Types & signs of Vitamin DEficiency in kids

July 31, 2023July 31, 2023 | Srilekha

Is your child experiencing frequent fatigue or lack of energy that seems unusual for their age? Have you noticed any changes in your child’s skin, such as dryness, rashes, or bruising more easily? Does your child complain of muscle weakness or have difficulty performing physical activities they used to do effortlessly? One possible reason could be vitamin deficiencies. Vitamins are essential nutrients that help our bodies grow and stay healthy. In this blog, we will explore common types and signs of vitamin deficiency in kids and learn about foods that can help boost their vitamin intake. Let’s get started!

Understanding Signs of Vitamin Deficiency in Kids

Vitamin deficiencies in children can be caused by a variety of factors, including a diet deficient in essential nutrients, limited access to a variety of nutritious foods, picky eating habits, digestive issues that interfere with nutrient absorption, certain medical conditions, and insufficient sunlight exposure (for vitamin D deficiency). Furthermore, poor socioeconomic conditions and a lack of knowledge about balanced nutrition can contribute to the prevalence of vitamin deficiencies in children, emphasising the importance of encouraging healthy eating habits and providing access to a diverse range of nutrient-rich foods for optimal growth and well-being.

Vitamin A Deficiency: Vitamin A is crucial for good vision, healthy skin, and a strong immune system. Kids who don’t get enough vitamin A may have trouble seeing in the dark and become more prone to infections.
Vitamin C Deficiency: Vitamin C is a powerful antioxidant that protects our bodies from harmful germs. If kids lack vitamin C, they might catch colds and other illnesses more often.
Vitamin D Deficiency: Vitamin D helps our bones grow strong and keeps our immune system ready to fight off infections. Not enough vitamin D can lead to weak bones and a higher risk of getting sick.
Vitamin B Deficiency: Vitamin B is like a team of superheroes that support our energy levels and help us stay happy and focused. Without enough vitamin B, kids might feel tired, moody, and find it hard to concentrate.

Methods for preventing vitamin deficits in children:

1. Provide a range of nutrient-dense foods:

Fruits, vegetables, nutritious grains, lean proteins, and dairy products should all be included in your child’s meals and snacks.

2. Encourage the use of coloured plates:

A colourful variety of fruits and vegetables will provide a wide range of vitamins and minerals.

3. Teach your child the value of good eating:

Describe the advantages of various vitamins and how they help to maintain their bodies robust and healthy.

4. Involve them in dinner preparation:

Allow kids to assist in the selection of nutritious meals and in simple culinary activities.

5. Regular Paediatric Exams:

Visit the paediatrician on a regular basis: Routine examinations can assist in identifying any problems and allowing for prompt interventions.

6. Choose fortified foods:

To increase your child’s nutrient intake, choose foods like fortified milk, cereals, and juices that include extra vitamins.

7. Set a good example:

Children frequently copy their parents’ actions, so model good eating habits for them.

7 health foods for kids daily nutrition:

Protein:

Protein makes up building blocks of organs, muscles, skin and hormones. Our body needs protein to maintain and repair tissues. Meanwhile, children need it for proper growth in their early years too. Fish, poultry, nuts (almond, peanut, cashew, hazelnut), beans, are best choices. A balanced protein rich breakfast is always great for children to start their day. It helps them stay full for longer ideas and hence protein is a must for proper child nutrition. (How to add protein to your diet?)

Good fats:

Health foods for kids must limit fats that are high in saturated fat and avoid trans-fat. Nuts, avocado, seeds (such as pumpkin seeds, melon seeds, sunflower seeds) and few oils are the healthiest sources of unsaturated fat. It is good for eye, bones and mental health of child, helps to boost brain and nervous system development, and strengthen the immune system. Encourage your child to eat all these good fats that support kid’s nutrition.

Also check, Foods and remedies for cough?

Calcium:

It is really important to get strong bones and teeth and we get chance to build them only once – throughout childhood and adolescence. Children who get enough amount of calcium in childhood start their adult lives with the strongest bones possible. Mostly calcium is stored in bones and teeth where it supports their structure and hardness, but the body also needs calcium for muscles to move and for nerves to carry messages between the brain and every body part. Calcium is predominately found in milk and milk based products like cheese. And is also found in smaller quantities in some nuts and seeds. Moreover, few herbs such as shallaki also contains calcium.

Also check, Should kids take whey protein?

Carbohydrates:

Fibre, starches and sugar are very essential food for healthy diet that body turns into glucose to give energy to function. Carbs that take time to digest and have fibre in them are complex carbs which are found in naturally existing fruits, vegetables, almonds, cashews, hazelnut, sunflower seeds, pumpkin seeds, melon seeds and whole grains.

Vitamin and minerals:

Vitamins and minerals help us to grow, to form bones, muscles, for eyesight, for skin and organs and most importantly help us to fight against infections by building immunity. Deficiency of certain vitamins and minerals can lead to severe issues related to health. The best way to ensure that your child is getting enough vitamins and minerals for proper growth and development is to provide them with five food groups (fruit and vegetable, complex carbs, dairy, protein and fat).

Ayurvedic Herbs:

Ayurveda has the potential to not only correct imbalances in our children, but also to set them on an enduring path toward optimal health and well-being. Thus, ayurvedic herbs must be included in the list of health foods for kids. Ayurvedic herbs such as ashwagandha, mulethi, brahmi, shallaki and turmeric are great for kids development. Overall, these herbs support immunity, bone strength, brain development and overall growth.

Antioxidants:

Antioxidants are compounds produced in your body or naturally found in some foods that scavenge or neutralize the effects of cell damage by potentially harmful molecules known as free radicals. Fortunately eating a diet rich in antioxidants or antioxidant rich foods help to fight oxidative stress and reduce the risk of many chronic diseases. Turmeric, Vitamin E, cocoa, Vitamin A, Vitamin C, Selenium, Beta carotene, Lycopene, Lutein, Zeaxanthin, Manganese, Polyphenols show great antioxidant properties.

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Signs & symptoms of ADHD in adults

hyperactivity attention deficit disorder

July 30, 2023July 30, 2023 | Srilekha

Do you ever find it hard to focus on tasks, stay organised, or remember important things? Do you often feel restless or have trouble sitting still? If you experience these challenges as an adult, you might be dealing with ADHD (Attention-Deficit/Hyperactivity Disorder). Don’t worry; you’re not alone! Many adults face similar difficulties. Let’s explore some signs and symptoms of ADHD in adults to help you understand it better!

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What is Attention deficit Hyperactivity syndrome?

ADHD is a disorder that disrupts the brain’s ability to manage attention and impulsivity. While it is often connected with children, some people can suffer from it into maturity. If you suspect you have ADHD, here are some warning signs:
1. Difficulty Concentrating: Adults with ADHD may struggle to focus on tasks, especially if they are important. You may find your thoughts wandering or being easily distracted by what is going on around you.
2. Poor Time Management and Organization: If you have ADHD, it can be difficult to keep track of time and stay organised. You can miss deadlines or have difficulty keeping your personal area tidy.
3. Forgetfulness: Adults with ADHD may forget important dates, appointments, or mundane details such as where they placed their keys or phone.
4. Impatience and restlessness: Feeling restless, constantly on the go, or having difficulty sitting still are common symptoms of ADHD in adults.
5. Impulsive Behaviour: ADHD can cause you to act without thinking or make quick decisions. This impulsiveness may cause problems in social or professional contexts.
6. Difficulty Starting and Finishing Tasks: Adults with ADHD may struggle to initiate tasks and frequently struggle to complete them.
7. Emotional Sensitivity: Adults with ADHD can experience intense emotions. You may experience feelings of overwhelm or overreaction to stimuli.

Seeking ADHD Treatment:

Don’t be concerned if you identify these indications and symptoms in yourself! There are effective techniques to control ADHD. Here are some things you can do:
1. Seek Professional Help: Speak with a healthcare practitioner or a mental health specialist who can assess your symptoms and provide appropriate advice.
2. Medication and treatment: In some circumstances, medication or treatment can help effectively manage ADHD symptoms. Behavioural therapy can give you coping methods for dealing with difficulties.
3. Create Support Systems: Seek help from family, friends, or support groups who understand your difficulties and may provide encouragement.
4. Lifestyle Changes: Adopting a healthy lifestyle that includes regular exercise, adequate sleep, and a well-balanced diet will help to alleviate ADHD symptoms.
5. Make Use of Tools and Reminders:
To help you stay organised and manage your time better, try using tools such as calendars, phone reminders, and apps.

Foods that can help

1. NUTS

All the nuts like almonds, walnuts, cashew, peanuts and hazelnuts are rich in vitamin E and vitamin B6. They help to improve the motor functions of individuals who stammer. They are also antioxidants which protect against cell damage. Walnuts are rich in omega 3 fatty acids and are a valuable substance for brain function, memory and thinking abilities. This fatty acid also encourages cognitive functions.

2. SEEDS

Apart from nuts, seeds like flax, chia, melon, sesame and pumpkins also contain powerful antioxidants like vitamin E that protect the brain from free radical damage. Sunflower seeds impact overall mood and mental processing powers and therefore it is considered a brain boosting snack. Pumpkin seeds are high in magnesium, copper, and much higher in zinc than other seeds, which help in increasing concentration and memory.

3. OMEGA 3 FATTY ACIDS

Multiple studies have shown the link between low omega 3 fatty acids and poor development, speech issues , poor focus and concentration. These healthy fats are crucial for brain development and help to manage speech disorders like stammering.

4. ASHWAGANDHA

Ashwagandha is an adaptogen. There is evidence that it lowers tension and anxiety. It also raises acetylcholine levels, which help with intelligence, mental clarity, and improved memory. Aside from enhancing nerve cell communication, ashwagandha also encourages the body’s natural ability to repair any injury to the neurological system.

5. BRAHMI

It is said that brahmi, a superfood for the brain, sharpens the mind by defending brain cells and boosting the chemicals involved in memory and learning. It has been demonstrated to increase spatial learning and memory. Brahmi powder mixed with ghee or honey was hence frequently offered to people in earlier times. They would be able to speak more freely and remain calm thanks to this.

6. SHANKHAPUSHPI

A traditional treatment for improving brain function is Shankhapushpi. The potent antioxidants and flavonoids it contains enhance a person’s memory, attention, concentration, tranquillity, and alertness. People who take Shankhpushpi have better memory, reasoning, problem-solving, and other cognitive talents because it is a brain tonic and stimulant.

7. COCOA POWDER

Pure cocoa powder (unsweetened) includes substances that benefit the brain since it is rich in antioxidant molecules, the primary one of which is epicatechin, which helps to enhance cognitive functioning.

8. DATES

Magnesium, which is a mineral necessary for the regulation of neurotransmitters and the efficient functioning of the nervous system, is abundant in dates. Adequate magnesium levels have been linked to diminished anxiety symptoms. Additionally, dates contain natural sugars that can raise energy quickly, stabilize mood, and lessen feelings of weariness or anxiety.

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Developmental delay in kids: Foods that help

July 27, 2023July 27, 2023 | Srilekha

Do you notice that your child is taking longer to attain crucial milestones than other children his or her age? Have you seen any issues with your child’s ability to speak, socialise, or complete specific tasks? Developmental delay in children is not uncommon, and it might be concerning for parents. But don’t worry; in this blog, we’ll look at developmental delay diagnosis and ways to help your child’s development and introduce you to some foods that can help them grow.

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Why Do Children Have Developmental Delays?

Developmental delay occurs when a kid takes longer than expected to reach physical, cognitive, social, or emotional milestones. Each child is unique, and while some may catch up on their own, others may require further assistance. Developmental delays can be caused by a variety of factors, including genetic factors, premature birth, or medical disorders. Children with developmental delays may have difficulty with tasks such as walking, talking, and social relationships.

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Techniques for Addressing Developmental Delay:

1. Early Intervention:

Early detection of developmental impairments can make a significant difference. If you have any concerns, consult with a healthcare practitioner or an early intervention program.

2. Individualised Learning:

Individualised learning plans tailored to the unique requirements of children with developmental delays may be beneficial. This method allows them to progress at their own pace.

3. Sensory Activities:

Getting children involved in sensory activities can help to stimulate their senses and boost overall development. Activities such as finger painting, sand play, and exploring different textures might be beneficial.

4. Communication and sociability:

Spend quality time with your youngster to encourage communication and sociability. Simple activities and interactions can help them improve their skills significantly.

5. Positive Reinforcement:

Celebrate every small achievement and use positive reinforcement to encourage your child’s progress. Praise and encouragement can boost their confidence.

6. Play and Play Therapy:

It is a crucial aspect of child development. Play therapy, guided by professionals, can help children work through challenges and express themselves freely.

Foods to Support Development:

1. NUTS

All the nuts like almonds, walnuts, cashew, peanuts and hazelnuts are rich in vitamin E and vitamin B6. They help to improve the fine motor skills and writing in kids. They are also antioxidants which protect against cell damage. Walnuts are rich in omega 3 fatty acids and are a valuable substance for brain function, memory and thinking abilities. This fatty acid also encourages cognitive functions.

Also check, Best nuts and seeds for protein.

2. SEEDS

Seeds like flax, chia, melon, sesame and pumpkins also contain powerful antioxidants like vitamin E that protect the brain from free radical damage. Sunflower seeds impact overall mood and mental processing powers and therefore it is considered a brain boosting snack. Pumpkin seeds are high in magnesium, copper, and also higher in zinc than other seeds. They also help in increasing concentration and memory. Healthy brain can effectively help in improving fine motor skills as well as learning abilities of kids.A

lso check, Health benefits of pumpkin seeds.

3. ASHWAGANDHA

Ashwagandha is an adaptogen. It can help in reducing anxiety and stress. Moreover, it increases acetylcholine levels which support better memory, mental focus and intelligence. Ashwagandha also improves communication between nerve cells and stimulates the body’s capacity to heal any nervous system damage. For general nourishment and renewal, ashwagandha is typically eaten with ghee and honey (in equal parts), which serve as anupans (a medium for delivering herbs deeper into the tissues).

Also check, Health benefits of Ashwagandha.

4. BRAHMI

Brahmi is a superfood for the brain. It helps in sharpening the brain by protecting cells and also increases the chemicals associated with learning, memory and fine motor skills. It has shown to improve spatial learning and retaining power in kids. Kids in the older times, were often given Brahmi powder with ghee/honey. This would increase their focus and attention while keeping them calm and distressed. The most notable advantage of brahmi is that it enhances cognitive abilities and also stimulates the mind to increase focus and memory. Bacopa, taken twice daily at a dose of 300 mg, was found to improve test results related to cognitive function after six weeks of regular treatment.

Also check, Benefits of brahmi for brain development

5. SHANKHAPUSHPI

Shankhapushpi is a traditional remedy for increasing the functioning of the brain. The powerful antioxidants and also the flavonoids present in it improve the memory capacity, focus, concentration, calmness and alertness of an individual. Because it is a brain tonic and stimulator, people taking shankhapushpi have improved memory, reasoning, problem-solving, and other cognitive abilities.

Also check, Herbs that help to get rid of brain fog.

6. COCOA POWDER

Pure cocoa powder (unsweetened) contains brain boosting components as it is packed with a large number of antioxidants molecules, the main is epicatechin helpful to improve cognition and speech impairment in studies. Hence cocoa powder is also an important brain development food for children. This may significantly help out in easily building up the fine motor skills.

Also check, More benefits of cocoa powder

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Daily practices for maintaining Healthy Gut functioning

July 27, 2023July 27, 2023 | Srilekha

Do you frequently feel bloated or gas after meals? Have you experienced any changes in your appetite or food cravings? Have you been feeling more tired or depleted of energy than usual?Do you want to know how to maintain your stomach health? A healthy gut is critical for general well-being, and everyday routines can help to keep it that way. In this article, we will look at several simple gut health tips, practices and foods that can help you create a healthy gut.

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What is the significance of a healthy gut?

The digestive system, often known as the gut, is where food is broken down, nutrients are absorbed, and waste is expelled. A healthy gut promotes a robust immune system, proper digestion, and even influences your emotions and mental health. Taking care of your stomach may enhance your overall health and make you feel better.Gut health problems can be caused by a variety of circumstances. A poor diet heavy in processed foods and low in fibre, chronic stress, antibiotic usage, lack of exercise, and dehydration can all upset the balance of gut flora and cause digestive disorders.

Techniques for maintaining a healthy gut:

Eat a Balanced Diet:

A balanced diet means eating a variety of nutritious foods. Include plenty of fruits, vegetables, whole grains, and lean proteins in your meals. These foods provide essential nutrients that support a healthy gut.

Chew Your Food Slowly:

Chewing your food thoroughly is a simple but effective practice. It helps in breaking down food into smaller pieces, making it easier for your gut to digest. Slow and mindful eating also aids in better digestion and prevents overeating.

Stay Hydrated:

Drinking enough water is vital for good digestion. It helps move food smoothly through your digestive system and prevents constipation. Aim to drink at least 8 cups of water each day.

Get Regular Exercise:

Regular physical activity is not only beneficial for your body but also for your gut. Exercise helps stimulate bowel movements and promotes a healthy gut environment.

Manage Stress:

Stress can negatively impact your gut health. Practice stress-reducing activities like deep breathing, meditation, or spending time in nature. Managing stress can improve your gut function and overall well-being.

Get Enough Sleep:

Sleep is essential for your body, particularly your stomach, to heal and replenish. Aim for 7-9 hours of excellent sleep every night to promote intestinal health.

Foods that can help

1.PARTIALLY HYDROLYZED GUAR GUM:

Guar gum is a fibre made from guar bean or Indian cluster bean. It is used as a laxative that normalises the moisture content of the stool, absorbing excess liquid in diarrhoea, and softening the stool in constipation. Undoubtedly, it is one of the best gut-healthy foods. While partially hydrolyzed guar gum is derived from guar gum by the process of enzymatic hydrolysis. PHGG is a water soluble dietary fibre used to regulate gut function. According to the study conducted by NIH, intake of PHGG improves human stool form by regulating intestinal microbiota. It has also been useful in treating Irritable bowel syndrome (IBS) symptoms in both adults and kids.

Benefits of Guar gum:

Treating diarrhoea/ constipation and IBS symptoms
Lowering cholesterol
Manages high blood pressure
Control diabetes
Weight loss
Enhance Mineral absorption

2. FRUCTOOLIGOSACCHARIDES (FOS):

Fructooligosaccharides (FOS) are composed of short fructose chains. They are a type of carbohydrate called oligosaccharides. FOS occurs naturally in many plants. They are prebiotic fibres that support the growth of healthy bacteria in the digestive tract. FOS is also a good source of soluble, dietary fiber. It can reduce, or eliminate constipation.

Also check, Prebiotic foods

3. CITRIC ACID:

Citric acid is the weak organic acid present in the greatest amount in citrus fruits. We all have seen citric acid appear on the label of many products but don’t know exactly what citric acid is for our health. However the primary reason for including this in any packaged foods is for its tangy flavor. But citric acid has many health benefits also:Citric acid helps to convert food into energy.It enhances calcium, phosphorus and Magnesium absorption through the gut.This also prevents calcium crystals or kidney stones from forming.

4. ORANGE EXTRACT:

Oranges are the food to boost immunity. They are not only nutritious and rich in Vitamin-C but also loved by kids. Just one orange can meet 100% vitamin C requirements for the kid’s daily nutrition. The pith (white after between peel and fruit) of orange has 30% fiber of the fruit and this particular fiber (called pectin) is good for the kid’s gut which builds immunity and supports digestion.

Also check, Summer drinks for kids that are nutritious

5. STEVIA:

tevia is a kind of herb and one of the Alternatives of sugar made up of the leaves of a stevia plant. It’s extremely sweet and safe in its natural form. It has no carbohydrates, calories or any artificial ingredients and a very low glycemic index, so does not spike your blood sugar level. Stevia in powder or liquid form is easily available.

Also check, Healthy alternatives of sugar

6. PAPAYA:

The papaya fruit contains two enzymes, papain and chymopapain. They can help with digestion, reduce inflammation and also improve gut health. Zeaxanthin, an antioxidant found in papaya, filters out harmful blue light rays. Papaya is also high in fiber and water content, both of which help to prevent constipation and promote regularity and a healthy digestive tract. Also, it a good source of folate, vitamin A, magnesium, copper, B vitamins, alpha and beta-carotene, lutein and zeaxanthin, vitamin E, calcium, potassium, vitamin K, and lycopene, and pantothenic acid.

Also check, Health benefits of fruits

7. LEMON:

Lemons are rich in Vitamin C and have a potential to reduce gut inflammation and boost the immune system. Lemons are high in a fiber called pectin, which is a prebiotic that assists good gut health by feeding healthy gut bacteria.

Also check, Immune boosting foods