It is a fact that a person’s height is determined by his/her genes. But it is also scientifically proven that certain external factors stimulate faster growth, and balanced nutrition is one of them. A kid can have poor height due to improper nutrition.
As I was busy calling my Uverse customer support, I noticed that my ten-year-old son could not open a peanut butter jar on his own. He stood there, waiting for me to help him. This made me a little worried regarding his nutrition and growth.
So, I have done some research about the important nutrients and superfoods that should be an essential part of every kid’s diet. This way, you will be certain that you are adding maximum growth potential to the food they intake. Also, you should include these in your adult diet too, to maintain healthy body weight.
1. Protein-Packed Foods
It is a known fact that protein builds tissues. They can help in increasing height and growth by building new body tissues. They contain amino acids that are responsible for growth hormones and are necessary for maintaining the health of tissues, organs, muscles, bones, skin, and teeth. Proteins also act as enzymes and stimulate the different biochemical functions of the body, including excretion, respiration, and digestion, thus stimulating growth.
Try and replace your carbohydrates with protein-packed foods such as eggs, milk, fish, and legumes. For height increase, protein in the daily diet is a must.
2. Mineral-Packed Foods
The foods which are rich in minerals like phosphorus, iodine, fluoride, iron, and magnesium can stimulate body growth, and increase height. Calcium, the most vital mineral, is most important for the growth of bones. Carbonated drinks and foods rich in sugar and salt work as calcium inhibitors, thus halt growth.
3. Vitamin-Rich Foods
Vitamin D is the main requirement for calcium absorption in your body. Its deficiency can lead to impaired growth, short stature, and weak bones. Also, Other vitamins like vitamin B1, vitamin B2, vitamin A, vitamin C, and riboflavin are also important for healthy growth. Most of these can be found in vegetables and fruits.
This is moms’ favourite superfood all over the world. It is rich in calcium which, as we have talked earlier, is essential for strong bones. It also contains vitamin A which preserves calcium in the body. Easily digestible, it is rich in proteins too. For better growth, 2-3 glasses per day are recommended by doctors.
5. Dairy Products
If you want superfoods that have a visible effect on height, you should include dairy products along with milk. Dairy products include yoghurt, cream, cheese, butter, etc., and they are very rich in vitamin A, B, D, and E. They are also good sources of protein and calcium. Consider these an essential part of the daily diet of kids hitting puberty.
6. Vegetable and Fruits
They not only increase height and stimulate growth, but they also play an important role in developing healthy eating habits.
You can have fibre, vitamins, folates, and potassium from them. Vitamin A aids in the development of tissues and bones. In fruits, you can find vitamin A in papaya, grapefruit, mango, apricots, watermelon and passion fruit, etc. In vegetables, eat spinach, broccoli, peas, carrots, cabbages, sweet potato. Also, berries, potatoes, tomatoes, and citrus fruits contain vitamin C which helps in healthy bone growth – critical for height.
In animal food sources, chicken is the most easily available and is also comparatively cheaper. It helps in building body tissues and stimulates muscle growth. Kids normally love chicken, and you can make it an essential part of their diet by cooking it in different styles and with different recipes.
Beef is also a good source of protein. But you have to be careful with the intake as beef is high in cholesterol, and can become a health risk if taken in big portion quantities.
9. Grains and Starches
Starches and grains provide fibre, magnesium, selenium, and vitamin B to our body. They form the basic energy source in our bodies. They contribute a lot to the calorie count and should be an essential part of a daily diet, especially for children in growing ages, and puberty, when the growth is rapid. Foods that you can count in the grains and starches family are popcorn, brown rice, whole-grain pasta, whole wheat bread, etc.
Eggs are rich in proteins. As an adult, you can skip the yoke as it contains fat, but the white albumen is 100% protein, so the kids should have both. Eggs are also rich in vitamin B2, which is also called riboflavin. For stimulated height growth, you can take from 3 to 6 eggs per day.
Height plays an important role in overall personality, some are blessed with great genes, whereas some need to work a little bit to achieve that perfect height. It is a fact that after a certain age the growth of height becomes stagnant, and this is why most people take care of the child’s height right from their early days.
Interestingly, there are several things that lead to the overall growth of a child, but dietary habits play a pivotal role. Hence, it is often advised to feed your kid with a proper nutrient-rich diet as this will give your child ample nutrition for a good height and weight according to his/her age.
Are these helpful? Well, making a weekly diet chart makes it easier for me to have some spare time to relax in my new place.
What are your superfoods? Share in the comments below.