Height is highly genetically dependent, but adequate dietary nutrients are absolutely essential to ensure proper growth and development. You can’t grow tall when you reach your maximum height, but certain foods can help you stay tall by keeping your bones, joints, and body healthy and strong. For example, protein plays an essential role in healthy development while promoting tissue repair and enhancing immune system function. Other micro-nutrients such as calcium, vitamin D, magnesium, and phosphorus are involved in bone health, which is central to growth.
On the other hand, many other studies have shown that probiotics, a type of beneficial bacterium commonly found in fermented foods, may also promote child growth.
Here are foods that can help you grow and maintain your height.
Beans are very nutritious and are an excellent source of protein. The protein has been shown to increase levels of insulin-like growth factor 1, an important hormone that regulates child growth. Beans are also rich in iron and vitamin B and may help protect against anemia, a condition considered by deficiency of healthy red blood cells in the body.
Not only is iron compulsory for tissue growth, but iron deficiency anemia may also subsidize delayed growth in children. Furthermore, beans are rich in numerous other nutrients, such as fiber, copper, magnesium, manganese, and zinc.
Chicken can be an excellent additive to a healthy diet, rich in protein and many other essential nutrients. Especially rich in vitamin B12. It is a water-soluble vitamin that is important for growing tall and maintaining height. It also contains taurine, an amino acid that regulates bone formation and growth. In addition, chicken contains protein, which is about 20 grams in a 3-ounce (85 grams) serving.
Chicken is also an excellent source of nicotinic acid, selenium, phosphorus, and vitamin B6, although the same nutritional profile may vary slightly depending on the cutting and cooking method.
Almonds are rich in many vitamins and minerals needed for growth. Besides consuming a lot of healthy fat, that is rich in dietary fiber, manganese, and magnesium. In addition, almonds are rich in vitamin E, a fat-soluble vitamin that acts as an antioxidant. This vital vitamin deficiency can cause serious side effects such as stunting in children. Almonds can also help promote bone health.
A small study of 14 people found that eating almonds inhibited the formation of osteoclasts, a type of cell that destroys bone tissue.
Leafy vegetables such as spinach, arugula, and cabbage are nutritious superstars. The exact amount of nutrients varies from species to species, but green vegetables usually provide concentrated amounts of vitamin C, calcium, iron, magnesium, and potassium. It is also rich in Vitamin K, a nutrient that can help improve growth and increase bone density to maintain height. A study of 103 women showed that regular vegetable intake significantly reduced the risk of bone mass.
Milk is often a vital part of a healthy and balanced diet. It may also help support growth by providing critical nutrients for bone health, such as calcium, phosphorus, and magnesium. Milk is also rich in protein, and one cup (244 mL) of serving contains about 8 grams of nutrients.
In addition, studies show that milk can stimulate a child’s growth, help them gain weight, and build muscle. However, if you are allergic or intolerant, you should avoid milk.
Nutrition plays a fundamental role in endorsing proper growth and development. Supplementing a diet with a variety of nutritious ingredients improves overall health and helps maintain growth and size. Therefore, it is essential to stock up on whole, healthy foods to ensure that you get the vitamins and minerals your body needs.