Though your child’s maximum height will be determined by genetics more than anything else, parents can help their kids reach their height’s full potential by making sure that they get the right nourishment.
According to AOL, men today are 4.5 inches taller than they used to be 100 years ago, and this can largely be attributed to improvements in nutrition. Here are the kinds of food that you should be feeding your children to make them grow tall and strong.
What can you read in this article?
- What makes you grow taller
- Food that make you taller
- Supplements to help child grow taller
What makes you grow taller
Hormones
Hormones are produced by the body to tell the growth plates to generate new bone. Growth hormones, thyroid hormones, and sex hormones are among these hormones.
DNA
The most important component in determining a person's height is their DNA. More than 700 distinct gene variations that determine height have been discovered by scientists. Some of these genes affect the growth plates, whereas others affect growth hormone synthesis.
For example, people of different ethnic backgrounds have distinct normal height ranges, with DNA being the key driver. Moreover, Down syndrome and Marfan syndrome are two genetic diseases that might alter a person's adult height.
Enough rest and sleep
In children and teenagers, sleep is beneficial to their growth and development. The body releases the hormones it needs to grow during deep sleep. As a result, getting adequate sleep may help you grow to your full potential.
Over time, not getting enough sleep can interfere with healthy growth, cause various health concerns, and damage a child's ability to focus, learn, and engage in life.
Good Posture
You may appear shorter than you are due to poor posture. Slumping or slouching might potentially alter your actual height over time.
Your back should have three natural curves. These curves may adjust to match your new posture if you slump or slouch frequently. This can also result in neck and back pain.
It's crucial to be aware of how you stand, sit, and sleep.
Active lifestyle
Regular exercise offers numerous advantages. It boosts HGH production, strengthens your muscles and bones, and helps you maintain a healthy weight.
Exercising as an adult has its own set of advantages. It can help you maintain your general health while also lowering your risk of developing osteoporosis. This condition develops when your bones become brittle or weak, resulting in a reduction of bone density. You may "shrink" as a result of this.
To lower your risk, go for a walk, play tennis, or do yoga several times a week.
A balanced diet
Man cannot live on protein and calcium alone. In fact, too much of either can make you very sick. Look for foods that are rich in different kinds of vitamins and minerals, which all work together to help in your child’s development. Vitamin A, for example, helps synthesize protein. Vitamin D helps absorb calcium and maintain strong bones. Other vitamins and minerals help ward off disease, keeping the body strong.
Calcium-rich foods
According to WebMD, calcium doesn’t only help with bone growth but also helps with circulation and muscle function. Give your kids calcium-rich foods like milk, yogurt, and even spinach!
Protein-rich foods
Protein is characterized as the building block of the body. It is easily one of the most crucial components needed to keep your body strong. That doesn’t mean that you should load up your child on protein in hopes that he would grow to be as tall as a professional basketball player, because unless it’s in your genes, you can’t.
Also note that you shouldn’t feed your child too much protein, as it can cause different kinds of health problems. Balance, as always, is key.
Some foods that are rich in protein are eggs, milk, soybeans, oatmeal, and lean meat.
Foods that make you taller
Compiled from Healthline, here are foods that make you taller. It wouldn’t hurt to include them in your diet!
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Beans
Beans are a nutrient-dense food that is particularly high in protein. Protein has been proven to boost insulin-like growth factor levels, a key hormone that controls growth in children.
Beans are also high in iron and B vitamins, which can help prevent anemia, a condition in which the body lacks healthy red blood cells. Not only is iron necessary for tissue growth, but iron deficiency anemia can cause children to grow slowly.
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Almonds
Almonds are high in many of the vitamins and minerals required for taller growth. They're abundant in fiber, manganese, and magnesium, in addition to a variety of healthful fats. Almonds are very high in vitamin E, a fat-soluble vitamin that also functions as an antioxidant.
READ MORE:
How to Grow Taller: What Parents Can Do to Help Their Children Reach Their Full Height Potential
Want to help your kids grow taller? Feed them these foods!
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Leafy Greens
When it comes to nutrients, leafy greens like spinach, kale, arugula, and cabbage are the best ones. While the exact number of nutrients varies depending on the variety, leafy greens often have a high concentration of vitamin C, calcium, iron, magnesium, and potassium.
They're also high in vitamin K, a substance that supports increased growth and height maintenance by increasing bone density.
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Yogurt
Yogurt is a good source of a number of essential nutrients for growth, including protein. Probiotics, a form of beneficial bacteria that can aid maintain gut health, are found in some types.
Probiotics have been shown in certain studies to help children grow in addition to enhancing immune function and decreasing inflammation.
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Sweet Potatoes
Sweet potatoes are high in vitamin A, which can help you grow taller or maintain your height by improving bone health.
They also include soluble and insoluble fiber, which helps aid digestion and stimulate the growth of beneficial bacteria in the stomach. Maintaining a healthy gut microbiome can also help you absorb more nutrients, ensuring that you get the vitamins and minerals you need for proper growth and development.
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Chicken
Chicken is high in protein and a variety of other elements, making it a wonderful supplement to a healthy diet. It's especially high in vitamin B12, a water-soluble vitamin that's essential for growing and maintaining your height.
Taurine, an amino acid that affects bone production and growth, is also abundant in chicken.
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Milk
Milk is frequently seen as an important part of a balanced, nutritious diet. It can also aid growth by providing calcium, phosphorus, and magnesium, as well as other nutrients necessary for bone development. Definitely one of the most popular foods that make you taller.
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Quinoa
Quinoa is a high-nutrient seed that is frequently substituted for other grains in the diet. It's one of the few plant-based foods that's considered a complete protein, which means it has all nine necessary amino acids your body needs.
It's also high in magnesium, which is a vital component of bone tissue that helps to build bone mineral density.
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Eggs
Eggs are nutrient-dense powerhouses. They're particularly high in protein, with a single large egg containing 6 grams. They also contain a variety of other vitamins and minerals that are important for growth, such as vitamin D, which can help preserve skeletal health by increasing calcium absorption.
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Berries
Berries like blueberries, strawberries, blackberries, and raspberries are packed with vitamins and minerals. Vitamin C, which supports cell growth and tissue healing, is notably abundant in them.
Vitamin C also boosts the production of collagen, the most prevalent protein in the human body. Collagen has been shown in studies to boost bone density and improve bone health, potentially allowing you to grow taller or retain your current height.
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Salmon
Salmon is a fatty fish with a high omega-3 fatty acid content. Omega-3 fatty acids are heart-healthy lipid that is essential for growth and development.
Omega-3 fatty acids may also be involved in bone health and may increase bone turnover to enhance growth, according to some research. Include Salmon in your list of foods that make you taller.
Foods that increase height growth hormone
Melatonin-rich diet
A good night's sleep is connected to higher human growth hormone (HGH), hence melatonin-rich diets are recommended. Eggs, salmon, mustard seeds, tomatoes, almonds, grapes, raspberries, and pomegranate are examples of these foods.
Tryptophan
Another study discovered that a tryptophan-rich lunch combined with daytime exposure to strong light dramatically increased HGH levels. Eggs, milk, cereals, beans, and meat are all high in tryptophan.
Low insulin
In healthy adults, growth hormone production is three to four times higher, demonstrating a definite relationship between insulin and HGH.
Make sure your insulin levels are at their lowest at night to maximize HGH production. To do so, keep a close eye on your sugar intake, especially at night.
White bread, white rice, and pasta are all refined carbs that have been shown to raise insulin levels.
Arginine
Lastly, one of the foods that increase height growth hormone is Arginine. It is an amino acid that aids in the production of HGH. Red meat, seeds, almonds, chicken, brown rice, and soybeans are all high in arginine.
Supplements to help child grow taller
Supplements for height growth are prescribed to supplement children's erratic diets and provide their growing bodies with the nutrients they need to achieve healthy height growth.
Calcium, zinc, multi-minerals, multivitamins, magnesium, and vitamin B are among the elements in these supplements that have been shown to benefit your children's height growth and overall health.
Examples of growth supplements in the Philippines include Growee and Cherifer. However, you may consult your doctor for a prescription of a more appropriate growth supplement for your child.
Your child can still grow to their full height despite constraints. Keep in mind that you only have a short time to make sure they do. Your child will stop growing once they reach a particular age.
As a result, it's critical to ensure that they receive adequate nutrients and a well-balanced diet. Moreover, encourage your child to sleep well, exercise, and participate in sports to stay healthy and strengthen their bones and muscles.