Getting your children
to eat vegetables may seem like an uphill battle, but it's one worth
fighting. A number of veggies contain vitamin E, which limits the body's
production of harmful free radicals, so it protects children's cells
from damage and keeps their immune systems strong. Luckily, it's not
hard to work this vitamin into each child's diet in dishes she'll actually enjoy.Recommended Dosage
Since
vitamin E is found primarily in foods many children don't like, it's
not surprising that a number of children don't get enough of this
nutrient. In fact, a study done by the University of Nebraska-Lincoln
found that two-thirds of preschoolers studied weren't getting enough
vitamin E. The Office of Dietary Supplements
(ODS) recommends that babies younger than 6 months get 4 mg of vitamin E
per day, compared to 5 mg for those 7 to 12 months old, 6 mg for
children 1 to 3 years old, 7 mg for children between 4 and 8, and 11 mg
for children between 9 and 13.
Vegetable Sources
When
choosing vegetables with vitamin E, think green. Spinach is one of the
best sources of the vitamin. According to the ODS, 1/2 cup of boiled
spinach contains 1.9 mg of vitamin E and 1 cup of raw spinach contains
0.6 mg of the vitamin. Broccoli is another E-rich veggie, with 1/2 cup
containing 1.2 mg. According to Ohio State University 4 spears of
asparagus contains 1.15 mg . A non-green vegetable that's a useful
source of vitamin E is the tomato. One raw tomato has around 0.7 mg,
according to the ODS.
Recipe Ideas
Many
children will gag at the sight of a heaping pile of boiled spinach, so
getting these foods into your child's diet may require some sneakiness.
Try mixing finely chopped broccoli or spinach into tomato sauce and
serve it over pasta or in pizza, or slip some of these greens plus raw
tomato wedges into a morning omelet. Arrange tomato slices in grilled
cheese sandwiches or serve tomato wedges with ranch dressing for an
afternoon snack. Little ones might be more willing to try asparagus if
you spritz the spears with olive oil and bake them until they start to
brown. The asparagus will turn crispy and take on a consistency not
unlike french fries.
Too Much of a Good Thing
It's
very unlikely your child will get too much vitamin E through
vegetables. However, it is possible for children to get too much of the
nutrient, particularly if they take a daily multivitamin that contains
it or if they eat a great deal of other vitamin-E rich foods. Wheat germ
oil, for instance, contains 20 mg of vitamin E per tablespoon, and nuts
also contain high levels of the vitamin. The Food and Nutrition Board
of the Institute of Medicine has declared maximum amounts that are safe.
For instance, children between 1 and 3 should get no more than 200 mg
of vitamin E per day. Too much vitamin E can cause bleeding problems, so
consult your pediatrician if you're concerned.
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