As the saying goes, ‘There is no business in the heat’, summer is a season that is easy to get tired of. High temperature and humidity, in addition to the sudden temperature difference between indoors and outdoors due to the air conditioner, and the risk of various infections. Now is the time to take care of your health. Children with an immature immune system should be especially careful. What are the nutritional measures for growing children to stay healthy this summer?
3 nutrients that growing children need to take in summer
‘Omega 3’ effective for brain development and blood circulation improvement
Omega 3 is one of the essential nutrients for growing children. EPA and DHA contained in omega 3 play an important role in the composition of brain cells. In particular, DHA, a component of double brain cells and optic nerve, activates brain cells of growing children, improves brain function, and helps develop optic nerve. In 2010, the Journal of the American Medical Association (JAMA) published the results of a study stating that ‘Newborns who consume large amounts of omega-3 through breast milk show higher IQ than the average index even into adulthood’. did.
EPA, another component of omega 3, helps improve blood circulation. It may seem a bit awkward to have children and blood circulation, but it is not. Children who are accustomed to high-calorie, high-fat diets such as fast food also need EPA, which helps improve blood circulation and boost immunity.
Omega 3 is abundantly found in fish such as tuna, salmon, mackerel, and nuts such as almonds and walnuts. Nutrition consultant Yoon Seong-won, a nutritionist at Hidak, explained, “Omega 3 has a drawback in that it has a low absorption rate when taken as food. . Recently, omega 3 products with the name ‘Kids’ are also available on the market, and the feature is that they are easier to take.
Helper for eye health, ‘beta-carotene’
Many parents are concerned about their children, who are exposed to more media screens such as smartphones, computers, and TVs. If you look closely at the display screen, your eyesight deteriorates rapidly, and if you look at it with concentration, you may not blink well, which may cause dry eyes and fatigue.
Beta-carotene can help restore eye health in children who are overexposed to the media. Beta-carotene is a precursor of vitamin A. When it enters our body, it is converted to vitamin A, which protects the retina and eyesight, relieves dry eye syndrome, and boosts immunity.
Beta-carotene is abundant in plant foods such as green and yellow vegetables such as carrots, pumpkin, and paprika, and seaweed such as seaweed and seaweed. However, the disadvantage is that the absorption rate in the body is lower than that of vitamin A in animal foods. The absorption rate can be increased by frying it in oil or eating it with olive oil.
‘Vitamin D’ helps boost immunity and promote bone health
Vitamin D is one of the fat-soluble vitamins that regulate the functions of major body systems, and is directly related to the growth and health of children. First of all, the reason vitamin D is closely related to bone health is because it plays an important role in bone formation along with calcium and magnesium. On the other hand, vitamin D deficiency inhibits bone mineralization, which can impede growth and development.
Vitamin D also helps to manage the immune system, which is prone to decline in summer. It strengthens the immune function including T cells and macrophages, which are adaptive immune cells, and functions to protect our body from external harmful substances including viruses.
For vitamin D, about 80% of the recommended daily amount can be supplemented by exposing your arms and legs to the sun for more than 20 minutes. However, for children with sensitive skin, exposure to strong UV rays in summer can be detrimental to their skin health, and outdoor activities can be difficult due to the monsoon season and heat. In this case, it can be supplemented with food intake. Egg yolks, shiitake mushrooms, and milk are rich in vitamin D.
Omega 3, beta-carotene, and vitamin D are recommended to be consumed through food, but if your child does not eat well due to the heat or is a picky eater, supplementing it through nutritional supplements is also a good idea. Recently, many types of chewables and jelly (gummies) have been introduced, which are preferred by children, making it easier to take nutritional supplements. However, it is better to give a sweet-tasting nutritional supplement after a meal as a snack because it can make it difficult to eat well if you take it before a meal.
Help = Hydak Nutrition Counseling Seongwon Yoon (nutritionist)