Today, we’re focusing on three powerful minerals that act as antioxidant “team players”: magnesium, zinc, and selenium. Each of these minerals helps protect your child’s cells, reduce inflammation, and support their immune system.

Why it Matters:

• Magnesium: Essential for energy and inflammation control, magnesium is found in greens, nuts, seeds, and beans. Children aged between 4-11 years need around 80mg-110mg and children aged between 12-17 years need around 120mg-375mg daily. Add a handful of pumpkin seeds or leafy greens to your day to boost intake!
• Zinc: Vital for immunity and tissue repair, zinc is found in nuts, seeds, eggs, fish, and meat. Children aged between 4-11 years need around 7mg-10mg and children aged between 12-17 years need around 10mg-20mg daily. Most children get about half this amount from food, so a multivitamin supplement can help fill the gap.
• Selenium: This trace mineral teams up with antioxidants like glutathione to protect cells from damage. It’s found in seafood, nuts, and seeds. A small daily amount— Children aged between 4-11 years need around 20mcg-28mcg and children aged between 12-17 years need around 30mcg-50mcg daily—is ideal.

What You Need to Know:

✔ Just a small handful of nuts or seeds can provide your child with their daily dose of zinc and selenium.

✔ Eat More Greens: Leafy greens like spinach and kale are packed with magnesium and add vital nutrients to your meals.

✔ A small amount of selenium goes a long way—one or two Brazil nuts a day is enough!

How to Implement Change

Today’s Challenge: Add a handful of pumpkin seeds or a boiled egg to your child’s snack today!

💬 Encouragement for Parents:

Small changes lead to big health improvements! By incorporating these powerhouse minerals, you’re strengthening your child’s immune system and setting them up for success. Keep going!

📌 Next email: Why Fried Food & Processed Snacks Drain Your Child’s Energy!