There is no question that the best source from which to get your vitamins and minerals is by eating plenty of fresh fruit and vegetables, dairy, grains, protein and Omega 3 rich fish. The fact is many families these days are busy and always on-the-go and quite often the side of vegetables is not served at the drive-thru and the only fruit you may get into your kids is a glass of orange juice.
Whether or not to take a multi vitamin, or any vitamin, depends on a number of factors. If you eat a well balanced diet that includes fruits, vegetables, fatty fish, dairy, eggs, grains and meat and alternatives, then it is likely you don’t need to supplement with vitamins. BUT if your kids are lactose intolerant, suffer from food allergies or just plain picky eaters OR if your family is eating on-the-go more nights than you are sitting at the kitchen table, then there may be health benefits to taking vitamins.
Key Vitamins and Nutrients Your Family Needs to Maintain Health
This list shows the key nutrients that should be a part of your family’s diet to maintain optimal health. If you know you are not getting these vitamins on a regular basis, then looking for a multivitamin that includes this alphabet on its ingredient list may be a good option for your family.
Vitamin A for eyes, skin and immune system found in mango, sweet potatoes, carrots, spinach, and grapefruit.
Vitamin B for energy and creating red blood cells found in peas, spinach, sweet potatoes, avocado, bananas, and mango.
Vitamin C for growth and tissue repair and stronger immune system from oranges, red peppers, broccoli, grapefruit, and strawberries.
Vitamin D for strong bones, teeth as well as nerves, muscle and immune systems found in eggs, dairy, chicken, beef, and fortified juice and cereals.
Vitamin E is an antioxidant important to boost your immune system and fight viruses and is found in spinach, blackberries, kiwi, and raspberries.
Omega 3 Fatty Acids protect against heart disease, reduces symptoms of hypertension, depression, attention deficit disorder (ADHD), dementia, joint pain and boosts immune system. Found in fatty fish such as mackerel, sardines, salmon, and in some fortified eggs and juice.
Fibre in addition to preventing constipation it helps lower blood cholesterol, controls blood sugar levels and may also help prevent and treat a variety of diseases and conditions, including heart disease, cancer, diabetes and obesity. Good amounts of fibre is found in peas, apples, pears, grains, barely, and beans.
When considering what your family needs, look at what is missing from their regular diet. For example, if you have healthy fruit and vegetable eaters but they don’t like fish, then perhaps just an Omega 3 supplement is what is right for your family. Your fruit and vegetable haters may need a multivitamin to make sure they get enough vitamin A, B and C, and your meat and potatoes fans may need a fibre supplement to balance their systems.
Talk to your family doctor to determine if you or your kids need to take a multi vitamin. Ask your doctor to review your typical weekly meal plan to determine what nutrients may be lacking and then look to increase those foods in your diet, or consider a supplement. Remember, it’s the nutrients we need and not artificial colouring, flavours or sweeteners that your family needs. Read the label carefully to check for the medicinal and non-medicinal ingredients and choose one that is specially formulated to meet your needs without any of the unnecessary extras.
Good nutrition for all ages starts with serving a wide variety of whole, fresh foods as much as possible. A good multivitamin acts like a back up plan and is a great way to enhance a balanced, healthy diet – not replace it. Including a daily multivitamin alongside fruits and vegetables will help to ensure your family gets all of the vitamins they need to be healthy and active!
