Which nutrients are especially important for growth?

Especially important nutrients for growth of bones are calcium, magnesium, vitamin D, and protein. In this page, we introduce their works and how to intake them.

1. First, proteins (collagen) shape bones and become as foundation protein. Ca (calcium) and P (phosphorus) stick on top of the foundation, then bones become hard and strong.
2. Mg (magnesium) adjusts the strength and elasticity of bones. It has a role of health maintenance of bones.
3. Vt.D (vitamin D) facilitates absorption of Ca in a small intestine.
4. Vt.K (vitamin K) facilitates “calcification” to stick Ca onto the base of bones, at the same time, it suppresses “bone resorption”, which means that Ca exits from bones.
5. Cu (copper), Mn (manganese), Vt. C (vitamin C) also works on forming proteins.
6. The absorption rate of Fe (iron) that contained in hemoglobin which carries oxygen in blood increases by Vt. C (vitamin C).
7. Folic acid, Vt.B12 (vitamin B12), and Vt.B6 (vitamin B6) assemble collagen with each other and forms a strong foundation.

Calcium

Calcium strengthens bones.

However, calcium intake of Japanese is the lowest among developed countries. This is because that the eating habits of Japanese has been halfway westernized.

Japanese people have become not to eat seaweed, small fish, tofu and so on so much, which are the source of calcium from ancient times, nevertheless they intake less dairy products, which are alternative to them.

＜Calcium-rich Foods＞
・ Dairy products (milk, yogurt, cheese, etc.)
・ Seafood (seaweed, dried whitebait, smelt, dried shrimp, eel, etc.)
・ Vegetables (Japanese mustard spinach, dried daikon strips radish, large root vegetables, nozawana, bok choy, etc.)
・ Soy products, sesame (tofu, deep-fried tofu, natto, sesame, etc.)

※ If you do not create strong bones by firmly taking calcium in the anagen phase, you will get osteoporosis in adulthood, and are likely to break bones.

It is ideal to intake nutrition well-balanced from diet, but it may be hard to intake adequate meal. Especially, calcium is a difficult nutrient to take because its absorption rate is not stable depending on each food.

In such a case, it is recommended also to utilize nutritional foods for children. When nutrition is insufficient, it has big impact on the growth. Thus, try to take as much sufficient amount of nutrition as possible every day.

Including calcium, calcium gummy, which has well-balanced magnesium, vitamin D, etc formulated for children is also recommended.

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Magnesium

Recently, the importance of magnesium has been attracting attention.
Particularly important thing is the balance with calcium. Magnesium is a mineral that works with calcium in the portion of 1: 2. Thus, it is need to intake magnesium and calcium together.

＜Magnesium-rich Foods＞
・Firm tofu
・Oysters
・Almond
・Spinach
・Soy beans
・Beans
・Peanut
・Bonito　etc
・Calcium gummy, including magnesium, is also recommended.

※ Although nuts, such as peanuts, are rich in magnesium, there is also a theory that if you eat too much, it hastens puberty. So it is not good to eat too much. In addition, mold coming grows in nuts are said to have the strongest carcinogenic substance. So you must be careful.

Zinc

Zinc is a trace element, and is included in protein that becomes a raw material of hormones, and in enzyme to make genes.

＜Zinc-rich Foods＞
・Oysters
・Natto
・Beef thigh
・Scallop
・Pork lever
・Pork ham
・Calcium gummy, including zinc, is also recommended.

※The required amount of one day of zinc is like to be set as 15mg in the United States.
※When zinc is insufficient, you cannot taste foods and it leads to loss of appetite. Recently, it is reported that the taste disorder due to zinc deficiency is increasing.

Protein

Protein, called protein in English, means the “the most important” in Greek. Protein becomes a material of, such as bones and muscles, also, has an action to promote secretion of growth hormone.

＜Protein-rich Foods＞
・Meat (pork, beef, chicken, etc.)
・Fish (tuna, bonito, yellowtail, saury, prawn, etc.)
・Egg
・Legumes (such as tofu)
・Dairy products (milk, cheese, etc.)

※ It is useless to intake protein more than the required amount.
Although proteins, which are important for children’s growth, is contained in meets, fats are contained in large amount at the same time. So you must take care.

Source: Japanese Dietary Reference Intakes 2015 Edition Nutrition Data

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