is reason to be careful, but there are many ways you can protect your family without giving up on eggs completely. Eggs are a good source of complete protein especially useful for growing children.

Recently I connected with Mitch Kantor, Ph.D., who is the Executive Director of the Egg Nutrition Center (ENC). He provided answers to a few questions about egg nutrition via email:

Question: What is the benefit of including eggs in my toddler’s diet? At what age should I start?

Answer: A  primary function at the toddler  stage is growth ,  and the high quality protein in eggs is an excellent source of all the necessary amino acids  needed  to promote growth. In  addition , choline, a nutrient found in eggs  (and not found in abundance in many other food sources) , helps support the development of the memory center in the child’s rapidly growing brain.

Question: Are there any egg allergies I should be concerned about?

Answer: The American Academy of Pediatrics no longer recommends refraining from introducing eggs beyond 6 months of age. Although eggs are one of the more common food allergies, pediatricians are now suggesting introducing small amounts of known allergens into the diets of children who are suspected to have allergic reactions in order to develop a tolerance.

Question: What is the benefit of organic eggs vs. standard eggs?

Answer: Organic eggs are eggs that come from hens whose diets contain grain grown without pesticides. Nutritionally, there is no evidence to support a nutritional benefit of organic vs standard eggs.

Question: What is meant by “free range”, “antibiotics free” on the label?

Answer: Free range eggs means that the hens have access to the outdoors. Their diets are uncontrolled so the nutrient value of their eggs may vary.  The use of antibiotics in laying hens is not a standard practice in the egg industry. So, for the most part, almost all eggs in the food supply are antibiotic free.

Question: I have heard that eggs contain a lot of cholesterol. Is that true?

Answer: A  large egg contains  around  212 mg of cholesterol according to the USDA. Scientific evidence has shown that dietary cholesterol like that found in eggs does not raise blood cholesterol in most people. Our liver makes most of the cholesterol that travels in our blood and unless there is an abnormality, excess dietary cholesterol is excreted by our body , or used in various bodily processes .

Question: What is the best way of cooking eggs to preserve their nutritional value?

Answer: The best way to preserve nutrients in any food is to keep it refrigerated until ready to use and cook it for a short time in a minimum of water. Using the microwave to quickly cook an egg would be the best way to preserve the many healthy nutrients in an egg.

Do you have an egg-related question not answered above? Leave it in comments below. I will follow up with Dr Kantor and get it answered. Feel free to also share any other comments or opinions.

©2010 Littlestomaks.com

Ever since we planted a small vegetable garden in our backyard, it has been fun watching the plants grow each day. And now they are beginning to bear fruit as we were able to pick two fresh eggplants for a quick side dish. We made our favorite grilled eggplant and yogurt salad recipe which turned out to be extra delicious! Here is how it all came about:

Two eggplants that made it to our table today

It’s so much fun to pick ‘em up right from the vine!

Now, let us brush a little olive oil

Grill them nice….

Peel the skin off, crush, mix with yogurt and garlic, and garnish with chopped cilantro

It turned out to be great fun and we enjoyed the salad with our dinner!

Here are a few interesting facts about eggplants if you are up for a little food trivia:

1. Eggplant is actually a fruit, although it is cooked like a vegetable. It belongs to the nightshade family and closely related to potato and tomato.
2. Eggplant originated in India. China is the largest producer of eggplant in the world. 85% of the world production comes from only 5 countries.
3. Thomas Jefferson is credited with bringing eggplant to the US.
4. Although not rich in nutrients, eggplants do contain a fair amount of fiber, vitamin C, B vitamins including folic acid, potassium and magnesium.
5. The raw fruit has a bitter taste due to nicotine compounds. When cooked properly, this bitter taste can be very delicious!
6. Eggplant contains different types of antioxidants which remove free radicals and protect the body against cell damage. One such antioxidant found in eggplant is called chlorogenic acid which is considered to have anti-cancer and anti microbial properties. It also slows down the release of glucose in the blood after eating.
7. Another antioxidant found in the skin of the eggplant is called nasunin. It is supposed to be effective in lowering bad cholesterol, although it has not been proven in human trials.
8. Different names for eggplant – brinjal in India, aubergine in France, melanzana in Italy, meloongen in the Caribbean
9. Eggplant is high in histamines and is known to cause allergy in skin or mouth. Eggplant leaves are toxic and should not be eaten.
10. Through its long history, eggplant has sometimes been celebrated as an aphrodisiac and sometimes despised as a cause of insanity. Say what you like, today it is used in many different delicious recipes across the world!

Do you like eggplant? Share your favorite recipe in comments below.

Sources:

Wikipedia
WHFoods
National Garden Bureau

©2010 Littlestomaks.com

photo credit: Aaron T. Goodman

The word protein brings images of strength, muscle and high stature to mind. As such, there is a common notion that children need to eat a lot of protein to grow strong. Although, it is definitely important to include foods rich in protein, there is no need to overdo it. Chances are your child is already getting sufficient protein from a variety of foods  including dairy, meat, fish, eggs and vegetarian sources of protein.

Here are a few handy facts to know about protein:

1. Chemically speaking, proteins are made up of amino acids joined together to make a chain like structure.
2. Human proteins are made up of 22 different amino acids. 13 of these can be produced by the body. The remaining 9 are called essential amino acids which we must get from food.
3. 1 g of protein equals 4 calories.
4. The daily amount of protein your child needs depends on age, weight and activity level. In general, children 1-3 years old need 0.5 g per pound of body weight, which comes to about 13-16 g per day. Children 4-6 years old also need about the same amount per pound, but since they weigh a little more, the daily amount is about 22 g. The Institute of Medicine has a good resource for recommended daily amounts (RDA) of macro-nutrients such as fat, proteins and carbs.
5. Foods that provide all 9 essential amino acids are called complete protein foods. Animal food sources such as meat, fish, poultry, eggs, milk and cheese fall in this category.
6. Proteins from plant sources are deficient in one or more of the essential amino acids; that is why they are called incomplete proteins.
7. It has been a common belief that vegetarians need to combine various foods to get all the essential proteins. For example, beans should be eaten with rice. Most experts now agree that there is no evidence to support this belief. As long as you are eating a broad range of foods in balance and moderation, you don’t need to worry about such rules!
8. The quality of proteins is measured by many different types of indicators which relate to how effectively the body is able to utilize the protein. Biological value is one of these indicators – egg whites are considered a standard with a biological value of 100. It means that nearly all of the nitrogen from its amino acids can be utilized by the body.
9. The body cannot store excess protein. Eating more protein than necessary will actually result in more fat!
10. Food allergies is a response to specific proteins in different foods. For example, milk allergy is a response to caesin and whey proteins in milk. Another problem protein for a lot of people is gluten, which is found in wheat and causes celiac disease.

©2010 Littlestomaks.com

photo credit: sebilden

Salt is in the news these days! A typical American diet is rich in salt because of excessive processed foods and junk foods. Most Americans consume a lot more salt each day than the recommended 2300 mg of sodium (about a teaspoon of salt). Some estimates suggest that adults get an average of 4000 – 6000 mg of sodium while school age children average 3000 – 4000 mg per day. That is clearly a lot!

Do you ever wonder why your child wants to drink a lot more water when they eat salty snacks? Although salt is very important for normal body functions, too much of it forces our body to demand more water so it can be diluted. Our kidneys work overtime to remove excess salt from our body, but they need water to carry it out. That is why sodium content inside our body is directly linked to water balance. A complex system of hormones in our body tries to keep the overall amount of liquid in balance, but consuming too much salt throws it out of balance. What is more of a problem is that our heart has to work against all this liquid which causes our blood pressure to rise. Done too frequently, this can lead to chronic high blood pressure and heart disease.

So what can you do? Here are a few tips:

• First, be aware of sodium requirements in children – estimated minimum requirement for sodium in healthy children ranges from about 200 mg per day for 1 year old to about 500 mg per day in  children 6 and up.
• Read the nutrition facts label on processed foods – we try to stay away from products that contain more than 15% of daily sodium per serving. Unfortunately, hot dogs and french fries fall in this category!
• Get your kids interested in eating a home-cooked meal – this is probably a lot more difficult in practice. All I can say is that you got to keep trying and set a standard of family meals as a daily ritual.
• Get rid of the salt shaker – a teaspoon of salt is really not a whole lot. Resist the urge to reach for the salt shaker on your table. If your kids don’t see you using it, they are less likely to reach for it.
• Say NO to processed meats – salt is a natural preservative and most processed meat is prepared with a lot of salt. Reducing your meat consumption is a good idea, and when you do, get fresh and uncooked meat which you can prepare at home.
• Eat more veggies, either steamed, grilled or raw – vegetables and other plant based foods are the best choice when you are trying to control your family’s salt intake. Nothing wrong in enjoying your favorite recipe that calls for salt, but they are most healthy when eaten raw, steamed or grilled. Saute in olive oil with onions and tomato paste if you want to add a little bit of flavor.

Both salt and water are critical for our survival and growth. We can’t live without them. Like everything else, too much of a good thing is not good either. With a little planning and preparation you can ensure a healthy balance.

Here are a few good resources on salt and managing it in your family’s diet

Shake your salt habit – American Heart Association
What can I use instead of salt – American Heart Association
5 ways to cut back on salt – WebMD
Salt: The Spice of Life or the Taste of Doom – The Yale Guide to Children’s Nutrition

Parents: what has worked for you in reducing your family’s salt intake? Share your tips below in comments.

©2010 Littlestomaks.com

Over the weekend we had dinner at a local pizzeria and Italian restaurant. We got the usual kid’s cheese pizza for the twins while we ordered fried calamari as an appetizer for the two of us. I was surprised to see my son dig into the fried calamari for the first time as he reached for the crispy rings several times. Even though we often enjoy calamari, I didn’t know much about its nutritional value. After researching various sources, I compiled these 10 facts that will interest you!

1. Calamari, usually deep fried, is a popular appetizer in many restaurants. The word calamari comes from Italian and refers to squid.
2. Squid belongs to a class of sea animals known as cephalopods found in over 300 different species.
3. Squids can range in size from a few inches to several feet; the largest squid found so far weighed over 1000 pounds!
4. Squids are capable of swimming fast and many species can actually fly through air. They can also change color to camouflage against both prey and predator. Another weapon in their arsenal for survival is an ink like chemical they release when threatened. This ink is safe for human consumption; in fact several pasta dishes are made with it in the sauce.
5. Most squids have 8 arms and 2 tentacles. Most of a squid’s body is edible.
6. Found in oceans all over the world, squids are popular in many cuisines in Europe, Mediterranean, Asia and Japan. Over 2 million tons of squids were harvested
7. As a food source, it is very rich in selenium, vitamin B12 and riboflavin.
8. Squids contain a lot of cholesterol. Depending on the composition of batter and oil used to fry the calamari, it can have a lot of sodium, trans and saturated fats. Certainly moderation is advised even though it tastes good!
9. Squids do not have a shell, but they are related to shellfish. Although not very common, they can be a source of food allergy.
10. Although fried calamari is most popular,  squid sushi is also common.

Have you tried calamari with your kids? Please share your experience in comments below.

Photo: Wikimedia commons
©2010 Littlestomaks.com

There is a lot of buzz about vitamin D deficiency these days. According to some reports, 40% of US infants and toddlers are not getting enough vitamin D which increases their risk of a variety of health conditions. No doubt, vitamin D is very important for health,  especially for growing children. That is why it is good to pay attention to your child’s needs but there is no need to panic. In the past, I have written several articles on vitamin D including 5 ways to tell if your child may have a vitamin D problem. Here, a few quick facts about this important vitamin:

1. Vitamin D actually is a prohormone; which means that it is converted into a hormone inside the body. In this way, it is different from all other vitamins.
2. Vitamin D is produced when our skin is exposed to UVB rays from the sun.
3. There isn’t enough UV energy above 42 degree north latitude (a line between northern California and Boston) during November to February to produce any vitamin D in the skin. In places farther north, this can last nearly 6 months during the year.
4. Vitamin D from food or supplements comes in 2 forms – vitamin D2 or vitamin D3.
5. Vitamin D3 is 3 times more effective than vitamin D2 in maintaining blood levels of the active form of vitamin D.
6. Vitamin D is fat soluble and any excess from sun exposure or diet is stored in fat cells available for release when blood levels fall low especially during winter months. This does not, however, happen very easily in overweight or obese individuals.
7. American Academy of Pediatrics recommends a daily value of 400 IU for young children. You can get this amount from 4 glasses of milk or vitamin D fortified orange juice, 1.5 oz of cooked salmon, or about a third table spoon of cod liver oil.
8. Vitamin D deficiency causes rickets in children. Recent research indicates a link between vitamin D deficiency and diabetes, heart disease and certain types of cancers.
9. Blood levels of less than 20 ng/ml are considered to indicate vitamin D deficiency.
10. Mushrooms when exposed to UV light during production are rich in vitamin D2.

Source: Vitamin D Dietary Supplement Facts Sheet from NIH

Jenna of kidAppeal left an insightful tip in response to Getting Enough Iron on a Vegetarian Diet:

soaking grains with whey reduces the amount of phytates, that should boost iron absorption.

I decided to research this further to understand why this might be so. First, a few definitions:

Whey: is the liquid portion of milk remaining after it is curdled with lemon juice or vinegar. Curdling is a common technique to make cheese. Only whey proteins from milk remain in this liquid while the majority of the milk proteins called casein are separated out in the curd. Because of the lemon juice or vinegar, the whey liquid is also acidic in nature.

Phytates: are salts of phytic acid, which is found in bran (outer layer of grains), seeds and plant tissues. Phytic acid binds to minerals such as calcium, magnesium, iron and zinc to form these salts. When this happens, they become insoluble which reduces their absorption in the GI tract. Phytic acid and phytates are therefore not very desirable because of the risk of low mineral absorption in people who rely primarily on plant sources for nutrition. As a result, phytates and phytic  acid are sometimes collectively referred to as anti-nutrients.

Soaking grains in water is an ancient practice. It works very well to remove phytic acid especially when the soaking medium is acidic as in case of whey. Sprouting and lactic acid fermentation are some of the other methods of phytate removal.

Interestingly, the probiotic micro-organisms in the GI tract also provide an enzyme called phytase which can break the phytate salt complex to make it more soluble for better absorption.

Whey works, but you can also get the same benefit by using water with a little lemon juice or other media such as apple cider vinegar, coconut milk or water, kefir, buttermilk, thinned down yogurt (see The Nourishing Gourmet link below)

Don’t, however, treat phytates as the enemy – it does have some benefits especially for the health of your colon. Cleaerly everything in nature has a purpose!

Other resources:

Be kind to your grains – Weston Price foundation website
Soaking grains, soaking grain part 2 – The Nourishing Gourmet

Just like thiamin and riboflavin, which I wrote about recently, niacin is another B vitamin commonly found in fortified foods such as cereals, breads from enriched flour, pasta, sauces, baby foods, energy drinks. In case you have wondered what it is and why it is needed, here is some research for you in a simple Q&A format. Let me know what you think of this format and if you have any other questions that I did not cover here. I will get them answered by one of our experts and post them under Ask the Expert column.

What is Niacin?

Niacin is also known as vitamin B3, one of the 8 B vitamins needed for many important cell functions inside our body. In short, they are needed for healthy functioning and growth of child’s body. Together they are also known as vitamin B complex especially in nutritional supplements.

Sometimes, the word niacin is also used for nicotinic acid and nicotinamide or niacinamide. It can get very confusing, especially because most fortified foods contain nicotinamide as a nutritional supplement and the ingredient list may not explicitly show niacin. Although they are chemically different, the thing to remember is that they all do pretty much the same thing inside the body.

Niacin, like the other B vitamins, is soluble in water. Just like riboflavin, niacin is also involved in production of energy at the cellular level. It is also responsible for synthesis of fatty acids, cholesterol and steroids. Even more importantly, it is involved in gene expression, that is production of proteins when genes become active. When taken as a medical treatment, niacin lowers bad cholesterol (LDL) and increases good cholesterol (HDL) and reverses the clogging of arteries. Of course, you should not rely on supplements to achieve this effect if you have a cholesterol problem; you need to see a doctor!

Why does my child need it?

According to the 2nd edition of the PDR for Nutritional Supplements, niacin is involved in the conversion of carbohydrates, fat and protein into energy required for cell functions. It plays an important role in regulating your child’s metabolism and growth.

There is some recent research which shows a preventive effect of nicotinamide for type I diabetes. The data is far from conclusive, so you should talk to your doctor if you suspect your child might have a risk of type I diabetes because of family history or another medical condition.

How much niacin should my child be getting?
What are good sources of niacin?

For infants, the FDA has recommended a daily amount of 8 mg. And for toddlers less than 4 years old, the recommendation is 9 mg. Pregnant and nursing women are recommended to take about 20 mg per day. Healthy adults are also advised to take about 20 mg per day.

Niacin is usually present in meat, poultry, yeast, fish (salmon, tuna), whole grains, fortified cereals, breads made from enriched flour. Leafy green vegetables and milk also provide some niacin.  Here are a few examples of different food sources and amount of niacin per serving (source: wikipedia and Linus Pauling Institute):

1. Chicken, 3 oz (deck of cards), cooked = 7.3 mg
2. Turkey, 3 oz = 5.8 mg
3. Salmon, 3 oz = 8.5 mg
4. Fortified breakfast cereal, 1 cup = 5 mg
5. Portabella mushrooms, 3.5 oz = 3.6 mg
6. Lentils, 1 cup = 2.1 mg
7. Hazelnut, 100 g = 1.5 mg
8. Peanuts, 1 oz = 3.8 mg
9. Broccoli, sweet potatoes, carrots = 0.6 – 1.2 mg
10. Avocado, 100 g = 1.7 mg

It is not common  to get excessive amounts of niacin from food sources.

What happens if my child does not get enough niacin?

According to the PDR for Nutritional Supplements, niacin deficiency causes pellagra, which these days is very rare in the developed countries. In the old times, pellagra was a condition that resulted in dermatitis, dementia and diarrhea and even death.

Should I be concerned about niacin deficiency?

The short answer is no. There is a risk with corn rich diets unless the corn is processed in a certain way to release the niacin from its bound form. Too many refined carbohydrates, unless enriched with niacin – which they commonly are – can also present a risk. If you have known problems with digestion and absorption of food,  your doctor can advise a proper treatment including supplements.

What do you think? What changes, if any, would you consider making to your child’s diet so she gets enough niacin?

©2010 Littlestomaks.com

Just like thiamin, which I wrote about recently, riboflavin is another B vitamin commonly found in fortified foods such as cereals, enriched flour, pasta, sauces, baby foods, energy drinks.  In case you have wondered what it is and why it is needed, here is some research for you in a simple Q&A format. I am following up on my article on vitamin A from a few weeks ago. Let me know what you think of this format and if you have any other questions that I did not cover here. I will get them answered by one of our experts and post them under Ask the Expert column.

What is Riboflavin?

Riboflavin is also known as vitamin B2, one of the 8 B vitamins needed for many important cell functions inside our body. In short, they are needed for healthy functioning and growth of child’s body. Together they are also known as vitamin B complex especially in nutritional supplements.

Riboflavin, like the other B vitamins, is soluble in water. Cells in our body need energy produced by special biochemical reactions. Certain types of enzymes help these reactions happen, but they too need help from coenzymes produced by riboflavin. Obviously, this is very complex chemistry, but the point is that riboflavin is an important player in the chemical reactions that produce energy at the cellular level. Recently, high doses of riboflavin have been found effective in preventing migraine headaches. Seek medical advice before using riboflavin for migraines.

It is also used as a food coloring because of its yellow or yellow-orange color. The more soluble riboflavin 5′-phosphate is called the E101 food color.

Why does my child need it?

According to the 2nd edition of the PDR for Nutritional Supplements, riboflavin is involved in the conversion of carbohydrates, fat and protein into energy required for cell functions. Riboflavin also has antioxidant activity which protects your body from reactive oxygen radicals. Just like the other B vitamins, riboflavin plays an important role in your child’s metabolism.

How much Riboflavin should my child be getting?
What are good sources of Riboflavin?

For infants, the FDA has recommended a daily amount of 0.6 mg. And for toddlers less than 4 years old, the recommendation is 0.8 mg. Pregnant and nursing women are recommended to take about 2  mg per day. Healthy adults are advised to take about 1.7 mg per day.

Riboflavin is usually present in most plant and animal food sources although in small amounts. Yeast extract is exceptionally rich in riboflavin, and organ meats like liver and kidney are also good sources. Here are a few examples of different food sources and amount of riboflavin per serving (source: wikipedia and Linus Pauling Institute):

1. Cooked spinach, half cup = 0.2 mg
2. Asparagus, about 6 spears = 0.14 mg
3. Almonds, cooked, 1 cup = 0.8 mg
4. Fortified breakfast cereals, 1 cup = 0.5 – 2.0 mg
5. Milk, 1 cup = 0.34 mg
6. Egg, cooked, 1 large = 0.27 mg
7. Cheddar cheese, 1oz = 0.11 mg
8. Fish, salmon or halibut, 3 oz (deck of cards) = 0.1 mg
9. Chicken/beef, cooked, 3 oz = 0.16 mg
10. Bread, whole grain or enriched flour, 1 slice = 0.08 mg

Riboflavin is destroyed by ultraviolet light. As you can see, riboflavin is naturally available in many common food sources. There is really no need to look for a nutritional supplement for riboflvain although you will find many multivitamin products on the market. Check out my review of some of the popular kids brands of multivitamins.

Riboflavin is well tolerated without any adverse effects. There is no reason, however, to take a high dose of riboflvain supplement.

What happens if my child does not get enough riboflavin?

According to the PDR for Nutritional Supplements, riboflavin deficiency (also known as ariboflavinosis) can cause any of the following conditions:

1. Cracked or sore lips, especially on the outer corners
2. Sore throat, redness or swelling of the lining of the mouth
3. Magenta tongue
4. Skin lesions, dermatitis
5. Poor iron metabolism and absorption, lower hemoglobin levels
6. Vascularization of the cornea

These symptoms are medical conditions and should be interpreted by a doctor. It is not common for riboflavin deficiency to occur in isolation. Usually it happens when a lot of other vitamins are also absent because of poor nutrition, digestive disorders or other medical conditions.

Should I be concerned about riboflavin deficiency?

Since riboflvain is commonly available in many foods and cereals, it should not be a big concern. However, if your child’s diet is mainly junk food and not enough whole grains, nuts, fruits and vegetables, you may want to pay attention to his overall vitamin B needs.

What do you think? What changes, if any, would you consider making to your child’s diet so she gets enough riboflvain? Do you have recipes that use food sources rich in riboflavin? I would love to hear from you!

©2010 Littlestomaks.com

If you read nutrition facts labels, especially on breakfast cereals, you may have noticed thiamin in the long list of vitamins and minerals. In case you have wondered what it is and why it is needed, here is some research for you in a simple Q&A format. I am following up on my article on vitamin A from a couple of weeks ago. Let me know what you think of this format and if you have any other questions that I did not cover here. I will get them answered by one of our experts and post them under Ask the Expert column.

What is Thiamin?

Thiamin is also known as vitamin B1, one of the 8 B vitamins needed for many important cell functions inside our body. In short, they are needed for healthy functioning and growth of child’s body. Together they are also known as vitamin B complex especially in nutritional supplements.

Thiamin, like the other B vitamins, is soluble in water. It was one of the first chemicals to be considered a vitamin early in the 1930′s when researchers discovered that thiamin deficiency caused beriberi (also known as extreme weakness). People with beriberi have difficulty standing, walking and controlling their muscles.

Why does my child need it?

According to the 2nd edition of the PDR for Nutritional Supplements, Thiamin is involved in the conversion of carbohydrates into energy required for cell functions. It also helps convert some of the amino acids into proteins.

How much Thiamin should my child be getting?
What are good sources of Thiamin?

For infants, the FDA has recommended a daily amount of 0.3 – 0.5 mg. And for toddlers less than 4 years old, the recommendation is 0.7 mg. Pregnant and nursing women are recommended to take about 1.7 mg per day. Healthy adults are advised to take about 1.5 mg per day.

The best sources of Thiamin are whole grain foods and fortified cereals. Most cereals are fortified thiamin hydrochloride and thiamin mononitrate (check the label). Here are a few examples of different food sources and amount of thiamin per serving:

1. Whole wheat bread, one slice = 0.1 mg
2. Brown rice, cooked, 1 cup = 0.19 mg
3. Enriched white rice, cooked, 1 cup = 0.26 mg
4. Fortified breakfast cereals, 1 cup = 0.5 – 2.0 mg
5. Lentils, cooked, 1 cup = 0.17 mg
6. Pork chopped, cooked, 3 oz = 0.8 mg
7. Orange juice, 1 cup = 0.1 mg
8. Sunflower seeds, 1/4 cup = 0.8 mg
9. Spinach, cooked, 1/2 cup = 0.09 mg
10. Wheat germ cereal, 1 cup = 4.47 mg

As you can see, thiamin is naturally available in many common food sources. There is really no need to look for a nutritional supplement for thiamin although you will find many multivitamin products on the market. Check out my review of some of the popular kids brands of multivitamins.

Research has not shown any harmful effects of overdose of thiamin from foods or supplements. Oral thiamin is well tolerated upto 200 mg daily or higher (it is over a 100 times more than the recommended value). There is no reason, however, to take a high dose of thiamin supplement.

What happens if my child does not get enough thiamin?

According to the PDR for Nutritional Supplements, thiamin deficiency can cause any of the following conditions:

1. Cognitive and emotional changes – in short, it may affect memory and mood.
2. Although anemia (decrease in number of red cells) is not a direct result of thiamin deficiency, certain kinds of anemia respond well to thiamin treatment. It is understood this could be due to reduced absorption of thiamin or problems in conversion of thiamin inside cells.
3. Extreme deficiency of thiamin causes beriberi. Dry beriberi affects the muscles in the lower legs and feet. Wet beriberi involves the heart and blood circulation. The most extreme form of wet beriberi is called Shoshin beriberi, which can result in death if not promptly treated. Another form of beriberi is cerberal beriberi (Wernicke-Korsakoff) which affects the nervous system and causes problems with eye movement and even mental health.
4. Although not well-researched, some people think that thiamin deficiency may be involved in ADHD.

Thiamin deficiency is generally a problem with severe sustained malnutrition and alcohol abuse. Most healthy kids and adults with normal eating habits and lifestyle should not have to worry about it.

Should I be concerned about thiamin deficiency?

Since thiamin is so commonly available in many foods and cereals, it should not be a big concern. However, we live in the world of fast food which is usually made from refined carbohydrates. Refined carbohydrates, unless enriched, do not contain enough thiamin. In fact, the reason why they found out about beriberi was because it was first seen in people of Asia who mainly ate polished rice. If your child’s diet is mainly junk food and not enough whole grains, nuts, fruits and vegetables, you may want to pay attention to his vitamin B needs.

What do you think? What changes, if any, would you consider making to your child’s diet so she gets enough thiamin? Do you have recipes that use food sources rich in thiamin? I would love to hear from you!

©2010 Littlestomaks.com

There is a reason why you might remember grandma’s eat your carrots advice! Vitamin A is really a very important vitamin for both you and your child. There is more to vitamin A than carrots though! That is why I thought of researching this topic  from a variety of sources and writing about it in a simple Q&A format. Let me know how you like it! Feel free to share your ideas, opinions and unique insight on this subject.

What is vitamin A?

Vitamin A is a general name for a class of nutrients which are important for our health, particularly eye health. Chemically, they are related to a substance called retinol. Most vitamin A supplements are formulated to have a certain form of retinol, for example retinyl palmitate or retinyl acetate. These compounds are soluble in fat. They are stored in the liver when taken from diet or supplements.

You might have heard that carrots are a good source of vitamin A. Well, that is only partly true. Carrots in fact contain a compound called beta-carotene, which is what gives the orange color. Beta-carotene is not vitamin A, but a provitamin A; that is, it is converted to vitamin A when it is absorbed in our intestines.

Why does my child need it?

Vitamin A is very important for a growing child. According to the 2nd edition of the PDR for Nutritional Supplements, vitamin A is critical for healthy vision and its deficiency is known to cause night blindness. It is also important for healthy skin, bone development, brain development and development of blood cells. It also supports proper functioning of our immune system.

How much vitamin A should my child be getting?
What are good sources of vitamin A?

In general, the daily recommended amount of vitamin A is 5000 IU (IU means International Units). For infants, however, the FDA has recommended a daily amount of 1500 IU. And for toddlers less than 4 years old, the recommendation is 2500 IU.

Since breastmilk is one of the best sources of vitamin A, the FDA recommends a daily amount of 8000 IU for pregnant and nursing women.

Now, if you are using a supplement, it is easy to keep track of the IU’s. But what if you are relying on fruits, veggies and other dietary sources of vitamin A? Here are a few guidelines for you (ref: Wikipedia.org):

1. One serving of milk (1 cup) typically has 10% of the recommended daily amount (RDA)
2. 1 hard-boiled egg (yolk) has about 10% of the RDA
3. 100 g of raw carrots will provide close to 100% of the RDA
4. 100 g of sweet potato will deliver about 80% of the RDA
5. 100 g of spinach has about 50%, collard greens about 40%, kale about 80%, pumpkin about 40% of the RDA
6. Cantaloupe, apricot, papaya, mango etc have lower amounts, but they are a good, diverse source of vitamins and minerals
7. Liver (beef, pork, turkey, chicken, fish) is a very rich source of vitamin A; 100 g provides over 700% of the RDA!

If you are using a supplement, be careful not to exceed the recommended dose and frequency. Also, select a brand known for using high purity ingredients. Check out my review of some of the popular kids brands of multivitamins.

What happens if my child does not get enough vitamin A?

When vitamin A rich foods are missing from your child’s diet over a long period of time, and you are not using any supplements, there is a possibility that your child may develop vitamin A deficiency. In case of certain medical conditions such as cystic fibrosis, Whipple’s disease, Crohn’s disease, ulcerative colitis, pancreatic disease and liver disease, there may be a problem with absorption of not only vitamin A from food but also other essential nutrients. Chances are, you are already consulting with a doctor if you are in this situation. If not, you should talk to your doctor about it as soon as possible.

In the rare case (at least in the developed countries), if your child does not get enough vitamin A and develops a deficiency, it can lead to dry eye and vision problems including night blindness. The range of vision problems associated with vitamin A deficiency is called xerophthalmia (xeros means dryness, ophthalmia means of the eye). It can make your child more prone to infections and compromise his immune system. Under extreme conditions, it can also slow down the child’s growth.

Should I be concerned about vitamin A deficiency?
Since vitamin A is stored in the liver, you do not need to worry about it on a day-to-day basis as long as your child is getting a balanced diet on average which includes a nice blend of fruits, veggies, dairy and meat products. In most of the developed countries, vitamin A deficiency is not a problem.

Having said that, clinical vitamin A deficiency (VAD) is a big problem in poor countries of Africa and Asia according to this World Health Organization (WHO) report. Unicef’s childinfo.org has a nice summary of the global vitamin A deficiency problem, especially among children, which indicates that over 5 million children of pre-school age could have clinical VAD. And as many as 190 million pre-school age children and 19 million pregnant or nursing women do not have enough vitamin A in their daily diet, which puts them at a very high risk of VAD. This should be troubling to us even though it may not affect us directly in the developed world.

What do you think? What changes, if any, would you consider making to your child’s diet so she gets enough vitamin A? Do you have recipes that use vitamin A rich ingredients? I would love to hear from you!

©2010 Littlestomaks.com

Eating too many sugary foods is now believed to be one of the main reasons behind our obesity problem. But can it also weaken your immune system?

Some experts such as Dr Sears believe that excess sugar decreases immunity. I was intrigued by this notion so I decided to research if there was any scientific basis for it. One commonly cited study was published way back in 1973 in the American Journal of Clinical Nutrition. In this study, researchers found that when volunteers took about 100 g of sugar, the infection fighting cells in their blood were less effective in killing bacteria. Not much has been published on this topic since then, but this belief about the role of sugar in compromised immunity still persists.

No doubt, there are many harmful effects of excess sugar. It may be that poor immunity results from overall poor health, not simply because of consuming too much sugar. If you want to make sure your child develops a good resistance to infectious diseases, follow these time-tested advice:

• Balanced diet, rich in fruits and veggies (see tips)
• Play-nutrition-rest
• Reduce meat consumption
• Multivitamins if needed (see when to consider a multivitamin)

And if you are struggling with a sugar problem, here are a few tips on how to shake off a sweet addiction!

©2010 Littlestomaks.com

According to the 2nd edition of the PDR for Nutritional Supplements -

The absorption efficiency of calcium varies throughout the life span. It is highest during infancy when it is about 60%. In prepubertal children, it is about 28%. During early puberty, at the time of the growth spurt, it increases to 34% and then drops to 25% two years later.

How you can use this information -

1. Get your kids to drink milk and eat yogurt at an early age. Dairy is the best source of calcium. Unless you have an allergy problem, this should be your first choice. Milk also has vitamin D which is necessary for calcium absorption.
2. Other sources of calcium and vitamin D – fortified orange juice, cereals, collard greens, broccoli, tofu, salmon, spinach. Offering a variety of food sources in addition to, or instead of dairy, is a good way to get calcium in your child’s growing bones early on.
3. Recommended daily value for children 1-3 years is 500 mg (about 2 cups of milk) and for children 4-8 years is 800 mg (2-3 cups of milk).
4. In addition to food sources, physical activity is also important. Both exercise and nutrition help bones to increase their strength.

Building a calcium reserve at an early age is almost like building a bank balance of good health for the rest of your child’s life.

What has worked well for you in providing adequate amount of calcium and vitamin D in your child’s diet?

©2009 Littlestomaks.com
Information provided in this post is not meant to be treated as medical advice

Recently, @Lisa_Amarna asked me this question on Twitter:

Any idea why there is sugar or dextrose in my table salt?

Hmm..this would make a perfect trivia question, I thought. So I decided to do some research and post an answer here.

Turns out that dextrose is added to iodized salt to make it stable against oxidation in air. Iodide in the form of potassium iodide provides protection against iodine deficiency known to cause goiter which is a disease of the thyroid gland.

According to the Salt Institute, potassium iodide is added to salt in a very small amount – 0.006% to 0.01%, which is about 6 – 10 mg per 100 g of salt. Dextrose is added at a level of about 0.04% to stabilize the potassium iodide.

Potassium iodide, if not stabilized, goes through a chemical reaction called oxidation when it comes in contact with oxygen from the air. Iodide is converted to iodine, which will cause the salt to turn yellowish or red and develop a bad taste. Dextrose does the trick by converting the iodine back to the colorless iodide form.

If you dig chemistry, and want to do a fun exercise at home with your kids, you can actually test if your salt contains iodide or not. Check this “classroom activity” to test for iodide in table salt:

1. Add 4 tbsp iodized table salt to 250 cc water and stir with a spoon for about a minute. Don’t worry if not all of the salt is dissolved
2. Add 1 tbsp of white vinegar, 1 tbsp of 3% hydrogen peroxide and 1/2 tsp laundry starch solution and stir the mixture
3. Let it stand for a minute or so. If the table salt really contains iodide, the solution should turn into blue because the iodine forms a blue color complex with the starch.

You can do the same activity with other types of salts – pickling salt, kosher salt, sea salt and rock salt.

Go ahead, give it a try and let me know how it goes!

©2009 Littlestomaks.com

Plenty of news about deficiency of vitamin D in children these days and plenty of advice on how to get it from foods like fish and milk or supplements. But did you know that UV light zapped mushrooms are full of vitamin D? UV light from the sun is what makes vitamin D in our own skin. This is a great way to enhance the vitamin D content of mushrooms without any additives. Mushrooms are also a good source of vitamin B, iron, protein and fiber.

This is good news for those who may be allergic to fish or dairy, or simply want to look for more options before getting on the vitamin D supplements bandwagon. The US Department of Agriculture has been actively developing a method to treat common mushrooms (white, portobello etc.) with help from Monterey Mushrooms, a large national-level producers of fresh mushrooms. Although, we have not stumbled upon it in our local store, they now have the  Sun Bella brand UV-treated mushrooms available in major supermarkets nationwide.

There is another competing method of treating mushrooms using high energy flashes of UV light. This patent-pending method has been developed by the Xenon Corporation and used by Dole in treating their portobello mushrooms. I am sure they will soon hit the store shelves all over if not already there.

The reason it works is that mushrooms contain a sterol (a class of chemical compounds, for example cholesterol) called ergosterol, which is converted to vitamin D2 (also known as ergocalciferol) when it is exposed to UV light. It appears that a strong focused exposure to UV light is needed for conversion because it does not happen on its own when mushrooms are cultivated.

The other form of  vitamin D available from food, especially animal sources, is vitamin D3 (also known as cholecalciferol). Vitamin D3 is more effective than vitamin D2 in raising the blood levels measured in a typical test.

I think this is great news, although I am sure these companies will charge a premium for the vitamin D “enhanced” mushrooms. Look for them in your supermarkets and let me know if you come across any other brands.

Photo source: Wikimedia
©2009 Littlestomaks.com