In order for children and adolescents in the growing period to grow well, healthy and balanced eating habits, sleep, and exercise must be in good balance. In particular, regular intake of a variety of foods rich in essential nutrients such as protein and calcium that help bones and muscles grow is essential for normal growth and development.
On the other hand, an irregular, high-fat, unbalanced diet causes problems in normal growth and at the same time causes various metabolic disorders, which increases the risk of metabolic-related diseases. It is important to eat. So today, let’s take a look at some of the foods that are good for the growth phase.
good food for growing up
Calcium is one of the most important nutrients for growth. Calcium is a mineral component that plays a role in regulating muscles and nerves while forming bones and teeth. Insufficient intake of calcium can cause various problems in the body. In particular, calcium deficiency in the growth phase can cause problems with the normal growth of bones and muscles, leading to side effects such as growth retardation. Milk is rich in calcium, which plays such an important role, and it is involved in the formation of bones and muscles, which is excellent for helping with height and normal growth. In addition, milk has a high content of vitamin D, which enhances the absorption of calcium, as well as high-quality protein, which plays an essential role in strengthening bones and helping smooth muscle growth.
Anchovies are one of the representative high-calcium foods along with milk and are good for growth phase. Anchovy contains abundant calcium of about 509mg per 100g, so it can be said to be an excellent source of calcium for infants, children and adolescents in the growth stage.
In addition, anchovies have a high content of taurine, which is involved in regulating cholesterol levels and is known to help prevent childhood obesity, which can be caused by excessive consumption of high-fat and oily foods.
Eggs contain high-quality protein, essential amino acids, vitamins A, D, E, iron, and other vitamins and minerals in a high ratio. In particular, the composition of protein and essential amino acids is considered the most ideal combination among all foods, and it is also a food that is recognized for its excellent efficacy and value as a complete food. It is said that these high-quality proteins and essential amino acids of eggs show their benefits as an excellent nutrient source that helps children grow muscles and bones, helping them to develop normally.
Spinach, a representative green vegetable, is rich in calcium, which helps bone growth, and contains vegetable protein, various vitamins, and minerals in a balanced way, so it is said to have beneficial effects on developing children. Spinach also has a high content of vitamin B2 called riboflavin, which is said to be effective in helping normal growth by participating in various enzymes that play an important role in metabolism. Not only spinach, but also kale and chard, which are green vegetables, are rich in calcium and other essential nutrients, so it is important to eat them evenly.
Tofu, a food that is ground and boiled and then hardened by adding a coagulant, is also a representative food that can be consumed in the growth phase to obtain good effects. Since it is made from soybeans, called field meat, it contains not only high-quality protein, which is the main key ingredient of soybeans, but also contains amino acids, calcium, and iron, so that it can grow smoothly through metabolic activity. It is said to be effective in promoting growth. In addition, tofu contains abundant oligosaccharides, a dietary fiber, which has a good effect on smooth bowel movements by promoting intestinal peristalsis. These effects are known to be good for children with immature bowel function or severe constipation.
Regular consumption of meat such as pork, chicken, and beef also plays an essential role in supporting normal growth. These meats are not only rich in animal protein essential for growth, but also rich in essential fatty acids that play an important role in constructing and maintaining the skin and each organ of the body, thus performing important functions for normal growth and maintaining health.
However, excessive consumption of these meats can cause various metabolic disorders by increasing cholesterol and accumulation of fat, so it is important to consume the amount based on the proper daily intake.
Not only the various foods introduced above, but also various foods such as broccoli, mushrooms, and oysters are among the foods that are good for growth, so it is good to consume them regularly. Also, regular consumption of nuts such as walnuts, peanuts, and almonds, and blue-green fish such as mackerel, saury and tuna is said to be effective in helping with smooth growth and development. In particular, EPA and DHA, which are the main components that make up the abundant omega-3 fatty acids in blue-green fish, have a beneficial effect on the brain development of children during the growth phase, so it is very important to consume them regularly.