By Kevin Dietmeyer, Recent Arizona State University Nutrition Student
Raising healthy children is no easy task, and when it comes to their food choices it can be even tougher to make sure that they aren’t missing any key vitamins and minerals. Nutrition matters from A to Z and with your child’s dietary choices in mind, why not start with A.
Vitamin A
Kids: You’ve got growing children right? Or at least you know someone who does. Vitamin A has a very important role when it comes to the growth and maintenance of your heart, lungs, and kidneys. This is why it is an important vitamin to include it in your growing little one’s diet.
Eyes: Some things you truly have to see to believe but if you’re not getting enough Vitamin A, you might be missing what’s right in front of you. Vitamin A supports strong vision and healthy eyes, so take a second look at Vitamin A if you haven’t yet.
Protection: Are you sick of getting the sniffles when the seasons start to change? It’s very likely that a little extra Vitamin A could help you fend off the sniffles when the world outside seems to be reaching uniformly for tissues and decongestants. Vitamin A packs an immune-boosting punch that can protect you and your kids from seasonal sniffles.
Here are some common foods that come fully loaded with Vitamin A:
Sweet potatoes
Spinach
Carrots
Pumpkins
Cantaloupe
Mangos
All of these foods have at least 2,000 IU Vitamin A per serving, which is 2/3 of the recommended daily allowance from the National Institute of Health1. One of these foods hits a little harder than the rest in the Vitamin A department. One medium size sweet potato packs 400% of your daily Vitamin A requirement
One of these foods hits a little harder than the rest in the Vitamin A department, though. One medium size sweet potato packs 400% of your daily Vitamin A requirement2. They also come stocked with enough fiber and potassium to keep you and your kids lean, healthy and energized.
I always had a bad relationship with mashed potatoes in any format growing up, but I did have a special place in my heart for chips. What kid doesn’t? A healthy alternative to bagged potato chips from the store is homemade sweet potato chips that are easy to make!
Get your kids involved when you are preparing the potatoes and they will be more excited to eat what they’ve helped make!
Roasted Sweet Potato Chips
1 Large sweet potato (skin on)
1 tsp Coarse salt & pepper
1 tsp Garlic powder
1 tsp Cumin
1 tbs Olive oil
Preheat oven to 425 degrees while you rinse and slice your sweet potato into chips.
Mix spices in a separate bowl or a plastic bag before you add in the sliced potato and toss.
Bake the sweet potato slices on a baking sheet for 20 minutes and turn, then allow them to brown for an additional 10-15 mins or until they’re crispy.
For more delicious recipes that include sweet potatoes, visit Fill Your Plate!
References:
- National Institutes of Health. Vitamin A fact sheet for professionals. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/ Accessed on 10/22/16.
- Medical News Today. Sweet Potatoes: Health Benefits, Nutritional Information. http://www.medicalnewstoday.com/articles/281438.php?page=2 Accessed on 10/22/16.