Foods to grow big and strong

Foods to grow The key to growth is in the muscles and bones. For this reason, to develop its growth, a diet rich in calcium, phosphorus and magnesium is essential. Proteins and carbohydrates, as more complex nutrients, are also of vital importance to ensure the growth of the organism. Proteins. This nutrient is essential for growth; it should never be missing from the daily diet of either a child or an adult. Foods such as chicken meat, dairy products (cheese, milk or yogurt) and eggs are of vital importance. Their main function is the formation of new tissue, but in addition, as they are foods rich in amino acids, they are responsible for stimulating the growth hormone (tryptophan, arginine, lysine and tyrosine), especially in the little ones. Carbohydrates. This group of foods is responsible for providing energy to the body and preserving proteins so that they can perform their functions correctly. Slow-absorbing carbohydrates and complex sugars (whole grains, legumes, vegetables) are recommended. Unsaturated fats. Fats are important for the body, since they are responsible for protecting the cardiovascular system and are part of the membranes that cover the organs. It is advisable to consume nuts, olive or vegetable oil and all types of seeds. Water: Water is a source of life. Without it, this is impossible and, in addition, it supplies the muscles when they increase in size, so it can never be lacking. Drinking two liters of water a day is enough to cover the body’s needs. Vitamins. The following are the main vitamins responsible of correct growth and the foods where they accumulate: foods such as citrus, a source of vitamin C; fresh vegetables, source of vitamin A; olive oil, source of vitamin E; meats, milk and yogurts, sources of group B vitamins; or eggs and fish, sources of vitamin D. Minerals. Calcium, phosphorus and iron are essential for good growth. Calcium is found in milk and its derivatives, legumes, fish and nuts. Phosphorus is found in these same foods and in meat. Iron is present in green leafy vegetables, legumes, meat and whole grains. In addition to trying to include these foods in your diet, it is very important to avoid tobacco and alcohol. It is proven that cigarettes and the consumption of alcoholic beverages inhibit growth and hormonal development.