Vitamin A is the vitamin of growth, beauty and good health. Vitamins and minerals for children's growth
1. Oatmeal
Plate oatmeal for breakfast it will give your body a boost useful microelements: potassium, magnesium, phosphorus, iodine, fluorine, zinc, iron, chromium, as well as vitamins A, B, E and K. All these substances maximize the development of bone and muscle tissue.
2. Bananas
Banana is one of the best food sources potassium, which means that by eating bananas every day, your child will grow well. Moreover, you can eat them in pure form or add to milk porridges or cereals.
3. Legumes
A source of vegetable protein and B vitamins, as well as a complex of vitamins and microelements that promote active growth of muscles and bones.
4. Chicken eggs
Eggs are high-quality protein and a source of vitamin D. Children should receive them at on a regular basis, if you want them to develop normally. Boiled eggs completely absorbed by the child's body.
5. Beef
It contains much more protein, iron and zinc than other types of meat. All this plays an important role in the child’s growth processes. Beef is also rich in vitamin B12.
6. Seafood (salmon, herring, crabs, oysters, clams). Another source of high quality protein. Plus a record amount of vitamin B12, which, among other things, stimulates brain function. It is recommended to eat any seafood in the evening, as they contain a lot of proteins and few carbohydrates, which means the child will produce growth hormone in his sleep.
7. Walnuts
About the benefits walnuts, and in particular, their beneficial effect on the growth and development of the body has been known since the time of Hippocrates, who pointed this out in his treatises. For example, boys and young men were advised to drink nut milk, which was prepared according to the following recipe: chop the kernels of 10 walnuts, pour from 100 g cold boiled water and leave for at least 2 hours. Then strain and add 2 teaspoons of honey. Not much has changed since the time of Hippocrates.
8. Cottage cheese
Cottage cheese is the undisputed leader in the ease of absorption of proteins by the body, so it must be present in the diet of children. Under the influence sun rays From the provitamins that cottage cheese is rich in, the human body produces vitamin D. This vitamin is actively involved in the metabolism of calcium and phosphorus, which in a positive way affects the condition of the child’s bones and teeth.
9. Honey
Bee honey supplies the child's body with a complex of mineral elements that are necessary for its growth and development. Honey in a child’s diet allows calcium and magnesium to be better absorbed, which helps normal development bones and teeth. Honey can be given to your child instead of sugar by adding it to tea, milk or yogurt. Honey should not be given to babies under one year of age - it is difficult for the baby to digest and can cause severe allergies.
10. Apples
For normal height and children's development they need apples. They are rich in potassium, magnesium, calcium, beta-carotene, B vitamins and many other beneficial substances that can significantly increase bone density. In addition, unlike other fruits, only apples contain boron and the flavonoid phloridzin, which are best for strengthening bones. Therefore, giving these fruits to children during a period of rapid growth is simply necessary.
Today's vegetable crops contain much less minerals and trace elements than fifty years ago. The levels of vitamin C, calcium and iron especially decreased. This means that in order to saturate the body with vitamins today, you should eat four vegetables instead of one. In this case we're talking about only about vitamins, this does not apply to calories, therefore, difficult times have come for people losing weight who are on a diet. Microelements and vitamins in vegetables, although in small quantities, are still contained in them, making them an indispensable source of health, beauty and longevity.
Main explanation this phenomenon lies in the negligence of the majority of breeders, whose activities are primarily aimed not at increasing the amount of vitamins when breeding varieties, but at increasing the size and final volumes of the resulting products. Which vegetable crops contain more vitamins? How to protect useful substances in this product?
Vegetables are indispensable in human nutrition
Experts have found that the need human body in vegetables is more than 250 kg per year. This is due to the fact that they contain nutrients, vitamins and carbohydrates. They contain proteins essential oils and organic acids that have a beneficial effect on the digestive system.
Found in potatoes maximum content starch, in cabbage - vitamin C, in beets - sugars, in carrots - carotene, which produces retinol. Rhubarb petioles and leaves contain large number organic acids, green peas rich in proteins, and dill is rich in aromatic substances. The vitamins contained in vegetables are destroyed by exposure to light, heat treatment and prolonged improper storage. You should eat more variety of vegetables, preferably raw, which will help prevent vitamin deficiencies.
Vegetables should be consumed with fish, meat and other products, which contributes to their better absorption. Thanks to these products, the digestion process is stimulated, which has a beneficial effect on the condition of the entire body. IN dietary nutrition vegetables have no analogues, since thanks to them you can get sufficient quantity vitamins and minerals.
Vegetable juice
Which vegetables are the healthiest?
- Retinol - found mainly in carrots, potatoes, peas, beans, has a beneficial effect on epithelial tissue, skeletal formation and growth processes, and is also responsible for “night” vision. This item necessary for liver function, thyroid gland and adrenal glands;
- Vitamins D, D2, D3 - found mainly in potatoes, white cabbage, and carrots. This substance is also produced independently by the skin upon contact with it. sunlight. The effects of these vitamins are on blood and bones, as well as normalization metabolic processes in the body;
- Tocopherol and phylloquinone – broccoli, asparagus, green salad, spinach, peas, tomatoes. The content of these vitamins is observed in almost all green vegetable crops, which contribute to normal course pregnancy, adrenal and thyroid function, sperm production and improved metabolism;
- Ascorbic acid – white cabbage, broccoli, green salad, cauliflower, carrots, potatoes and peppers. This element contributes better suction iron into the body, is an antioxidant, improves the condition of the blood and capillaries, improves metabolism, and is responsible for the health of the endocrine system;
- B vitamins - which vegetable crops contain more B vitamins, which are responsible not only for the health of the body, but also for appearance and well-being? It is cauliflower, beets and potatoes, peas and beans, white cabbage and green salad that are rich in these elements.
Vegetables rich in microelements
Which vegetables contain more minerals, and how are they beneficial? The most important minerals for humans is calcium and iron. Green leafy crops and legumes are rich in calcium, and it is also found in potatoes. This substance is responsible for bone and muscular system human body. Iron is also found in potatoes, tomatoes, cauliflower and white cabbage, as well as in lettuce leaves.
Iodine replaces the action of many vitamins and is found in carrots, potatoes, green salad and broccoli. Cabbage and cauliflower, sweet potatoes and beans, on the contrary, impair the absorption of iodine into the body. Thanks to the consumption of vegetables containing iodine, the condition of the thyroid gland improves and metabolism is normalized.
Magnesium is widely distributed in vegetable crops and is found in carrots, potatoes, broccoli, cauliflower and beans. This mineral strengthens nervous system and normalizes blood circulation processes. Also, thanks to the saturation of the body with magnesium, cholesterol is removed from the intestines.
Potassium is found in large quantities in eggplants, potatoes and cabbage. In small proportions it is included in all vegetable crops, and when consumed has a positive effect on diuretic processes in the human body. Without this substance, the exchange of calcium and sodium is impossible, so vegetables rich in it must be included in daily diet nutrition.
Rules for preserving vitamins and minerals in vegetables
In order to preserve vitamins and minerals in vegetable crops in the same quantities as nature provided them to us, you should know several storage and preparation rules, with which you can significantly reduce the cost of vitamins and useful minerals.
- Vegetables should be cooked unpeeled, which prevents the destruction of nutrients;
- To preserve vitamins and minerals in vegetables in maximum quantity it is necessary to stew or steam them;
- This product should be prepared in an enamel pan, tightly covered with a lid;
- Vegetables should be consumed immediately after cooking to get the best benefits. of this product nutrition maximum benefit.
Every person knows that vegetables are good for health. Positive effect on the human body similar products render due to the presence in them valuable substances, necessary for people. Useful elements are included in absolutely all vegetables. It’s just that the set of these elements in each of them is different.
The body needs protein to maintain the structures and growth of cells in all organs. Its supplier is meat, fermented milk products, eggs, fish. However, you can get protein not only from food of animal origin.
Protein in vegetables is no less valuable for the human body. Vegetables rich in this substance do not contain fat, so when consuming them, a person receives fewer calories.
Recycled vegetable protein lighter than an animal. In addition, along with it, the body also enters healthy carbohydrates, with fiber. What vegetables contain protein? You will be surprised, but you can find it
Leaders in protein content:
- . In addition to proteins, it also contains iron, vitamin A, and water-soluble fiber. Eating half a cup of this vegetable will give you 3.5 grams. squirrel.
- . This product is 33% protein. This vegetable will help replenish the reserves of this substance, and if consumed regularly, it will protect the body from cancer.
- Brussels sprouts. One hundred grams of this product contains approximately 4.8 grams. squirrel. This vegetable — dietary product.
- . In addition to proteins, it contains many vitamins. This vegetable is considered a source of iron, it improves digestion and eliminates harmful substances from the body.
- . It's not only delicious , but also nutritious product. By eating half a glass of its grains, your body will receive 2 grams of protein.
- . It is rich not only in protein, but also in folic acid, saponins and carotenoids.
- . Mushroom proteins are very similar to those found in meat.
Fiber is found in vegetables in different quantities. Most of it is in sweet corn, avocado, spinach, asparagus, cabbage (especially Brussels sprouts), pumpkin, carrots, broccoli, potato skins, green beans, asparagus, green peas, fresh onions, boiled beets.
It is found in smaller quantities in sweet peppers, celery, sweet potatoes, zucchini, and tomatoes.
For humans, carbohydrates are fuel. These are complex organic compounds take part in many processes occurring in the body. However, not all of them are equally useful.
All carbohydrates are usually divided into simple and complex. Both are necessary for the body. That's just in the diet complex carbohydrates in number should significantly prevail over simple ones.
The most useful include the following:
- all varieties of cabbage;
- green beans;
- leeks and onions;
- bell pepper;
- zucchini;
- tomatoes;
- spinach;
- lettuce;
- broccoli;
- fresh carrots;
- asparagus;
- radish;
- cucumbers;
- tomatoes.
Naturally, vegetables may have different amounts of carbohydrates. Moreover, it can change during processing of products. The least carbohydrates (up to 4.9 grams) are in cucumbers, radishes, green onions, tomatoes, and lettuce. A little more (up to 10 grams) in zucchini, cabbage, carrots, and pumpkin. Moderate amount carbohydrates (up to 20 grams) are found in beets and potatoes.
After entering the body, starch is broken down and converted into glucose molecules. This substance is then used as an energy source. Starch in vegetables, how 
usually present in large quantities. It is mainly deposited in grains and tubers.
Its content is high in potatoes. Sweet corn, green bananas, green peas have a significant amount of it, and other legumes have slightly less of this substance.
Other vegetables containing starch are root vegetables such as Jerusalem artichoke, beets, radishes, and sweet potatoes. It contains rutabaga and squash, parsley and celery roots in small quantities.
Hi all! The other day I came across a foreign online store that offers a special supplement vitamin A for bone growth person. I did some more searching and it turned out that there are a lot of similar supplements for sale on the Internet. I decided to write about how vitamin A in capsules can be dangerous, and at the same time consider the presence growth vitamin A in food and how much is this important vitamin must be consumed to properly build the body.
What are growth vitamins A?
Many of you have already heard that vitamin A promotes bone development and the like. For this reason, doctors often prescribe vitamin A supplements to children with slow body development. Moreover, he plays important role for eye and hair health, affects reproductive system human, cell division and so on.
Growth vitamins A are a group of similar chemical structure substances. The two most common substances in this group are retinol and beta-carotene. Retinol is mainly found in animal products, beta-carotene - in plant products. I’ll say right away that it is recommended to get 2/3 of the amount of vitamin A required for the body from beta-carotene.
Retinol sometimes called true vitamin A because it is fully converted and ready to be absorbed into gastrointestinal tract person. Retinol is found in foods such as liver, eggs, fish, and milk. It is also often added to breakfast cereals and vitamin supplements. With him everything is more or less simple.
Beta carotene– not converted vitamin A. This is where it’s more difficult, since the body needs to independently convert it into vitamin A. I’ll write more about this process below, but for now I’ll say that beta-carotene is found in orange and dark green plant foods, such as potatoes, pumpkin, carrots, spinach. It is also contained in cow's milk and gives it to him yellowish color. Of course, the amount of beta-carotene in it depends on the quality of the product.
There is an opinion that beta-carotene is not converted into vitamin A unless consumed together with some fat-containing product. PubMed writes about this that 3–5 grams of fat is enough(this is one teaspoon vegetable oil) per meal, so that the conversion to vitamin A is active. Honestly, I very much doubt that a person does not have an extra 5 grams of fat in his body for this purpose and that he must definitely eat fat with beta-carotene. Well that's okay. Another thing is chopping and chewing thoroughly food. This really increases the percentage of absorption significantly. It doesn't matter what you eat: juice or whole product... You need to chew it thoroughly. Any doctor will tell you this.
In order for beta-carotene to be absorbed, its protective shell must first be destroyed. As I already said, this can be done with teeth, or by heat treatment or a knife (blender). Beta-carotene is absorbed better from boiled carrots than from raw carrots. On the other hand, for example, after heat treatment of cabbage, the content of beta-carotene and antioxidants in it decreases.
My opinion is that foods need to be cooked and steamed less in order to retain more of their benefits. This is especially true for plant products. After all, carrots contain not only vitamin A, but also other important substances, many of which are heat treatment are destroyed. In addition, the charge of electrons and the structure of water changes when heated, which makes the substances from the boiled product not so active. So, whenever possible, it is better to eat foods in their natural form.
Vitamin A accumulates in the liver, sometimes in tissues, and is gradually consumed throughout life. During active growth Body consumption will, for obvious reasons, be greater, so dietary intake of vitamin A should be appropriate.
At the beginning of the last century, the US Institute of Medicine developed minimal recommended daily intake of vitamin A for men, women and children. Naturally, these data changed over time. Below you see a table with the current consumption standards for retinol and beta-carotene for a healthy person.
In fact, Vitamin A in the form of beta-carotene can be consumed in any quantity, but the one in the form of retinol must be strictly dosed.
What effect does vitamin A have on bone health and growth?
Vitamin A affects body growth not always positive. If taken in high doses in the form of retinol, it can cause increased fragility bones. Scientists say that consuming the retinoid form of vitamin A helps increase the number of osteoclasts, cells that break down bone. Plus, too much retinol can conflict with vitamin D.
Returning to the special supplements with which I began today’s article, it should be noted that many of them contain artificial retinol in large quantities. Using such supplements can lead to liver disease, changes in bone structure, hair problems and migraines. The use of these drugs in children and adolescents has been linked by scientists to delays in bone development (you can read more about this in How to Stay Healthy All Year Long by Elson M. Haas).
Beta-carotene, on the contrary, is non-toxic and has no negative influences even with large dosages. The maximum that can happen is large doses, so the skin will turn yellow. There is no harm from this. It actively promotes bone growth and should, in my opinion, be used in natural growth enhancement programs.
Food products with vitamin A.
To conclude this article, I will give you a list of foods that contain vitamin A. In the first table you can see in which foods its retinoid form is found.
The second table and in it best products nutrition with beta-carotene. See below.
This is how the post turned out. Now you know what foods contain vitamin A, how much to take and how it affects human development. Good luck everyone! Bye bye!
Best regards, Vadim Dmitriev
Height is one of the indicators of a child’s physical development, which is carefully monitored by mothers and fathers. The increase in body length makes parents delighted. But if the baby has not grown up, then mom and dad begin to worry. How can you increase your growth rate and what to feed your child? This article is about this.
All parents dream of their child growing up strong and healthy, keeping up with their peers in physical development. The main word in this phrase is “grew”. Thanks to active growth, children gradually turn into adults. Boys want to be tall, and girls tend to be average. Nevertheless, there are short boys and girls.
But many parents believe that their children will be taller than them. Of course, it is difficult to fight heredity, but it is still possible. If you use it necessary products During periods of intense growth, body length will increase. In this simple way, a short child can become a child of average or above average height.
Changes in growth rates at different ages in children
Growth is physiological process, characterized by elongation of the body and a change in its proportions.
All children go through stages of physical development starting from the very beginning. early period– conception. During pregnancy, a woman’s belly grows rapidly, especially over a long period of time. This is due to an increase in the size of the fetus. From a small embryo (2.5 mm) is formed full-fledged child 46–56 cm long.
After birth, the baby also continues to grow actively. This is more clearly expressed in the first year of life. Height increases by half. If at birth the body length of a newborn was 50 cm, then by the age of one year it approaches 75 cm. At 4 years old, children double their height (on average it is 100 cm), and by the age of 12 they triple it (about 150 cm).
Body length from 2 to 15 years can be determined based on a formula where the height of an eight-year-old child is known (130 cm). For each missing year, 7 cm is subtracted from 130 cm, and for each subsequent year, 5 cm is added to 130 cm.
Also average height The child can be calculated if you know the height of both parents. To do this, the height of mom and dad in centimeters needs to be folded and divided in half. Add 6.5 cm to the result obtained if the child is a boy, or subtract 6.5 cm if the family has a girl.
As the body lengthens, the proportions also change. In a newborn, the ratio of head to body length is 1:4, and in an adult it is 1:7–1:8. As a result, nurses often have to measure body proportions when visiting a pediatrician. The expression is true: “A child is not an adult in miniature.” More about the average normative height and weight in children.
The influence of the skeletal system on the growth of a child
The growth of a child directly depends on the degree of skeletal development. In children, the end sections of tubular bones - epiphyses, spongy bones of the hand and foot consist of cartilage tissue. Gradually, during the formation of the skeleton, zones of ossification appear. From them you can determine bone age child and make a forecast regarding further growth. To do this you need to do X-ray examination both brushes. To everyone age period corresponds to the appearance of a certain bone (in girls, the last bone appears at 11 years old, in boys - at 13.5 years). As soon as the ossification points cover all growth zones, the elongation of the skeleton will stop.
After the last bone ossifies wrist joint The child's growth will stop regardless of age.
To avoid short stature in their baby, parents need to pay attention to indicators of physical development. The exception is hereditary short stature. Before closing growth zones with proper therapy can be achieved good performance body length.
Vitamins and minerals for children's growth
In order for the body to grow and develop according to age, the child’s diet must contain a sufficient amount of vitamins, micro-, macroelements and other substances.
In children accelerated exchange substances. This is due to the development various organs and body systems, as well as with active growth. The child consumes a large amount of energy, which must be constantly replenished. For this you need quality food. The foods in your baby’s diet should not only be varied, but also healthy. Especially children's body needs fortified nutrition during periods of viral epidemics, stressful situations and intensive growth. A highly nutritious menu will also help maintain immune protection.
Among all the vitamins and minerals, the most important ones can be identified. They are the ones who help the baby grow due to increased output endogenous somatotropin – growth hormone:
- – helps strengthen musculoskeletal system, participates in the synthesis of building materials for the formation of bones and cartilage, as well as teeth, affects the growth of all tissues, strengthens the immune system.
Features: vitamin A can be stored (deposited) in the body for a long time, it is better absorbed with vitamins E and C. Retinol is temperature resistant and is destroyed in the presence of light and air.
Foods rich in vitamin A (animal origin) and carotene, a precursor to retinol (plant origin):
- meat and offal (liver), ;
- milk, eggs (yolk), cheese (hard varieties);
- orange and red vegetables and fruits (apricots, mangoes);
- , greens (spinach, parsley, dill).
- – has a beneficial effect on the formation of collagen, a protein necessary for the growth and restoration (regeneration) of the musculoskeletal framework, various tissues and blood vessels, promotes the absorption of many vitamins, removes harmful substances from the body, being an antioxidant.
Features: Vitamin C is easily destroyed in the presence of light, as a result of the action of oxygen (oxidation), and when heated. Vegetables and fruits are the main sources ascorbic acid, must be eaten immediately after cutting with a knife. About 25% of ascorbic acid is lost during boiling or steaming. Heat treatment of the product for more than 20 minutes leads to a loss of 50% of vitamin C.
Foods Rich in Vitamin C (Plant Source):
- almost all fresh vegetables ( high concentration ascorbic acid in bell pepper, green peas and various types sprouts: Brussels sprouts, broccoli, cauliflower, red cabbage) and fruits ( greatest content in citruses);
- berries (black currant, strawberry, sea buckthorn, kiwi);
- greens (parsley, sorrel, spinach).
- – participate in metabolism, promote the absorption of the body’s main nutrients - proteins, fats and , regulate the functioning of the brain and nervous system, activate appetite and are growth stimulants, protect bone and muscle tissue from various injuries.
Features: vitamin B 1 (thiamine) is destroyed during heat treatment and long-term storage of food in the refrigerator; vitamin B 2 (riboflavin) is lost under the influence of temperature, air oxygen and light; vitamin B 3 ( nicotinic acid) is destroyed during mechanical cleaning of products; vitamin B 5 ( pantothenic acid) is lost by boiling and freezing; vitamin B 6 (pyridoxine) is better absorbed in the presence of calcium and copper and is destroyed during long-term storage of products (60–80% is lost during canning, 15% during freezing); Vitamin B 7 (biotin) is lost when exposed to high temperature, can be bound by yolks chicken egg(raw) and not absorbed by the body; vitamin B 9 ( folic acid) is resistant to heat treatment in products of animal origin, in vegetable products - it is destroyed by boiling and exposure to light; Vitamin B 12 (cobalamin) is lost when exposed to light, water and high temperature.
For lunch it is better to use:
- salads from fresh vegetables and greens (spinach, parsley, lettuce, celery);
- soups and broths (they stimulate metabolism);
- meat (beef, lean pork, chicken breast) – 1–2 times a week;
- offal (liver, kidneys) – 1–2 times a week;
- fish – 1–2 times a week;
- wholemeal bread;
- natural juice about 300–500 ml per day or every other day (carrot and orange juices are useful), tea.
Afternoon snack
After lunch, the body is enriched with nutritious and healthy food. But for normal operation digestive system necessary, especially after nap(relevant for).
For an afternoon snack it is better to use:
- dairy products (cottage cheese, milk, sour cream, cheese);
- fresh fruits (bananas and oranges are healthy).
You can eat up to 2 kg of fresh vegetables and fruits per day.
Dinner
The last meal should be light. Eating heavy meals, especially close to bedtime, disrupts normal exchange substances and reduces the production of growth hormone at night.
For dinner it is better to use:
- boiled eggs;
- seafood (squid, shrimp, crabs, mussels, seaweed);
- fresh vegetables, possible combination with chicken breast in the form of a salad;
- nuts (about 50 g);
- tea or kefir.
Vitamin and mineral complexes for the harmonious growth of children
With vitamin deficiency, children are inactive (hypodynamia), suffer from frequent infectious diseases, lag behind their peers in physical development. As a result of taking vitamins for growth, additional energy and activity appears. Bones become strong ligamentous apparatus mobile, and the muscles are resilient to stress. In addition, immunity increases.
During periods of active growth (1–3 years, 3–7 years and 7–11 years), the child’s body needs not only good nutrition, but also in additional intake of vitamin-mineral complexes. associated with the hormonal revolution, requires the right image life. Mainly this physical activity and lack bad habits such as drinking alcohol and energy drinks, smoking, drug addiction. Reception multivitamin complexes will add immune protection, endurance and resistance to stress.
Basic vitamin and mineral complexes for children's growth:
| No. in order | Name | Age period |
| 1. | Alphabet Series:
|
|
| 2. | Vitrum series:
|
|
| 3. | Series "Multi-tabs":
|
|
| 4. | "Duovit" | From 10 years old |
| 5. | "Biovital gel" | WITH infancy until the end of adolescence |
| 6. | Pikovit series:
|
|
| 7. | Series "Supradin":
|
|
| 8. | "Vita Mishki Calcium + vitamin D" | From 3 years |
| 9. | Series "Complivit":
|
|
| 10. | "Kalcemin" "Kalcemin Advance" | From 5 years From 12 years |
| 11. | "Calcium D 3 nycomed" "Calcium D 3 nycomed forte" | From 5 years From 12 years |
Conclusion
Human height is genetically programmed. But according to the data medical research, only 2% reach ancestral body length. The remaining 98% do not grow by 5–10 cm. This is due to poor nutrition, reduced immunity, psychological stress And in the wrong way life in childhood. Teenagers drink beer, smoke cigarettes, and kids spend more and more time at the computer. All these factors lead to metabolic disorders, hormonal dysfunction And muscle weakness. Physical inactivity often contributes to the appearance overweight – .
In order for a child to achieve decent growth results, it is necessary to observe following conditions: children should eat properly and efficiently (running, swimming, gymnastics, exercises on the horizontal bar - stretching the spine), get enough sleep and not have bad habits.
About whether you should worry about the growth of children, what are they? age standards weight and height, says the program “Doctor Komarovsky’s School”:
