calcium (Ca)
1, calcium deficiency symptoms
1. Often manifested as hyperhidrosis, it has nothing to do with temperature, especially when the head sweats after falling asleep, which makes the child's head constantly rub the pillow, and a circle of baldness can be seen behind the skull for a long time.
2. Mental irritability, not interested in the surrounding environment, and sometimes parents find that their children are not as lively as before.
Night terrors often wake up suddenly at night and cry.
4. mental irritability, not interested in the surrounding environment.
5. 1 year-old children have late teething, some children still have no teething at 1 year-old and a half, and the front chimney door is delayed, and it is often kept closed after 1 year-old and a half.
6. The forehead bulges to form a square skull.
7. There are often beaded ribs. This is due to the lack of vitamin D and costal cartilage hyperplasia. The cartilage hyperplasia of each rib is like beading, which often oppresses the lungs, making children poorly ventilated and prone to bronchitis and pneumonia.
When children suffer from severe calcium deficiency, muscles and tendons relax. If the abdominal wall muscles and intestinal wall muscles relax, it can cause gas accumulation in the intestinal cavity and form frog-like abdominal expansion. If the tendons in the spine are slack, hunchback may occur.
/kloc-After 0/year old, children learn to walk. If they lack calcium, they can soften their bones. When standing, their lower limbs bend because of their weight. Some have "X" legs, and some have "O" legs, which are easy to fracture.
2. Causes of calcium deficiency
Babies grow very fast, and the demand for calcium is relatively high, but the daily calcium intake of Chinese residents often fails to meet the recommended intake standard. Therefore, it is now advocated that infants should be supplemented with the recommended amount of 1/3 from 2 weeks after birth, at least until they are 2 years old, otherwise they will be prone to calcium deficiency.
Although the traditional dietary structure of China people has many advantages, it lacks foods with high calcium content. Many people don't know what is the correct and effective way to supplement calcium. Some people will say that calcium tablets contain enough calcium, and the calcium supplement effect is definitely the best. Not exactly.
Calcium in calcium tablets is mostly inorganic calcium (calcium carbonate) or organic calcium (calcium gluconate), and the absorption rate of these synthetic calcium preparations is not as ideal as milk calcium. The absorption rate of milk calcium can be as high as 40%, while the absorption rate of some organic calcium is only about 20%. Although the absorption rate of inorganic calcium is almost the same as that of milk calcium, it is more irritating to the stomach. Therefore, it is the best choice to supplement calcium through foods with high calcium content, such as formula milk powder rich in milk calcium.
Vitamin D is the carrier of calcium absorption by bone marrow, which can double calcium absorption. Thirdly, the absorption of calcium needs the help of vitamin D3, otherwise calcium will only come and go in a hurry in the body. Vitamin D3 is beneficial to the deposition of calcium on bones and reduces the loss. Therefore, milk or milk powder fortified with vitamin D3 will have a better calcium supplement effect.
3, calcium supplement method
Dietary calcium reference intake of residents in China;
Age daily reference intake (mg)
0-6 months 300
1 year -4 years old 400
4-7 years old 600
7 years old-1 1 800 years old
1 1 year-old-18 years old 1000
Second trimester 1000
Late pregnancy 1200
Nanny 1200
1. Eat more foods with high calcium content.
Such as: milk, yogurt, cheese, loach, mussel, snail, shrimp, shrimp skin, kelp, fried fish, oyster, peanut, sesame paste, tofu, pine nuts, Chinese cabbage, cauliflower, cabbage, rape and so on.
Step 2 do more exercise
Exercise can make muscles pull each other, strongly stimulate bones, strengthen blood circulation and metabolism, reduce calcium loss, delay bone aging, and help the human body absorb calcium in the diet.
Get more sunshine.
Ultraviolet rays can promote the synthesis of VD in vivo, which is beneficial to the absorption of calcium. But ultraviolet rays can't penetrate the glass, so you can't sunbathe through the glass.
eat a hearty breakfast
5. Blanch vegetables with more oxalic acid, destroy oxalic acid (oxalic acid will affect the absorption of calcium) and cook. Such as: cabbage, cauliflower, spinach, amaranth, spinach, mustard, cabbage, bamboo shoots.
6. Separate supplement: calcium supplement and other minerals supplement separately.
7. eat calcium tablets containing vitamin d to supplement.
8. Eating before going to bed or between lunch and dinner is easier to be absorbed.
iron
1, iron deficiency symptoms
Iron deficiency in children can cause iron deficiency anemia, especially in children under 3 years old. After 3 or 4 months, the fetal iron storage was used up, and the iron content in breast milk decreased.
The child's face turns pale (especially lips, eyelids and nails), loss of appetite, irritability, shortness of breath after exercise, rapid pulse, hepatosplenomegaly, pica, and apnea (anti-breathing) when the baby cries; Young children and school-age children may have hyperactivity, inattention, poor understanding and small movements in class. It will also lead to decreased immune function and susceptibility to infectious diseases.
Hemoglobin 9-11g/100 ml is mild, 6-9g is moderate and less than 6g is severe. Small red blood cells are small cell anemia.
2, iron supplement method
1. Eat more foods rich in iron.
There are two forms of iron in food: non-heme iron and heme iron. Non-heme iron mainly exists in plant foods. Due to the interference of other food ingredients, the absorption rate of iron in rice flour is extremely low, and the absorption rate of iron in rice flour is only 1%-3%. Heme mainly exists in animal food, and it is not interfered by other food components, so its absorption rate is high. For example, the absorption rate of iron in the liver reaches 10%-20%, which can make everyone supplement iron and blood more fully.
2. Eat more foods that promote iron absorption.
Vitamin c can promote the absorption of iron. Vitamin C is a strong reducing agent, which can convert iron in food into absorbable bivalent iron. Fruits and vegetables such as kiwifruit, citrus, oranges and tomatoes are rich in vitamin C. Drinking tea before and after meals will inhibit the absorption of iron.
Eat fortified food
In milk powder, rice flour and soybean milk, many of them are specially added with iron, and the food label of "iron" fortified food is specially marked, so you can choose the appropriate purchase.
At present, there are two kinds of fortified foods on the market. One is fortified according to the national standard of baby food, with iron content of 6-100 mg per 100 g; The other is a special iron fortified food, with iron content as high as 40 mg per 100 g, which is not suitable for infants. It is recommended to supplement iron and vitamins.
"Iron for iron" is a misinformation. In China's traditional cooking, the most commonly used cooking utensils are iron pots and shovels. It is reported that cooking in an iron pot can increase iron intake. In this regard, in the field of nutrition, the standard saying is that cooking food in an iron pan may increase the iron content in the diet, which is only possible, not necessarily.
Some citizens believe that eating foods with high iron content together with milk is more conducive to the absorption of iron. Please note that this view is also wrong, because the iron contained in various foods must be converted into "ferrous iron" in the human digestive tract before it can be absorbed by the gastrointestinal tract. Phosphorus and calcium in milk are easy to react with other substances in the process of transformation, resulting in insoluble iron-containing compounds, which is not conducive to human absorption. Therefore, it is more appropriate to eat iron supplements 2 hours after drinking milk.
3. Don't supplement iron excessively.
Excessive iron poisoning may directly corrode gastrointestinal mucosa, leading to vomiting, diarrhea, melena, abdominal pain and gastroenteritis.
zinc (Zn)
1, zinc deficiency symptoms
1. Loss of appetite: picky eaters, anorexia, refusing to eat, generally eating less, children are not hungry and do not take the initiative to eat.
2. Eat something strange at random. For example: biting nails, clothes, eating toys, hard objects, eating hair, scraps of paper, uncooked rice, wall dust, dirt, sand and so on.
3. Slow growth and development, 3-6 cm lower in height and 2-3 kg lighter in weight than the same age group.
4. Low immunity, frequent colds and fever, repeated respiratory infections such as tonsillitis, bronchitis, pneumonia, hyperhidrosis, night sweats, etc.
5. There are white spots on the nails, long barbs on the fingers, and a map tongue (irregular red and white graphics on the tongue surface).
6. hyperactivity, slow reaction, inattention and poor learning ability.
7. Vision problems: Poor vision can easily lead to difficulty in night vision, myopia, hyperopia and astigmatism.
8. Skin damage: when trauma occurs, the wound is not easy to heal; Susceptible to dermatitis and intractable eczema.
High-risk infants prone to zinc deficiency
1. Children with insufficient zinc intake during pregnancy. The demand for zinc in pregnancy is about 100 mg, of which about 50% is absorbed by the fetus, and the demand for zinc in the fetus reaches its peak in the third trimester. If the expectant mother lacks zinc-containing food in three meals a day, it will inevitably affect the utilization of zinc by the fetus, so that the zinc stored in the body is absorbed prematurely, and the child is prone to zinc deficiency symptoms after birth.
2. Premature children. Premature delivery will make children lose the golden time to store zinc in their mother's body, resulting in congenital zinc deficiency.
3. Children who are not breastfed. Breast milk is extremely rich in zinc, which can reach 6 ~ 7 times the blood zinc concentration of normal people. This value is much higher than milk with extremely high nutritional value. More importantly, its absorption rate is as high as 42%, which is beyond the reach of any non-breast milk food. Therefore, if your child is not breast-fed, you should pay more attention to zinc deficiency!
4. Children with partial eclipse and hyperactivity. Love is a child's nature, especially in hot summer. Because of love, the amount of zinc lost with sweat can reach 2-3 mg every day. If your child is picky about food, it is inevitable to be recruited.
5. Sick children. Sick children often have poor appetite and eat less animal protein, which leads to insufficient zinc content in food; Some children who rely on simple intravenous infusion for a long time due to illness are also prone to insufficient zinc intake.
6. There are also some individual children, such as children with poor digestion and absorption function, children who are prone to diarrhea, and are also prone to zinc deficiency.
2. Reasons for zinc deficiency
Symptoms of zinc deficiency are common in the growth and development of infants. The main reasons for zinc deficiency are unreasonable dietary structure and unbalanced nutrition, which leads to insufficient zinc intake. Physiologically, zinc mainly promotes growth and development. If the baby is short of zinc, it will make the baby's physiological function disorder.
According to the latest survey by Institute of Nutrition and Food Hygiene, Chinese Academy of Preventive Medicine, the zinc deficiency rate of children in China is as high as 60%, and the daily zinc intake of these 60% children is less than half of the amount recommended by WHO, which means that there is 1 child zinc deficiency in every two children!
3, zinc supplement method
1. Eat more foods containing zinc: lean beef, pork, mutton, chicken heart, fish, oysters, egg yolk, skim milk powder, wheat germ, sesame seeds, walnuts, oyster beans, peanuts, millet and radish.
2. Eat some zinc supplements.
Comparison of common zinc supplements;
The first generation of inorganic zinc-the representative product "zinc sulfate": the side effect is obvious, and it has been basically eliminated in the market.
The second generation of organic zinc products "zinc gluconate" and "zinc glycyrrhizinate" are not suitable for children with intestinal dysfunction because of their average absorption rate and slightly less side effects.
The third generation of biological zinc, representing the product "protein zinc", has a high absorption rate. The zinc content in protein zinc is very low, and the combination of protein and zinc is relatively firm, so zinc ions will not precipitate in the stomach and will not cause gastrointestinal irritation.
selenium
1, selenium deficiency symptoms
It mainly invades the heart, leading to arrhythmia, tachycardia or bradycardia and enlargement of the heart, which eventually leads to heart failure and cardiogenic shock. The main pathological changes of Kaschin-Beck disease are degeneration and necrosis of osteochondral cells and muscle atrophy, which affect the growth and development of bones. In areas with low selenium content in soil, a kind of patient called "muscle syndrome" was also found, which was characterized by muscle pain and walking fatigue.
2. Selenium supplement method
Selenium deficiency can be supplemented by food supplement and medicine supplement. According to the test results of trace elements in the body, human body should follow the principle of "no matter how much selenium is lacking, no matter how much selenium is lacking, food supplement is the main one, supplemented by medicine".
Foods that contain more selenium in daily life include seafood, meat (especially the kidneys of animals), rice and cereals. Eggs contain more selenium than meat. For example, per 100g of food, pork contains 10.6 micrograms, eggs contain 23.3 micrograms, duck eggs contain 30.7 micrograms, goose eggs contain 33.6 micrograms, ginseng contains 15 micrograms, and peanuts contain 13.7 micrograms. Besides beer yeast, wheat germ, garlic, asparagus, mushrooms and sesame seeds, foods rich in selenium also include many seafood, such as prawns, tuna and sardines.
There are many ways to supplement selenium. Animal organs, seafood, fish, eggs and meat are all good sources of selenium. Eating more of these foods can supplement selenium safely and effectively. However, some people lack absorption function and need to take health food with high activity and easy absorption to supplement it. There are many kinds of selenium-containing health products and foods on the market, namely selenium nutritional supplements. Whether eating these selenium-containing products can correct selenium deficiency depends mainly on their selenium content. It has been observed that adults in China have health care function by supplementing selenium more than 25 micrograms a day. Adults with selenium deficiency can correct selenium deficiency by supplementing more than 50 micrograms of selenium every day for 2-3 months.
It is worth noting that many health products not only contain selenium, but also contain other ingredients, such as minerals and vitamins. Therefore, when taking it, you must be clear about its content, combined with your own diet and drugs used to avoid overdose or conflict with drugs.
vitamin
1, vitamin deficiency symptoms
Vitamin A: night blindness, keratoxerosis, dry skin, desquamation.
Vitamin B 1: neuritis, beriberi, anorexia, dyspepsia, growth retardation.
Vitamin B2: oral ulcer, dermatitis, angular stomatitis, glossitis, cleft lip, keratitis, etc.
Vitamin B 12: Megaloblastic Anemia
Vitamin c: scurvy, decreased resistance
Vitamin d: rickets in children and osteoporosis in adults.
Vitamin E: infertility, abortion, muscular atrophy, etc.
2, vitamin supplement method
1. food supplement
Vitamin A: It exists in animal liver, eggs, dairy products, carrots, pumpkins, bananas, oranges and some green leafy vegetables.
Vitamin B 1: In sunflower seeds, peanuts, soybeans, pork, cereals and wild edible fungus Tricholoma matsutake.
Vitamin B2: In meat, grains, vegetables and nuts.
Vitamin B 12: In pigs, beef and mutton, fish, poultry, shellfish and eggs.
Vitamin C: lemon, orange, apple, jujube, strawberry, pepper, potato and spinach.
Vitamin D: In cod liver oil, eggs, margarine, milk and tuna.
Vitamin e: grain germ, vegetable oil and green leaves.
Vitamin K: In green leafy vegetables.
If you take vitamins on an empty stomach, they will be excreted from the feces before being absorbed by the human body. Fat-soluble vitamins, such as vitamin A, can only be absorbed by the gastrointestinal mucosa if they are dissolved in fat, and can only be fully absorbed by the human body if they are taken after meals.
In fact, these nutrients are not only needed by children, but also closely related to the health of adults, especially middle-aged and elderly friends. Many times, parents should not pay attention to their children's nutrition and health, and their own health needs are also very worthy of attention and maintenance.