The 13 foods that help children grow
Foods that Help Child Growth are varied. Well, these foods have a lot of nutrients that are essential for the general health of the body. In addition, for proper growth it is important to maintain a good nutritional status, avoiding nutrient, protein and calorie deficiencies, which would hinder growth.
Some nutrients participate in growth, and food sources must be included in a varied and healthy diet. The main nutrients are: calcium, vitamin D, vitamin A, iron, zinc and folic acid. So, check out now The 13 Foods That Help Child Growth:
Foods that Help Child Growth Rich in Calcium: Calcium is a mineral that is directly linked to bone growth and health, as it participates in bone formation, strength and density. Food sources of this mineral are:
- Milk and dairy products
- dark green vegetables
- Sesame
- tofu
Foods that Support Child Growth Rich in Vitamin D: Vitamin D contains one of the best Foods that Support Child Growth. Because vitamin D performs several important functions, the main one being to increase calcium absorption. The main source of vitamin D is the sun, but some food sources can be included in the diet, such as:
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- mushrooms
- Fish, eggs and meat
- Whole milk, butter and yogurts
- Foods fortified with vitamin D
Foods that Help Child Growth Rich in Vitamin A: This vitamin is related to the release of GH (growth hormone), in addition to acting in the differentiation of bone cells. Its deficiency inhibits growth and causes deformities in the bones.
- Guava
- Whole milk and dairy products such as butter
- Beta-carotene-rich foods such as carrots, squash, papaya, mango, and spinach
Foods that Support Child Growth Rich in Zinc: Zinc is an important mineral that participates in the production of proteins and genetic material for cell replication, being of great importance for growth. In addition, it is also involved in the regulation of GH and IGF-1 hormones, which are also involved in growth. In adolescence, especially in the spurt phase, the body significantly increases zinc retention.
- Oysters and other seafood
- Red meat
- Pumpkin seeds and chestnuts
Foods that Support Child Growth Rich in Folic Acid: Like zinc, folic acid plays a role in a variety of cellular reactions, including the formation of DNA and RNA. It is known to be extremely important for pregnant women in the development of the fetus (rapid growth period), but it remains important for further growth . It is also essential for the formation of blood cells (red blood cells and leukocytes).
- Dark green vegetables (like spinach, broccoli, arugula)
- Brewer’s yeast
- legumes
Foods that Help in Child Growth Rich in Iron: Iron is essential for the formation of blood cells, it is also important for growth, especially for teenagers, as it helps in the construction of muscles, which require more oxygen and increase the blood volume.
- Meat
- Oat
- Cashew nut
- watercress and spinach
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Sports, Stretching and Posture: In addition to food , stretching and posture are very important for growth. Doing stretching exercises, maintaining correct and firm posture at all times, and playing sports that encourage stretching and growth, such as basketball, volleyball, and swimming, help during the growth phase.