13 foods to help increase height naturally

1. Stages of height growth in children

There are four main stages of height growth in children, of which the most prominent stages are the first 1000 days of life (determining 60% of adult height) and puberty (children can grow 8-12cm per year until the age of 20).

Dr. Phan Bich Nga, Head of the Department of Pediatric Nutrition Consultation, National Institute of Nutrition, said the stages of height development in children are as follows:

The first 1000 days of life

The first 1000 days of life are calculated from the time the child is in the womb until 24 months old. This is the golden period for height and physical development as recommended by the World Health Organization. The first 1000 days of life is the period that determines 60% of the child's ability to develop height in the future.

Stage 0-2 years old

If well nourished, children will grow 25 cm in the first 12 months and 10 cm in the following year.

Stage 3 - 13 years old

Create a scientific lifestyle and nutrition regimen for your child to create a springboard for the best development during the later stages of puberty.

After the age of 2, the child's growth rate will decrease, the child's height will increase by 5 - 8 cm in 1 year until puberty, an average of about 6.2 cm per year. Bone density also increases by about 1% per year. This is the stage when the child's height development is most stable.

Puberty

In boys, this stage starts from 11 to 18 years old, and in girls it usually starts from 10 to 16 years old. There is a difference in the age of height development in boys and girls during this period.

Specifically, children develop their height best at 10 - 16 years old for girls and 12 - 18 years old for boys. This is considered the final golden stage for children's height development.

If well cared for, children can grow 8 - 12cm per year until the age of 20. However, this also depends on the different diets and exercise regimens of each child.

2. Foods that help increase height and are good for bone health

Until the end of adolescence, a person's bones continue to lengthen as they grow. Growth plates are found in the bones. These growth plates fuse when puberty ends, causing the person to stop growing. Some factors that affect a person's height growth include:

Genetics: A person's height is largely determined by genetics. According to some studies, genetics accounts for about 80% of an individual's height.

Gender: Girls usually stop growing when puberty ends. Boys usually reach their full height around age 18.

Hormones: Hormones that the body produces can affect a person's growth.

A person will stop growing in height when they reach adulthood. However, height can be affected by general health and nutrition during growth and development in childhood and adolescence.

Even if you can't grow any taller once you've reached your maximum height, certain height-boosting foods can help you maintain your height by protecting the strength and health of your bones, joints, and entire body. For example, protein is essential for normal growth, as well as the immune system and tissue repair. In addition to these micronutrients, bone health, which is essential for growth, is influenced by calcium, vitamin D, magnesium, and phosphorus. Probiotics, a type of beneficial bacteria often found in fermented foods, have also been linked to increased growth in young children.

3. Refer to some foods that help increase height naturally

Chicken

Chicken is a great food to increase height because it is rich in protein and some other important ingredients. Chicken is especially rich in vitamin B12, a water-soluble vitamin that is essential for maintaining and increasing height. Taurine, an amino acid that controls bone growth and formation, is also rich in chicken. 85 grams of chicken has about 20 grams of protein. Chicken is a rich source of niacin, selenium, phosphorus and vitamin B6, although the actual nutritional composition may vary slightly depending on the preparation and cooking technique.

Egg

A nutritious diet helps children grow taller.

Eggs are a really good source of nutrition and are a great food to increase height in teenagers. One large egg has 6 grams of protein, making them high in protein.

Eggs are also rich in other nutrients, such as vitamin D, which can help the body absorb calcium and keep bones healthy. According to one study, giving vitamin D supplements to children with low vitamin D levels led to faster growth over the course of six months. Additionally, a study of 874 children found that children who ate eggs were taller each month.

Salmon

Salmon is rich in omega-3 fatty acids, a heart-healthy lipid that is essential for growth and development. Some studies have shown that omega-3 fatty acids may be linked to bone health, promoting bone metabolism for optimal growth. Furthermore, children with low levels of omega-3 fatty acids may have more sleep problems, which can be detrimental to growth. Salmon is also rich in protein, B vitamins, selenium, and potassium.

Bean

Beans are an excellent source of protein and are quite nutritious. Protein has been shown to increase levels of insulin-like growth factor-1, an important hormone that controls a child’s growing height. Beans are also rich in iron and B vitamins, which can help prevent anemia. Iron is not only essential for tissue growth, but iron deficiency anemia can also cause children to grow more slowly. Beans are also a good source of fiber, copper, magnesium, manganese, and zinc, among other minerals.

Green leafy vegetables are one of the foods in a nutritious diet that helps children grow taller.

Green leafy vegetables

Green leafy vegetables are superstars when it comes to increasing height, such as spinach, kale, arugula, and cabbage. Leafy greens typically contain a good amount of vitamin C, calcium, iron, magnesium, and potassium, although the exact amount of minerals varies between different types. They also contain a lot of vitamin K, which helps support bone density and height maintenance by supporting growth.

Fruit

Fruits are an excellent source of fiber, vitamins and minerals that are essential for healthy growth and development. Especially for vegetarians, dried fruits such as raisins, prunes, figs and dried apricots are good sources of calcium. Vitamin C in fruits includes grapefruit, oranges, lemons, pineapple and papaya. Vitamin C is essential for the synthesis of collagen, which acts as a building block for bone mineralization.

Berries

Berries are considered a good food to grow taller because they are rich in vitamin C, which helps tissues grow and heal. The most common protein in the body, collagen, is also produced more frequently thanks to vitamin C. Collagen has been shown in studies to increase bone density and improve bone health, helping to increase or maintain height. In addition, berries also contain many additional vitamins and minerals, including fiber, vitamin K, and manganese.

Milk

Milk is generally considered an essential part of a balanced, nutritious diet. Milk can also aid growth by providing several nutrients, including calcium, phosphorus, and magnesium, which are important for bone health. Additionally, studies have shown that cow's milk can promote growth in children and may increase muscle mass and weight gain. However, if you have an allergy or intolerance, you should not consume milk.

Yogurt

Protein is just one of the essential ingredients in yogurt that plays a role in increasing height. Some varieties also contain probiotics, a group of beneficial bacteria that can help maintain gut health. Probiotics have been found to enhance immune function, reduce inflammation, and according to some studies, may aid in the growth of children. Additionally, yogurt is an excellent source of calcium, magnesium, phosphorus, and potassium, all of which are essential for bone metabolism.

Whole grains

Whole grains are rich in B vitamins, magnesium, calcium, selenium, zinc and iron, which also contain small amounts of calcium. B vitamins in particular support cell and bone growth. Zinc and iron are essential for our bodies to create the best bone matrix or structure for bone strength. According to studies, magnesium can increase bone density and magnesium deficiency can affect the body's ability to absorb calcium.

Quinoa

Quinoa is a very nutritious grain and is often used as a substitute for other grains to increase height. It is one of the few plant-based foods that is considered a complete protein because it contains all nine essential amino acids that the body needs. Magnesium is another important nutrient found in quinoa in large amounts. It is an important part of bone tissue and helps increase bone mineral density. In addition, quinoa is high in manganese, folate, and phosphorus per serving, all of which are important for keeping bones healthy.

Almond

Many vitamins and minerals that are essential for increasing height are found in almonds. They are also high in good fats and are rich in fiber, manganese, and magnesium. Almonds are also a source of vitamin E, a fat-soluble vitamin and antioxidant. In addition, almonds can promote bone health.

Sweet potato

Sweet potatoes are particularly rich in vitamin A, which helps promote bone health and aid in increasing or maintaining height. Sweet potatoes also contain both soluble and insoluble fiber, which can help promote digestive health and help beneficial bacteria grow more easily in the gut. By maintaining a healthy gut flora, you can increase your body’s ability to absorb nutrients and ensure that you are getting the vitamins and minerals you need for growth and development. Sweet potatoes also contain significant amounts of vitamin C, manganese, vitamin B6, and potassium.

Exercise is an active activity that contributes to height growth.

4. Some other important things

In addition to maintaining a nutritious diet, prioritizing healthy foods rich in nutrients, vitamins and minerals that are beneficial for height development, parents need to encourage children to participate in sports such as volleyball or basketball... Playing early in the morning or late at night helps the body absorb sunlight, which is very important for bone development.

In addition, to stimulate growth and development, proper sleep is very important. One study found that sleeping more at night promotes the release of growth hormone.

Maintaining good posture is also important, as a child's height can be affected by slouching or hunchbacking.

If you want growth-promoting supplements, ask your doctor or nutritionist. Do not arbitrarily give your child products based on advice.

Source: https://giadinh.suckhoedoisong.vn/13-loai-thuc-pham-giup-tang-chieu-cao-tu-nhien-172241015092205991.htm