Vitamin B9

Folic acid, another form of which is known as folate, is one of the B vitamins. It is used as a supplement by women to prevent neural tube defects (NTDs) developing during pregnancy.

Long term supplementation is also associated with small reductions in the risk of stroke and cardiovascular disease

It is on the World Health Organization's List of Essential Medicines, the most effective and safe medicines needed in a health system.

While folates are found in foods as well as in metabolically active forms in the human body , folic acid, the more stable form, occurs rarely in nature but is the form most often used in vitamin supplements and fortified foods.

Vitamin B7

Vitamin B7, also known as biotin, vitamin H or vitamin B8, is a water-soluble vitamin, required by all organisms. There are eight different forms of biotin, but only one of them, D-biotin, occurs naturally and has full vitamin activity. 

Health Functions

A sufficient intake of vitamin B7 (biotin) is important as it helps the body to:

• convert food into glucose, which is used to produce energy
• produce fatty acids and amino acids (the building blocks of protein)
• activate protein/amino acid metabolism in the hair roots and fingernail cells.

Don't ignore weight problems of your kid!

Children who are substantially overweight are at greater risk for cardiovascular disease, bone and joint problems, sleep apnea, poor self-esteem, and long-term health problems in adulthood.

Addressing weight problems in children requires a coordinated plan of physical activity and healthy nutrition.

Treatment for childhood obesity is to slow or halt weight gain (unless directed by your child’s doctor), thereby allowing your child to grow into his or her ideal weight.

Don’t fall into the low-fat trap. Because fat is so dense in calories, a little can go a long way in making kids feel full and keeping them feeling fuller for longer. Eating whole-milk rather than low-fat dairy products, for example, is linked to less body fat and lower levels of obesity.

Eating a breakfast high in quality protein—from enriched cereal, yoghurt, milk, cheese, eggs, meat, or fish—can help overweight teenagers eat fewer calories throughout the rest of the day and lose weight.

Encourage to exercise!

The benefits of lifelong exercise are abundant and regular exercise can even help motivate your kids to make healthy food choices.

• Play with your kids. Throw around a football; go cycling, skating, or swimming; take family walks and hikes.
• Help your kids find activities they enjoy by showing them different possibilities.

Vitamin B6

Vitamin B6 is also called pyridoxine. It is involved in the process of making serotonin and norepinephrine, which are chemicals that transmit signals in the brain. Vitamin B6 is also involved in the formation of myelin, a protein layer that forms around nerve cells.

Major sources of vitamin B6 include cereal grains, legumes, vegetables (carrots, spinach, peas, and potatoes), milk, cheese, eggs, fish, liver, meat, and flour. Vitamin B6 is often used with other B vitamins in vitamin B complex formulas.

High blood levels of the amino acid homocysteine may be a risk factor for heart disease. Taking vitamin B6 supplements with other B vitamins (folic acid and vitamin B12) has been shown to be effective for lowering homocysteine levels.

Physical Activity Diary

If you want your kid to be more active use our Physical Activity Diary and you will see the results;)

Vitamin B5

Pantothenic acid, also called vitamin B5 (a B vitamin), is a water-soluble vitamin. Pantothenic acid is an essential nutrient. Animals require pantothenic acid to synthesize coenzyme-A (CoA), as well as to synthesize and metabolize proteins, carbohydrates, and fats. The anion is called pantothenate.

Its name derives from the Greek pantothen, meaning "from everywhere", and small quantities of pantothenic acid are found in nearly every food, with high amounts in fortified whole-grain cereals, egg yolks, liver and dried mushrooms.

Simple fun episode 5: Shadow tag

Do you want to have fun, but you don’t have a lot of “sports stuff” lying around? In these series, we will present you games that can be played with nothing else than a marked field, sunshine and good mood!

Step 1: think about the limits of your playing field. You can use chalk to draw a field, or just play on a sports field, using half a volleyball/basketball/handball/football court. Or maybe just the the 6 meters zone or 9 meters zone from a handball field. More players means you need a bigger court. The important thing is that the court is flat, without obstacles and with marked boundaries on all sides.

Step 2: use a counting game or any other means of choosing somebody to be „it”. Then start the game. 

Step 3: the player who is „it” needs to step on the shadows of the other players. The other players need to avoid “it” without getting outside the court (“it” can step outside the court if he/she wants to). If “it” steps on their shadow, they become „it” as well and try to step on the other players’ shadows. 

Step 4: the last player remaining who is not “it” is the winner of the game.

Step 5: the first player who had his/hers shadow stepped on is going to be “it” for the next round.

You have to constantly be aware of your shadow, so your eyes will be on the ground most of the time, but be careful not to bump in other players and injure yourself while you are running!