What nutrient is needed for proper growth and development? Nutrient needed to proper growth and development for child. To achieve optimal growth in children, they must obtain adequate nutritional intake. This includes the development of brain intelligence, muscle strength, bone strength, and ideal body shape when they grow up.
All the nutrients may be needed, but here are some important nutrients that should be fulfilled in a healthy daily diet for childhood. The period of puberty during adolescence is an important time for growth. At this time it is the best time in bone growth.
To support the growth and development of bones it takes a lot of vitamins and minerals, list of food for growth such as calcium, vitamin D, phosphorus, vitamin C, magnesium, and many more. Lack of intake of some of nutrients can make bone growth is not optimal, and for the long term can cause osteoporosis.
Nutrition needed for growth and development of children
Calcium; Calcium is nutritional needed for childhood or teenager in the period of growth and development. Calcium is useful for building strong bones and teeth, promoting healthy nerves and muscle function, helps blood clotting, and helps the body to convert food into energy.
Essential fatty acids (EFA); These fatty acids are useful to help cell formation, regulate the nervous system, strengthen the cardiovascular system, the immune system, and help the body absorb nutrients. EFA is needed for healthy brain function and vision.
Iron; Iron is essential for producing hemoglobin, which is responsible for carrying oxygen in the blood, and myoglobin, the pigment that stores oxygen in the muscle. Iron deficiency can cause anemia, which can lead to tired, weakness, and irritable. This nutrients are needed for care tired all time in child.
Magnesium; Magnesium is a nutrient that children need in growth and development. Magnesium performs its functions of maintaining strong bones and maintaining a stable heart rhythm, supporting the immune system, and helps maintain muscle and nerve function.
Potassium: Potassium is important for controlling the balance of body fluids along with sodium, which will help to keep blood pressure normal. In addition, potassium also helps muscle function and maintain heart rhythm, in a few years later it can reduce the risk of kidney stones and osteoporosis.
Vitamin A; Vitamin A is very important in child growth and development. Vitamin A is essential for healthy eyes, promotes bone growth, helps prevent infection, improves health, cell growth and tissues in the body including hair, nails, and skin.
Vitamin C; Vitamin C is useful to help shape and repair red blood cells, bones and body tissues, help maintain healthy gums, strengthen blood vessels, reduce the impact of bruises, help heal, boost the immune system, and prevent infection. It also helps the body in absorbing iron from foods rich in iron.
Vitamin D; Vitamin D helps bone growth as well as strong teeth, by helping the body in absorbing calcium. It is very important that the child can achieve maximum growth of bone mass. Vitamin D also serves as a hormone that plays a role for the immune system, insulin production, and regulation of cell growth.
Vitamin E; Vitamin E is also useful in child growth and development. Vitamin E is useful for limiting free radicals, which can damage cells. It is also important for immune, DNA repair, and other metabolic processes of the body.
Zinc; Zinc is needed by more than 70 enzymes to aid digestion and metabolism, and is especially important for children for their growth and development.
List of foods for bone growth and development
Milk; Milk is one of the most important sources of protein and calcium for bone growth. One glass of milk contains about 30% of the body’s calcium, according to the National Institutes of Health’s Office of Dietary Supplements (ODS). In addition to calcium, milk is usually also fortified or added with vitamin D content into it.
Both of these substances, calcium and vitamin D, greatly help the growth and development of bone. 99% of the calcium in the body is in the bones, so eating foods that contain lots of calcium is needed during the growth of bone. Protein and calcium will help your child grow taller.
Dairy products; Dairy products such as yogurt and cheese can also support bone growth and development. Yogurt and cheese contain lots of calcium. While 1.5 ounces of cheddar cheese contains more than 30% of calcium per day. The type of cheese that contains the most calcium is a type of mozzarella cheese.
Green vegetable; Some green leafy vegetables contain calcium that bones need, such as broccoli, kale leaf, lettuce, and collard green. In addition to containing calcium, green leafy vegetables also contain vitamin K. Vitamin K has an important role in the regulation of calcium and bone formation.
Low levels of vitamin K in the body are associated with low bone density. Consumption of 1 portion or more of broccoli, kale leaf, lettuce, and collard green can help meet the daily vitamin K requirement of 120 mcg / day for men and 90 mcg / day for women.
However, not all green leafy vegetables are good for bone growth. Like spinach, although it contains calcium, it also contains oxalic acid which can inhibit calcium absorption. Should avoid eating food sources of calcium and spinach at the same time.
Fatty fish; Fatty fish like salmon and sardines contain vitamin D and omega-3 fatty acids. And if you eat salmon or sardines in a tin that still has bones, you also get calcium. Other types of fish that contain vitamin D, namely tuna. In 3 ounces canned tuna contains 154 IU or 39% vitamin D.
In addition to vitamin D, tuna also contains potassium, magnesium, and omega-3 fatty acids. Omega-3 fatty acids also play a role in the formation of bone structure, function, and development. Fatty acids are also needed for calcium metabolism, as well as an important component in all membranes, such as in cartilage and bone membranes.
Egg yolk; Eggs also contain vitamin D that can help bone growth. However, for those of you who like the egg whites only, maybe eggs can not provide the needs needed by the bone, because only the yolk part of eggs that contain vitamin D. Egg yolks provide about 6% of vitamin D needed by the body per day.
Fruits; Some types of fruits can help the growth and development of bone. Papaya, oranges, pineapples, and strawberries contain vitamin C. Vitamin C is functioning in the synthesis of collagen, the main protein in bone.
Red meat; Meat, especially red meat, contains the phosphorus and magnesium needed by the bones. More than half of the bone mass is formed by phosphorus minerals. Phosphorus deficiency can disrupt bone mineralization. In addition, magnesium minerals are also needed for bone formation.
Magnesium can help increase bone strength. And also magnesium has a role in many mineral metabolism. Other food sources that contain phosphorus are seafood, beans, wheat, potatoes, and corn. While the sources of foods containing magnesium are tofu, wheat, beans, such as almonds and cashews.
Carrot; Carrots are one source of high vitamin A. Vitamin A is required for normal bone growth. Vitamin A deficiency can increase the risk of abnormal bone growth. However, too much vitamin A also has a negative impact on bone health. Therefore, the consumption of vitamin A in sufficient quantities and should avoid consumption of vitamin A supplements if it is not needed.
Fulfill the nutritional requirements needed by the child. Some nutrients that children need for growth and development. Start bone growth until nutrient for brain development. Nutrient needed to proper growth and development for child above can be your benchmark.