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Nutrition For Growth Nutrients For Growth At A Glance! Eating right is important for your health and overall growth — a nutritionally complete balanced diet provides the energy you need each day. let us focus most of our attention on 3 (marked with asterisk) for our main purposes of promoting growth. Vitamins * 2. Though most of these requirements can be met by adhering to a well-balanced diet. Minerals * 5. 1. First let’s understand that there are 6 important nutrients needed for growth and good health and though all play a vital role in a well-balanced diet. Proteins * 6. we have listed for you in this chapter some important information about nutrition you need to know for the purpose of obtaining extra inches. Carbohydrates 3. and can even help you resist various diseases. Start developing better nutritional habits today by learning how to develop a healthier nutritious diet that’s right for you. This chapter is for those of you who have poor eating habits and are not getting the proper amounts of vitamins and other nutrients which are essential to the development and growth of the human body. Fats 4. Water .3 P. keeps your body in much better shape.
egg yolk. whole wheat. B6 and minerals. Vitamins Vitamins are organic substances necessary for life and essential for growth. Helps build resistance to infections etc. teeth and gums.5 4 P. French researchers found that a flavanoid called phloridzin that is found only in apples can protect post-menopausal women from osteoporosis and may also increase bone density.Apples are full of vitamin A. supplements may betaken where needed but not as a substitute for food. liver. Promotes growth and strong bones. carotene) What it does: 1. Bone-Smart Foods . dried yeast. are most common). it is not likely you’ll need a supplement. or once after the largest meal for proper absorption. Aids for healthy skin. Promotes growth. Supplement: (100 to 300 mg. milk. Note: More effective when used in B-complex formulas. Best Sources: Rice. peas and green vegetables. To receive the proper vitamin intake. Vitamin A Vitamin A (retinol. hair. Helps heart and nervous system function properly. 3. also strengthens bones. peanuts. 4. liver.000 IU) Note: If your diet includes ample amounts of spinach.000 to 25. or cantaloupe. Boron. . Supplements should be taken after each square meal. Aids in prevention of beriberi and nervous disorders. Aids digestion. Best Sources: Carrots. another ingredient in apples. 2. margarine. and yellow fruits. a well-balanced diet is recommended. 3. soybeans. P. Vitamin B1 Vitamin B1 (Thiamine) What it does: 1. sweet potatoes. 2. green and yellow vegetables. Supplement: (10. However.
Aids in healthy bones and teeth. Note: If taking a B-complex formula. Vitamin B12 (Cobalarnin) What it does: 1. Cevitamin Acid) What it does: 1. 2. 3. Reduces night muscle spasms. hand numbness and certain forms of neuritis. per day) Note: Plays a primary role in the growth and repair of body tissue cells. black strap molasses. Vitamin B2 is a common deficiency in the United States. berries. beef and kidney. Forms and generates red blood cells. Vitamin B6 Vitamin B6 (Pyridadne. Aids blood vessel circulation. 2. 5. 4. be sure it contains enough B6 to be effective. Supplement: (100 to 300 mg per day is most common). leafy green vegetables. Best Sources: Citrus fruits. Helps balance and concentration. Enables protein cells to hold together. cabbage. leg cramps. liver. Best Sources: Cheese. Promotes healthy skin. hair. 2. Supplements: For best results. . 4. Promotes growth and aids in reproduction. Be sure to read labels and check with your pharmacist to make sure your formula includes the proper amounts of each vitamin best suited to your needs. canta loupe. Works as a natural diuretic etc. Vitamin B12 Vitamin B2 Vitamin B2 (Riboflavin) What it does: 1. 3. depending on deficiency. nails. fish. Pyridixinal) What it does: 1. Vitamin B complex formula should include all the B-complex vitamins so far discussed plus other important vitamins vital to the growth process. liver. Supplement: Varies from 5 to 100 mcg.000 to 10. pork and beef. Helps maintain good eyesight etc. 3. Prevents scurvy. Properly assimilates protein and fat. 3. tomatoes.5 P. Best Sources: Milk. Promotes growth 2. raw cabbage and potatoes. brewers yeast. Helps treat and prevent common colds. Note: Common deficiencies are noted in vegetarians and high protein consumers. Note: Most effective when used in B-complex formulas. take in equal amounts with vitamins B1 and B2. yeast. kidney. Supplement: (1. kidney. Increases energy Vitamin C Vitamin C (Ascorbic Acid. Best Sources: Liver. cauliflower.000 mg. eggs.
4. which deteriorates bones and could cause bowed legs. Helps prevent and destroy blood clots. Aids treatment of conjunctivitis. An apple can provide your body an excellent source of energy. Ergosterol) What it does: 1. soy beans. Prevents rickets. 3. Vitamin D Vitamin D (Calciferal. 2. knock knees and poor posture. and broccoli. whole wheat. which helps promote bone growth. Essential for strong bones and teeth. Bone-Smart Foods . Essential for virility. vitamin E may be in great demand. Best Sources: Wheat germ. leafy greens. 3. An apple a day keeps the doctor away! . 2. The health benefits of apple are enormous making it one of the most valuable and savored fruits throughout the world. Viosterol. Aids vitamin A. Supplement: (400 to 1000 IU per day) Vitamin E Vitamin E (Tocopherol) What it does: 1. spinach. Supplies oxygen to the body for more endurance. fish liver oil. fish meats and sunlight. eggs. Best Sources: Milk products.Apples are a rich source of vitamin E and a mineral called boron. P.7 6 P. Supplement: (200 to 1000 IU per day) Note: Due to chlorinated drinking water. in a large percentage of the population.
fish liver oils. soybeans. soybean. pecans. and almonds. Supplement: (Approximately 300 mcg. you will probably need more vitamin F. 2. . is adequate) Note: Due to an abundance of natural vitamin K. Aids in growth. Vitamin K Vitamin K (Menadione) What it does: 1. linseed and sunflower oils. 3. 2. walnuts. Helps prevent cholesterol deposits in arteries. Important: Proper amounts of vitamins will differ depending on individual characteristics and diet. Aids in proper blood clotting. Vitamin F Vitamin F (Unsaturated Fatty Acids Linoleic and Arachidonic). Helps prevent heart disease. Helps prevent internal bleeding and hemorrhaging. green vegetables and kelp. they are noted because of their ability to work well in a totally balanced diet.7 P. All vitamins in this chapter will not be needed however. What it does: 1. Certain dosages may not be suitable for all individuals and could be detrimental to your health. Supplement: (100 to 150 mg) Note: For best absorption take with vitamin E. See a doctor before taking a supplement. If you consume excessive amounts of carbohydrates. Best sources: Vegetable oils. Best sources: Egg yolk. supplementation is not usually necessary. Please seek advice of a physician when supplementing with vitamins. yogurt.
9 8 P. which represents 22% to 29% of the daily recommended intake (DRI) of calcium for an adult. Aids for strengthening soft bones and teeth. Aids in growth process. clams. green vegetables. shellfish. Calcuim Minerals MINERALS Minerals are an organic substance found naturally in the earth. dried beans.Milk an excellent source of calcium -1 cup (250 ml) of 2%-fat milk contains 285 mg of calcium. soybeans. per day is average for adults) Bone Development . Helps maintain regular heartbeat. Supplement: (90 mcg. Best sources: Meat. Here are some of the minerals to which you should pay special attention. Supplement: (600 to 1500 mg per day) Chromium CHROMIUM . . chicken. sardines. brewer’s yeast.. 2. Milk helps build bones up and then helps slow the loss of bone as we age. P. 2. Best sources: Milk and dairy products.What it does: 1. CALCIUM -What it does: 1. They make up a large part of our bones and teeth and help regulating other body functions. Helps prevent and lower high blood pressure.
Additional fluoride should not be taken unless advised by a physician.Fluoridated milk is milk in one of its various forms e. Fluoride FLUORIDE . 3. to which a small amount of fluoride has been added to protect against tooth decay.What it does: 1. Promotes growth. 40.000 of these are in Britain. For additional supplements of iodine not discussed. Helps keep your body limber. Best sources: Table salt. Supplement: (P.What it does: 1. Best sources: Kelp. . Iodine IODINE . but most people get sufficient amounts from fluoridated drinking water.What it does: 1. and vegetables grown in iodine-rich soil.Chlorine CHLORINE . Supplement: Has yet to be determined. 9 P.000 humans drink fluoridated milk. salt. Burns excess fat.g. Best sources: Fluoridated drinking water. powdered or UHT. Check your salt to see if it is iodized along with your vitamins or multi-mineral preparations. Aids digestion by cleansing system. an average daily salt intake should be more than sufficient. Strengthens bones. onions. seafood and gelatin. Over 672. 2. Provides energy. fresh. and olives. Reduces tooth decay. a physician’s advice is recommended. 2.DS. per day for adults) Note: Iodine aids in the proper functioning of the thyroid gland which fosters and regulates growth. kelp. is 80 to 150 mcg. Supplement: Has not been determined. However. 2. Note: Available by prescription in areas without fluoridated drinking water. all seafood. Too much iodine can cause a harmful effect. Bone-Smart Food .
Aids the cardiovascular system. 3. you’re probably getting sufficient amounts of magnesium. 2. 4. apples. improve bone growth. grapefruits. Iron IRON What it does: 1. and decrease bone loss. whose bodies use much more iron than men’s. P. egg yolk. nuts. oysters. seeds. a supplement is most likely needed. Magnesium MAGNESIUM What it does: 1.An active lifestyle that includes physical activities and good diet will strengthen muscles. and red meat. Aids nerve and muscle functions. 2. Helps form hemoglobin in blood etc.10 11 P. Needed for calcium and vitamin C metabolism.) Note: Check your iron supplement to see if it contains “Ferrous Sulfate” an inorganic iron which can destroy vitamin E in your system. Supplement: (300 to 400 mg. Supplement: (RDA is 10 to 18 mg. Try to avoid this preparation. cereals. Being Tall & Fit . Prevents fatigue. daily) Note: If you live in area with hard drinking water. or consume large amounts of nuts. Aids growth. raw clams. Best sources: Figs. yellow corn and dark green vegetables. beef kidney. Best sources: Liver. 3. For women. lemons. Aid for good skin tone. seeds and green vegetables. prevent excessive weight gain. .
carrots. lean beef.11 P. Aids growth. shellfish. meats. eggs. fish eggs. bacon and kidney. . ZINC Sources include. citrus fruits. salt. beets. Phosphorus PHOSPHORUS . Supplement: (RDA is 800 to 1200 mg per day for adults) Note: Most diets already include adequate amounts of phosphorus or “phosphates” in t them. watercress. seeds and whole grains. cabbage and dried beans. Provides energy. poultry. 2. lamb chops. SULFUR Sources include. SODIUM Sources include.What it does: 1. Best sources: Fish. steak. so check before taking a supplement. bananas. Other Minerals Other important minerals are: POTASSIUM Sources include. eggs. potatoes and green vegetables. nuts. brewer’s yeast and pumpkin seeds.
Note: Mixing complete and incomplete proteins can give you better nutritional value than either one alone. (1 cup) Milk 2% contains 8. it becomes complete. It is found in seeds. However. peas. Incomplete Protein – lacks certain essential amino acids and is not used efficiently when eaten alone.13g of quality protein. Water – basic solvent for all the products of digestion. grains and beans. have an appropriate amino acid composition for growth and development. . young person will require more protein than a small. The protein in milk has a quality higher than many other foods. when it is combined with small amounts of animal source proteins. It is essential for removing waste from our bodies and 6 to 8 glasses daily is considered healthy. Proteins have different functions. There are basically two types of proteins. nuts. milk and cheese.Everyone’s protein requirements are different. A large.Milk contains excellent source of proteins. age and physical condition. Complete Protein – provides the proper balance of eight necessary amino acids that build tissues. P. complete and incomplete protein. 1.13 12 P. poultry. and work in different areas of the body. Milk proteins also contain all 9 essential amino acids required by humans. eggs. and are found in foods of animal organ such as meats. Proteins And Water Proteins . particularly caseins. depending upon your size. seafood. Proteins In Milk . older person. 2.
.Peppers are an excellent source of nutrients that contain: Vitamin C: which contributes to the health of our bones. teeth and gum and helps the body absorb iron. Chart 1 . you’ll be able to develop a healthy diet that’s right for you.13 P. Vitamin A: Promotes growth of bones and teeth. With other important vitamins B6.Foods With High Nutrition While most people have a basic idea of proper nutrition. promotes healthy vision and protects against infection. we’d like to provide you with some key nutritions’ list that will help you understand exactly what you should eat. Bone-Smart Foods . and that gives you the power to take on each day with energy and enthusiasm. With a better understanding of good nutrition essentials. and foods that are good for you. which contributes to good healing. B2 and B3.
15 14 P. allowing for an increase in the production of digestive enzymes and vitamins that help you absorb important bonestrengthening nutrients.Boost calcium absorption and bone growth with bananas! Bananas. we’re presenting you with a healthy lineup of foods that all boost better growth and bone development. Bone-Smart Foods . even more so if you’re recovering from an illness or injury. such as calcium and magnesium.Foods With Height Nutrition A Healthy Lineup of Proper Nutrition Proper nutrition and eating properly are vital to your good health. P. which nourishes the bacteria (some bacteria in your body is very beneficial) in your colon. . especially the green ones. are excellent for your bones and health. To help you enjoy the foods you eat and to make sure they’re as nutritious as they are delicious. Chart 2 . This amazing tropical fruit is extremely rich in a compound called fructooligosaccharides.
to providing a stress-reduction outlet. to building a strong heart. exercise is critical to your overall mental and physical health Eating Right Is Important For Your Height! Growth-FlexV® Pro System provides an excellent source of many key nutrients for those who are unable to consume appropriate nutrients from solid foods alone. . to warding off disease. by letting you fully enjoy every moment. good exercise habits provide you with enormous positive health benefits.15 P. From maintaining the strength necessary to keep bones in good working order. health and better bone development! Along with good nutrition. Being physically fit gives you more energy.
.. Professional height increase tips & techniques by Dr. P. Your Growth-FlexV® Pro Height System Contains: Advanced nutrition guides. Etienne Tran. . Order Today Your Package Today!! .Committed To Quality) How To Improve Your Height And Posture? Getting The Right Nutrition And Support! Growth-FlexV® Pro Height System with its balance of vital amino acids and minerals. Get Even More. it provides the kind of nutrition needed to help you stay stronger and taller! Try This Amazing Height System RISK FREE with (1 Year) MoneyBack Guarantee! . . Exclusive saving And more. Unsurpassed Quality (Growth-FlexV® Pro System ..17 16 P.
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Grotto I. families and health . Height and Body Mass Index in a National Sample of Malaysian Adults # ^ a b 2003 study.php?pid=S0325-00752005000400007&script=sci_arttext. Acta Paediatrica 97 (8): 1105–7. Nicolaidou P. 2009 # ^ a b Okosun IS. PMID 16168365. # ^ Lintsi M. Tremblay # ^ Encuesta Nacional de Salud 2004 # ^ a b Yang XG. PMID 16334998. Igbigbi PS (July 2000). Forrester T (November 1998). Horacio. Mimouni FB. doi:10. Economics and Human Biology 4 (1): 89–103.the average Maltese person is 164.Results of the Microcensus 2005 # ^ Papadimitriou A.tums.