5 nutrients suitable for adolescent bone development

Teenagers are people between the ages of 10-19. Adolescence is a special period of bone development. It is an important time for you to lay the foundation for your child's healthy bones. During this period, the bones are very active in absorbing calcium and other nutrients, which will keep the bones strong and healthy throughout their lives. Therefore, consuming foods rich in bone-building nutrients can help improve bone strength and its mineral content. This strengthens their bones and reduces the risk of osteoporosis when they grow up. These bone-building nutrients include calcium, vitamin D, vitamin K, magnesium and zinc.

Factors affecting skeletal dysplasia in adolescents

Studies have shown that our bones absorb the greatest amount of minerals and bone density at age 18, a process scientifically known as "peak bone mass." Unfortunately, many factors can affect the way your adolescent bones absorb nutrients before age 18. These factors include:

1.Gene

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

2. Gender

Adolescent girls absorb more bone minerals from food than boys do, so they develop better than boys before age 18.

3. Malnutrition

Malnutrition and unbalanced diet can have adverse effects on the bone development of adolescents. For optimal bone development, essential nutrients like calcium, vitamin K, and vitamin D must be added to our diet.

4. Lifestyle Choices

Most people are not physically active when they are young. Regular exercise keeps your bones strong and able to bear weight as you age. Some studies have also shown that smoking can lead to poor calcium absorption, ultimately leading to poor bone health.

5. Drug effects

Certain medications can affect bone development during adolescence. For example, young people who take birth control pills, opioids, and some medications for mood disorders are likely to have weaker bone formation and may be at higher risk for osteoporosis in the future.

Five nutrients to strengthen teenagers' bones

1. Calcium

Calcium promotes normal bone growth and development. Eating foods rich in calcium helps children form new bones and gives them good bone strength and density before the age of 18. Getting enough calcium can also help prevent age-related bone loss. You should be able to get all the calcium you need by eating a balanced diet, with milk and milk products (dairy) containing the highest amounts of calcium. Other foods that contain calcium include salmon, fish bones, tofu, almonds and green leafy vegetables such as spinach, kale and turnips.

It is recommended that adolescents aged 10-19 take 700 mg of calcium per day. Teens with low calcium intake can take calcium supplements to maintain bone health. However, taking too much calcium supplements can also have side effects, so always make sure you follow the correct dosage.

2. Vitamin D

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

Sunlight is the highest source of vitamin D. Our bodies produce vitamin D when ultraviolet rays hit our skin, but surveys show that vitamin D levels are relatively low in winter in various countries. If you want 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.

The recommended daily vitamin D dose for young people is 1000-1500 IU. Teenagers who are exposed to insufficient sunlight and inclement weather can take vitamin D supplements to maintain bone health.

3. Vitamin K

Many people are not aware that vitamins are essential nutrients for bone health.Vitamin KByVitamin K1 and K2Made up of two vitamins. Vitamin K (especially vitamin K2) is essential for bone formation in adolescents, and studies have shown that vitamin K promotes early bone metabolism. Therefore, vitamin K intake has been linked to higher bone strength and fracture risk in adolescents. Green leafy vegetables such as broccoli, lettuce and spinach are rich in vitamin K.

The recommended daily intake of vitamin K for adolescent boys is 120 mg, while for girls it is 90 mg.

4. Magnesium

Magnesium regulates calcium absorption in the body, so teens who get enough magnesium usually have high-mineral bones. Some studies suggest that good magnesium intake may protect against bone loss and osteoporosis in later 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.

A daily magnesium supplement of 250 mg is recommended for adolescents who wish to support bone health.

5. Zinc

Zinc plays a small but important role in adolescent bone development. Zinc is a mineral found in our bones. Studies have shown that having good zinc levels early in life helps promote bone regeneration. Because zinc helps the body form bone cells, eating more zinc-rich foods can help teens 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 have been shown to take 40 mg of zinc supplements daily without any adverse effects.