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Children in puberty need special attention to supplement enough iron and other nutrients for the body. This brings a lot of benefits to the physical and physiological development of children.

Besides preventing anemia, iron also has a positive effect on the skin, hair and nails of children during puberty. So what to eat and what to take to have rosy skin, healthy hair and nails?

Iron and skin health

When children consume iron-rich foods or iron supplements, the cells absorb this micronutrient through the digestive tract. The iron is then released into the bloodstream, bound to proteins, and transported to the liver. Iron is needed to make hemoglobin in red blood cells and bone marrow. This whole process will affect the structure as well as the surface of the baby’s skin.

Iron deficiency causes the skin to become pale, yellow, dull, dull and lifeless. Pale skin in children with iron deficiency can appear in many different places on the body, such as the face, gums, inside the lips or lower eyelids. This causes psychological insecurity and low self-esteem in girls at puberty. Besides, another skin condition related to iron deficiency is the appearance of unexplained bruises.

The role of iron in hair growth

Without enough iron in the diet, pubertal girls’ hair can become dry, lack luster, and even lose hair. These problems are often related to a deficiency in ferritin – a protein required for iron storage and release. Low ferritin levels mean your child is iron deficient.

Although it can cause some serious conditions, low ferritin levels are easily improved with dietary modifications and iron supplements.

Besides, there is another mineral that is as important for hair as iron is zinc. Some food sources of iron and zinc are lean red meat, lentils and soybeans. In addition, taking iron pills properly is also a simple way to improve the healthy shine of your hair.

Iron and nail strength

In addition to maintaining body functions such as producing hemoglobin, providing oxygen to the organs, iron is also an essential nutrient to maintain strong nails.

Nails are made up of many layers of keratin – a tough, fibrous protein that protects the soft tissues inside. When a girl’s body during puberty does not absorb enough iron, the hemoglobin level will be deficient, the nails will not have enough oxygen to maintain a normal healthy state. Children’s nails will then become brittle, dry, and break easily, which can cause pain, look unsightly, and interfere with their ability to work.

Tips for healthy skin, hair and nails during puberty

The role of iron in the skin, hair and nails of teenage girls is very important. So what to eat for rosy skin, shiny hair and strong nails? Here are some tips to help you and your baby look young, energetic and vibrant:

Consume foods rich in iron, protein and zinc

Puberty girls need to add foods rich in iron, protein and zinc into their daily diet, including: pork, beef, chicken, nuts, legumes (red beans, green beans). , soybeans, peas), seafood…

Limit foods high in carbohydrates

Puberty girls need to limit foods containing a lot of powdered sugar such as bread, pasta, soft drinks, candy …

Drink enough water

Drinking enough water will help pubescent girls have smooth skin and shiny hair. In addition, water also has the effect of eliminating toxins, reducing the risk of acne and other skin problems.

Do exercise

Regular and moderate exercise not only helps children reduce stress, get in shape, but also has a positive effect on improving the health of their skin, hair and nails.

Avoid agents that affect skin, hair and nails

Factors such as sunlight, dirt, and chemicals will cause many negative effects on the health of teenage girls. Therefore, you should educate your children to actively stay away from these harmful factors.

Source: Hellobacsi