What should we eat to increase height?

Do foods affect height?

As a baby grows, his bones continue to grow until they reach puberty. Bones have growth plates called epiphyses. As the child reaches adolescence and approaches the end of puberty, the growth plates merge and the growth stops. The most important factors affecting the height growth of each person are as follows:

• Genetics: 80% of people’s height depends on their genetics and the height of their parents.
• Gender: Girls usually stop growing by the end of puberty, but boys often continue to grow until they are 18 years old.
• Hormones: Any hormonal disorder can also interfere with height growth.

During childhood and adolescence, when the growth plates are not yet closed, proper nutrition will definitely be effective in increasing height.

Of course, there are other ways to increase height besides nutrition. Environmental factors that can increase height include regular exercise, proper sleep, and good health (no illness).

Vitamins effective in increasing height

Before we introduce the best foods to increase height, let’s look at the nutrients that affect height growth:

Vitamin B1

All B vitamins, especially vitamin B1, are effective in increasing height. Fortunately, many of the foods we eat contain this vitamin. Vitamin B1 helps the digestive system function better, blood flow to the organs is improved, and organs such as the heart and nervous system can also function better.

Increase height growth with vitamin D.

The most important vitamin that is essential for maintaining healthy bones and proper growth along with calcium is vitamin D. If you do not get enough vitamin D, it is certain that bone growth will not be complete. Sunlight is the best source of vitamin D, but foods such as fatty fish can also be used. Vitamin D deficiency should be compensated by taking vitamin D pills.

Vitamin C

Vitamin C must also be taken care of in order for children to grow taller in the best way possible. This vitamin is useful for strengthening the immune system and also helps bones to grow. Vitamin C has antioxidant properties and fights free radicals. Citrus fruits can be one of the best foods to increase height because they are a source of vitamin C.

Improve height growth with vitamin B2

Green leafy vegetables are one of the best sources of vitamin B2. This vitamin, also known as riboflavin, not only helps maintain healthy skin, hair and nails, but also helps with height growth. Sources of this vitamin can be easily added to a variety of salads and given to growing children.

Calcium to improve height growth

This mineral both helps bones grow and increases bone strength. Therefore, providing calcium to the body is one of the most essential elements for height growth. Calcium is abundant in dairy products such as milk, yogurt and cheese. This type of food should be included in abundance in children’s diets so as not to cause shortages.

Phosphorus

You should know that calcium alone can not be enough to strengthen tissues and bones. Other minerals such as phosphorus are also needed. Phosphorus helps digest the vitamin riboflavin, is effective in preventing osteoporosis, and reduces the risk of bone disease in children. Nuts, beans and fish contain significant amounts of phosphorus.

The best food to increase height

Foods that are selected and consumed to increase height should contain the nutrients mentioned in the previous section:

Eggs to accelerate height growth

Eggs contain many nutrients, including calcium, vitamin D, folate, vitamin B12, and significant amounts of protein. A 2017 study found that children who ate 1 egg a day at 6 to 9 months of age experienced better height growth. So never eliminate eggs from your baby’s diet.

dairy

As we said, calcium is one of the most essential nutrients for bone growth. The recommended daily allowance of calcium for children and adolescents is as follows:

• 0 to 6 months: 200 mg
• 7 to 12 months: 260 mg
• 1 to 3 years old: 700 mg
• 4 to 8 years old: 1000 mg
• 9 to 18 years: 1300 mg

Milk, yogurt, cheese, curd and other dairy products can be found in abundance. In addition to dairy, calcium is found in other foods such as broccoli, cabbage, tofu, and calcium-fortified juices.

Almond

According to studies, it can be said that vitamin E deficiency can reduce the growth process in children. Almonds are rich in vitamin E and can be used as one of the best foods to increase height. 28 grams of dried roasted almonds can meet 45% of the body’s daily requirement of vitamin E.

Consume legumes to help increase height

Legumes such as red beans, pinto beans, peas and lentils are rich in nutrients and have a significant effect on height growth by meeting the body’s need for protein. B vitamins, iron, copper, magnesium, zinc and phosphorus are nutrients found in legumes and are all effective in the growth of children.

Fish is the best food to increase height

Among the various fish, fish such as tuna and salmon are rich in vitamin D and calcium. Vitamin D helps the body absorb more calcium, thereby improving bone development and height growth. To avoid Rachidism In children, never forget to take vitamin D. Here you can see the amount of vitamin D and calcium in some fish models:

• 100 grams of salmon: 220 mg of calcium and 15 micrograms of vitamin D.
• Sardines 100 grams: 382 mg of calcium and 4.8 micrograms of vitamin D.

Fruits

As we said, vitamin C is essential for bone health. Different fruits contain this vitamin:

• 154 grams of oranges: 81.9 mg
• 248 grams of orange juice: 83.3 milligrams
• 308 grams of grapefruit: 96.1 mg
• 75 grams of kiwi: 56 mg
• 150 grams of strawberries: 88.2 mg
• 156 grams of cantaloupe: 57.3 mg

sweet potato

Another of the best foods to increase height is sweet potatoes. Research shows that carotenoids from plant sources such as yellow and orange vegetables help maintain bone health. The human body converts carotenoids to vitamin A. Sweet potatoes are a good source of vitamin A and are effective in bone health and improving height growth.

L-arginine to increase height

In addition to vitamins and minerals, amino acids can also be effective in increasing height growth, and the most important of them is L-arginine. L-Arginine helps stimulate growth hormone by stimulating growth hormone to increase height if the bone growth plates are not closed yet. This amino acid is prepared as a supplement and can be used for children with developmental problems in consultation with a doctor. Note that the dosage should be determined by your doctor, but in general L-arginine in normal amounts is often completely safe and without side effects.

The effect of sleep on height increase in children and adolescents

Lack of sleep has a negative effect on the growth and development of the child. Factors that indicate a person is getting enough sleep include:

• Sleep 15 to 30 minutes after going to bed
• Wake up for about a certain hour each day
• Feeling energized and refreshed throughout the day

The right amount of sleep for people depends on their age:

• 4 to 12 months: 12 to 16 hours
• 1 to 2 years old: 11 to 14 hours
• 3 to 5 years old: 10 to 13 hours
• 6 to 12 years old: 9 to 12 hours
• 13 to 18 years old: 8 to 10 hours

The final word

In this article, we have introduced the best foods to increase height. Experts recommend that you include all food groups in your child’s diet so that they can gain weight and height by benefiting from all of them. Note that exercise and adequate sleep are also effective in height growth, but no factor is more prominent than genetics.