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Do you ever wonder if your family is getting all the necessary nutrients to stay healthy? With busy schedules and picky eaters, it can be a challenge to ensure everyone is getting the right balance of vitamins and minerals.
But don’t worry, I’ve got you covered. In this article, we’ll explore the top 5 nutrients your family may be missing and provide practical tips to incorporate them into your diet. From the mighty mineral magnesium to the blood booster iron, we’ll show you how to easily add these superfoods to meals, snacks, and smoothies. So let’s get started on the path to better nutrition for your whole family.
Our Story with Nutritional Deficiencies
Finding the right balance of nutrients has been an essential step in my family’s health journey. I have naturally rambunctious kids, which is wonderful to me. I love watching them jump and play. But a little over a year ago, I noticed that they were playing less, and wanting to lay around more and play on their tablets. They were irritable, inattentive, acting impulsively and aggressively, and difficult to get to do daily tasks such as brushing teeth and small chores.
This sudden change worried me, and it was a difficult season to get through. I could see changes in myself as well. Anxiety, irritability, feelings of overwhelm, and depressed thoughts crept in because I felt like I was failing my kids.
This sent me on the journey of researching what I could do to take back control of our health. I have always been a nutrition nerd, and this wasn’t the first time we had used nutrition to heal physical symptoms. My oldest has suffered with insomnia since she was a baby. It was learning that she had an iron deficiency, and turning it around, that drastically helped to improve her sleep.
These 5 supplements are the ones that stood out, and with the help of our family doctor, we were able to get our bodies and minds back on track. These are the exact supplements and brands that my family uses. They are high quality and trusted. Best of all, my kids actually take them without struggle. No longer are we struggling with those issues. We all feel better than we have ever in our lives. Our physical and mental health drastically improved with just the implementation of these supplements that I am going to list today for you.
Magnesium: The Mighty Mineral You Need More Of
Another nutrient your family may be missing out on is magnesium. This mighty mineral is essential for proper muscle and nerve function, as well as maintaining healthy bones and a strong immune system. But despite its importance, studies show that up to half of the US population is deficient in magnesium.
So how can you ensure your family is getting enough? Incorporating magnesium-rich foods into your diet is a great start. Options include leafy greens like spinach and kale, nuts and seeds like almonds and pumpkin seeds, and whole grains like brown rice and quinoa. You can also consider taking a magnesium supplement if needed. This is the route that we took because I am working with very selective eaters in my home.
Remember, it’s important to consult with a healthcare professional before starting any new supplement regimen. With a little extra effort, you can easily add this mighty mineral to your family’s diet and improve overall health and wellness.
Next up, let’s dive into the protein powerhouse known as collagen and how it can benefit your family’s health.
Collagen: The Protein Powerhouse
Collagen is a protein found in our bodies in abundance. It is the primary component of connective tissue and forms the basis for healthy skin, bones, joints, and muscles. Collagen is also essential for maintaining gut health, as it makes up the lining of the digestive tract.
Have you heard of the gut-brain connection? There is extensive research into the connection between gut health and mental health disorders like depression and anxiety. There are over 100 million nerve cells in your gut which scientists call the “little brain” for a reason.
Our bodies produce collagen naturally, but as we age, production decreases. This can lead to joint pain, wrinkles, and a decrease in overall physical performance. Fortunately, adding collagen to your diet can help mitigate these effects.
Collagen supplements come in various forms, including powders and capsules. These supplements are typically made from animal bones, skin, or cartilage and contain high amounts of type I and type III collagen, which are the most abundant types found in the body.
Adding collagen to your family’s diet is easy. You can mix a scoop of collagen powder into smoothies (I do this for the kids), coffee (this is how I take it), or even baked goods. It’s tasteless and odorless, making it a versatile addition to any recipe. If you prefer capsules, you can simply take them with a glass of water.
Remember, it’s important to consult with a healthcare professional before starting any new supplement regimen. With a little extra effort, you can easily add this mighty protein to your family’s diet and improve overall health and wellness.
Next up, let’s dive into the benefits of Vitamin D and how it can positively impact your family’s health.
Vitamin D: The Sunshine Vitamin
Here in Alaska, we have become experts on the topic of Vitamin D because of our long, dark Winters. Vitamin D, also known as the “sunshine vitamin,” is a crucial nutrient that many families are lacking in their diets. This vitamin plays a vital role in bone health, as it helps the body absorb calcium and phosphorus. But its benefits don’t stop there – vitamin D is also important for immune function, regulating inflammation, and brain development.
Unfortunately, many people don’t get enough vitamin D from their diet or sunlight exposure alone. This is especially true for those who live in northern climates or spend most of their time indoors. Luckily, there are a few ways to boost your family’s vitamin D intake.
Foods that are naturally high in vitamin D include fatty fish like salmon and tuna, egg yolks, and mushrooms. Fortified foods like milk, cereal, and orange juice also contain added vitamin D. Your family can also take supplements to ensure they are getting enough of this important nutrient.
Remember, it’s important to consult with a healthcare professional before starting any new supplement regimen.
Next up, let’s dive into the benefits of Omega-3’s and how they can positively impact your family’s health.
Omega-3’s: The Essential Fatty Acids
While protein and vitamin C are essential, there’s another nutrient that is just as crucial: Omega-3’s. These essential fatty acids are vital to many bodily functions, including the brain and heart’s health. Omega-3’s have been shown to contribute to cognitive function and reduce the risk of heart disease. They can also improve eye and joint health.
Unfortunately, the average American diet typically doesn’t provide adequate levels of ‘Omega-3’s. My husband and I love wild caught Alaskan Salmon, which is very abundant in Omega 3’s. Our kids on the other hand, are very hesitant to eat fish. This is where supplementation comes in. Fish oil supplements are a popular choice, but there are also vegetarian options, such as flaxseed oil or algae-based supplements. We personally use fish oil. I take mine straight from the bottle, but my children require me to mix it into juice. They call this their “juice vitamin.” We’ve had great success with the Sanniti Fish Oil because they say they can’t taste it when mixed with apple or pineapple juice.
Of course, it’s always important to consult with a healthcare professional before starting any new supplement regimen. With a little extra effort, you can easily add this mighty nutrient to your family’s diet and improve overall health and wellness.
Let’s take a look at another nutrient that’s sometimes overlooked: Iron, the blood booster.
Iron: The Blood Booster
Iron is a crucial nutrient that helps our bodies produce hemoglobin, the protein responsible for carrying oxygen in our blood. Without enough iron, our bodies can’t make enough healthy red blood cells, which can lead to anemia and other health issues. Unfortunately, iron deficiency is one of the most common nutrient deficiencies worldwide, especially among women and children.
The good news is that there are plenty of easy ways to get more iron into your family’s diet. Foods like red meat, poultry, fish, beans, lentils, tofu, and fortified cereals are all excellent sources of iron. Additionally, pairing iron-rich foods with vitamin C-rich foods like citrus fruits, tomatoes, and bell peppers can help your body absorb more iron.
If you’re still struggling to get enough iron through your diet alone, talk to your healthcare provider about whether an iron supplement might be right for you. Surprisingly, iron supplements are much less palatable than fish oil. We have tried multiple brands, both liquid and gummies, to no success. They all have a strong iron flavor. The only brand my kids will take is Lifeable Kids. The flavor is much less potent. Keep in mind that it’s important not to overdo it with iron supplements, as getting too much iron can be harmful.
By making a few simple changes to your family’s diet, you can ensure that everyone is getting enough iron to support healthy blood cells and overall wellness.
With that, we’ve covered the top five nutrients your family might be missing and how to add them to your diet. Start incorporating these essential nutrients into your meals today for a healthier, happier family.
In Conclusion
Incorporating the top 5 nutrients your family may be missing into your diet is essential for overall health and well-being. By including magnesium, collagen, vitamin D, omega-3’s, and iron in your meals, you can provide your loved ones with a powerhouse of nourishment.
Don’t wait until health issues arise to make a change, take action now and start making a difference in your family’s diet. As the saying goes, “You are what you eat.” So, choosse to be strong and healthy by fueling your body with the nutrients it needs to thrive.
If you enjoyed this article from Borealis Mom, then I think you’ll also enjoy these:
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