Vitamins and Minerals for Puberty

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Puberty has a lot of changes in the body, one of which is outstanding physical development. If supplemented with all the necessary nutrients, children can improve their height in the most effective way.

1. Vitamins and Minerals for Teenagers

The correct and complete supplement helps children develop comprehensively. Especially help increase height for puberty children. Some vitamins and minerals need to be supplemented with enough for children, including:
Vitamin B1 Vitamin B1 (thiamin) helps promote growth and helps height develop better, also helps promote the performance of the body. digestive process. This is the vitamin needed for puberty.
Food sources of vitamin B1 include peanuts, soybeans, oats, pork, eggs. In particular, vitamin B1 is very rich in poultry meat, so these foods should be added to the diet to supplement this essential nutrient.
Vitamin B2 Vitamin B2 (riboflavin) is also another important B vitamin to help children grow in height optimally, this nutrient also supports the development of body components such as nails and skin. , bones and hair.
The main source of this vitamin is in dark green leafy vegetables, eggs, fish, milk...
Vitamin D Vitamin D is a very important component in bone development, increasing the absorption of calcium and calcium. Phosphorus for bones, strengthens the immune system, reduces the risk of chronic diseases such as diabetes, cancer. If you lack vitamin D, the body will reduce its resistance, weak bones and teeth.
Foods with relatively low sources of vitamin D such as milk, eggs, nuts ... sources of vitamin D3 are mainly synthesized in the skin under the influence of UVB rays, found in sunlight.
Should be active for a period of time outdoors to receive enough vitamin D needed for the body.
Vitamin K Although we use a lot of calcium-containing products, the amount of calcium that can be absorbed into the bones is relatively low. Because for the best absorption of calcium, the presence of vitamin D and vitamin K is required, in addition, it needs constant pressure on the bones by exercise.
Sources of vitamin K for the body include green vegetables such as kale, cabbage, milk, soybeans...
Vitamin C Vitamin C (ascorbic acid) helps strengthen the body's immune system, promotes Promote bone and tooth development and increase operational efficiency. Vitamin C is not stored in the body, so it needs to be loaded into the body every day.
Vitamin C is abundant in citrus fruits. You can provide vitamin C to the body through fruits such as oranges, grapefruits, tangerines, lemons and guava...
Calcium The calcium mineral supplement for puberty in particular and for the body of all ages said general is indispensable. Calcium is a very important mineral that helps strengthen the development of bones, helping children at puberty can grow taller and stronger. Should provide calcium every day for optimal body development.
Calcium-rich foods such as milk and dairy products, vegetables, seafood, meat... if using supplement form, you should consult your doctor. To avoid adding excess or wrong ways to negatively affect the development of children.

Phosphorus Phosphorus and calcium are the best duo for bone development. So phosphorus is also an essential nutrient that goes hand in hand to help children achieve the best height growth. In bones, up to 80% is phosphorus, they play a role in improving problems related to bone growth retardation and osteoporosis in the elderly.
Phosphorus supplements include nuts, fish, pork, seafood, sunflower seeds, pumpkin...
Zinc Zinc helps the body develop and increase resistance to pathogens, It also stimulates children's appetite. Zinc deficiency can cause growth retardation. Although adequate zinc supplementation cannot directly make the body taller, it helps to avoid premature termination of the body's growth. This helps children at puberty grow to the maximum height that the body can more easily.
Foods rich in zinc include: seafood (especially shellfish such as oysters, hawthorn...), lamb, spinach...

2. Other notes to increase height for puberty children

In addition to adequate nutrients, you need to note a few things to be able to grow in height optimally, including:
Increase physical activity Increase outdoor exercise, sunbathe every day. 10-20 minutes a day will help increase the synthesis of vitamin D for the body, actively support for height increase.
A sedentary lifestyle will limit the development of muscles and bones of the body. Because bones and joints need a certain amount of pressure to help increase calcium in the bones. Therefore, it is advisable to exercise to develop the most comprehensive body. Young sports can be performed such as jogging, swimming, soccer, badminton...
Sleep enough and on time Growth hormones are produced by the body while the body is asleep. These hormones bring a lot of benefits in enhancing height and resistance for children. Therefore, children need enough sleep at night and a short nap of less than 30 minutes during the day. During sleep, the body regenerates and restores damaged cells, so sleep is a prerequisite for healthy development.
Drink enough water Water plays an important role in participating in activities of the body in general and of bones and joints in particular. The discs of the spine are composed of up to 90% water, so when the body does not have enough water, they will lose water and shrink, limiting their height.

Don't skip breakfast A nutritious breakfast is recommended by nutritionists. A healthy breakfast will contribute to increasing metabolism, helping the body absorb nutrients and be more efficient. From there, it helps to improve height by providing enough nutrients.
Above are the vitamins and minerals needed for the growth of children at puberty. In addition to using the necessary nutrients, children also need a reasonable lifestyle and rest to develop optimal height.
Pediatrics Department at Vinmec is one of the few multi-specialty hospitals with a full range of doctors specializing in neurology, cardiology, gastroenterology, nutrition, psychology, endocrinology, hepatology, helping to handle it quickly and in a timely manner. when diseases are discovered during the examination. As a key area of ​​Vinmec Medical system, Pediatrics Department always brings satisfaction to customers and is highly appreciated by industry experts with:
Gathering a team of leading pediatricians: including leading experts with high professional qualifications (professors, associate professors, doctorates, masters), experienced, worked at major hospitals such as Bach Mai, 108.. Doctors All are well-trained, professional, with a mind - range, understanding young psychology. In addition to domestic pediatric specialists, the Department of Pediatrics also has the participation of foreign experts (Japan, Singapore, Australia, USA) who are always pioneers in applying the latest and most effective treatment regimens. . Comprehensive services: In the field of Pediatrics, Vinmec provides a series of continuous medical examination and treatment services from Newborn to Pediatric and Vaccine,... according to international standards to help parents take care of their baby's health from birth to childhood. from birth to adulthood Specialized techniques: Vinmec has successfully deployed many specialized techniques to make the treatment of difficult diseases in Pediatrics more effective: neurosurgery - skull surgery, stem cell transplantation. blood in cancer treatment. Professional care: In addition to understanding children's psychology, Vinmec also pays special attention to the children's play space, helping them to have fun and get used to the hospital's environment, cooperate in treatment, improve the efficiency of medical treatment.

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