適合青少年骨骼發育的5大營養

Adolescents are those aged 10-19. Puberty is a crucial stage of bone development, a vital period for laying the foundation for healthy bones in your child. During this time, bones are highly active in absorbing calcium and other nutrients that help maintain strong and healthy bones throughout life. Therefore, consuming foods rich in bone-strengthening nutrients helps improve bone strength and mineral content. This can strengthen their bones and reduce the risk of developing osteoporosis later in life. These bone-strengthening nutrients include calcium, vitamin D, vitamin K, magnesium, and zinc.

Factors affecting poor bone development in adolescents

Studies show that our bones absorb the most minerals and increase bone density around age 18, a process scientifically known as "peak bone mass." Unfortunately, many factors can influence how adolescent bones absorb nutrients before age 18. These factors include:

1. Genes

A person's genes influence their growth rate and bone development. For example, adolescents with active growth hormone tend to have more growth cells and more bone mass than those without.

2. Gender

Girls in puberty absorb more bone minerals from food than boys, so they develop better than men before the age of 18.

3. Malnutrition

Malnutrition and an unbalanced diet can negatively impact bone development in adolescents. For optimal bone development, essential nutrients like calcium, vitamin K, and vitamin D must be included in our diet.

4. Lifestyle choices

Most people don't exercise regularly when they're young. Regular exercise helps keep bones strong and able to support weight as we age. Some studies also suggest that smoking leads to poor calcium absorption, ultimately resulting in unhealthy bones.

5. Drug effects

Certain medications can affect bone development during puberty. For example, young people who take birth control pills, opioids, and some medications for mood problems are more likely to have weaker bone formation and may have a higher risk of developing osteoporosis later in life.

Five essential nutrients for strengthening bones in teenagers

1. Calcium

Calcium promotes normal bone growth and development. Eating calcium-rich foods helps children form new bones and ensures their bones have good strength and density until age 18. Adequate calcium intake also helps prevent age-related bone loss. You should be able to get all the calcium you need through a balanced diet. Milk and dairy products are the richest sources of calcium. Other calcium-rich foods include salmon, fish bones, tofu, almonds, and leafy green vegetables such as spinach, kale, and turnips.

It is recommended that teenagers aged 10-19 take 700mg of calcium daily. Teenagers with low calcium intake can take calcium supplements to maintain bone health. However, taking too much calcium supplement may also have side effects, so please always make sure to take it according to the dosage.

2. Vitamin D

Vitamin DAlso known as the "sunshine vitamin," it helps the body absorb calcium and phosphate from food. These minerals work together to maintain healthy bones, teeth, and muscles. Therefore, a lack of vitamin D can lead to weak bones in teenagers.

Sunlight is the best source of vitamin D. Our bodies produce vitamin D when ultraviolet rays hit our skin, but studies show that vitamin D levels are relatively low in winter across various countries. To get more vitamin D, make sure your skin is exposed to morning sunlight. You can also get small amounts of vitamin D from oily fish (salmon and tuna), red meat, and eggs.

It is recommended that young people take 1000-1500 IU of vitamin D daily. Teenagers who are exposed to insufficient sunlight or harsh weather can take vitamin D supplements to maintain bone health.

3. Vitamin K

Many people are unaware that vitamins are essential nutrients for bone health.Vitamin KIt is byVitamins K1 and K2It consists of two vitamins. Vitamin K (especially vitamin K2) is crucial for bone formation in adolescents, and studies have shown that vitamin K promotes early bone metabolism. Therefore, vitamin K intake is associated with higher bone strength and a lower risk of bone fractures in adolescents. Leafy green vegetables such as broccoli, lettuce, and spinach are rich in vitamin K.

It is recommended that adolescent boys take a maximum of 120mg of vitamin K per day, while girls should take a maximum of 90mg of vitamin K per day.

4. Magnesium

Magnesium regulates calcium absorption in the body, so teenagers with sufficient magnesium usually have high-mineralized bones. Some studies suggest that adequate magnesium intake can prevent bone loss and osteoporosis later in life. Foods rich in magnesium include almonds, cashews, and peanuts. You can also find small amounts of magnesium in other foods such as milk, potatoes, brown rice, and lentils.

It is recommended that adolescents who wish to support bone health take a 250mg magnesium supplement daily.

5. Zinc

While zinc plays a small but crucial role in the bone development of adolescents, it is a mineral found in our bones. Studies have shown that good zinc levels in early childhood help promote bone regeneration. Because zinc helps the body form bone cells, eating zinc-rich foods can help adolescents have strong bones with high mineral value.

Zinc is found in many foods, such as red meat, lamb, shellfish, seeds, nuts, dairy products, poultry, and legumes. Adolescent boys and girls taking a 40mg zinc supplement daily will not experience any side effects.