Though genetics play 60 to 70% of the role when it comes to height, the nutrition and the overall activity of the body can still have quite an impact, especially on a growing child’s body. So we decided to look into some of the best food that can be fed to children to promote the optimal level of height growth, so without further ado, let’s get right into it.
Milk is a highly nutritious drink and contains lots of protein, calcium, Vitamin A and Vitamin D along with some other really helpful nutrients.
- Calcium: Helps in strengthening bones and even teeth
- Protein: Serves as a great source of energy and helps build and repair muscles
- Potassium: Helps in maintaining a healthy blood pressure
- Phosphorus: Another nutrient that helps in strengthening bones and makes you more energetic
- Helps strengthen bones and generate energy’
- Vitamin D: Very helpful for bones’ health
- Vitamin B12: Helps in maintaining healthy red blood cells and never tissues
- Vitamin A: Helps in strengthening the immune system and maintaining normal vision and skin
- Maintains the immune system; helps maintain normal vision and skin
- Riboflavin (B2): This is a nutrient the helps in healthy digestion of food
- Niacin: Helps in the digestion of sugars and fatty acids
We have all been told how important drink is and that we should drinking lots of it to grow and be stronger as children and the nutrition that it is packed with does stand by this claim being made, and hence should be one of the essential parts of a diet ( especially a child’s diet )
Moreover, even the public health policies recommend dairy consumption and have even started school lunch programs that include cow’ milk. And the American Academy of Pediatrics recommends that children should be having 2 to 3 servings of dairy products each and every day. But due to the high demand of milk in the overall market, many of the suppliers of milk have started using supplements as a way to produce as much milk as possible, and the debate of how good these supplements are is still on-going
Beans are quite high in protein, it contains every 9 aminoacids needed by the body. It is also very high in fiber which can be beneficial for digestion. it is also cholesterol-free and low in saturated fats. Very high in antioxidants. It is also a very good source of Omega 3 fatty acids. And last but not the least it is also high in phytoestrogens (which can be helpful for better heart health).
Chicken along with being rich in protein also comes with Vitamin b12 and taurine which can all be very helpful when it comes to the growth of a child
- Chicken also helps in Building Muscles
- Chicken Strengthens Bones
- Chicken Promotes Heart Health
- Chicken Aids in Weight Loss
- Helps better the mood
High in vitamin E and also have been shown to stop the creation of osteoclasts within the body which is a cell that breaks down bone tissues, so they are great too
- Almonds are packed with antioxidants
- Helps with digestion
- prevents harmful oxidation of LDL cholesterol
- Fiber: 3.5 grams
- Protein: 6 grams
- Fat: 14 grams (9 of which are monounsaturated)
- Vitamin E: 37% of the RDI
- Manganese: 32% of the RDI
- Magnesium: 20% of the RDI
- Contain Copper And Vitamin B 2
All of these nutrients can be very helpful when it comes to increasing height
High in Vitamin K, which supports bone health, a recent study has also found that a regular intake of leafy greens could preserve bone mass
High in protein, calcium, magnesium, phosphorus, and even potassium. Which are all essential nutrients for the healthy growth of a child. Yogurt also contains probiotics that promote better digestive health and reduce the overall symptoms of some common gastrointestinal disorders, such as bloating, diarrhea, and constipation. Also helps in boosting the immune system
High in Vitamin A which enhances the overall health of a bone. Moreover, they are also quite high in fiber and promote digestive health and overall digestion of other nutrients. A list of the nutrition provided in 200 grams of baked sweet potato with its skin
- Fat: 0.3 grams
- Fiber: 6.6 grams
- Vitamin A: 769% of the Daily Value (DV)
- Vitamin C: 65% of the DV
- Manganese: 50% of the DV
- Vitamin B6: 29% of the DV
- Potassium: 27% of the DV
- Pantothenic acid: 18% of the DV
- Copper: 16% of the DV
- Niacin: 15% of the DV
- Calories: 180
- Carbs: 41.4 grams
- Protein: 4 grams
High in Magnesium and protein which can help in increasing the bone mineral density
This is what 185 grams of Quina contains, and just a heads up, RDA stands for Recommended Dietery Allowance
- Manganese: 58% of the recommended daily allowance (RDA).
- Magnesium: 30% of the RDA.
- Phosphorus: 28% of the RDA.
- Folate: 19% of the RDA.
- Copper: 18% of the RDA.
- Iron: 15% of the RDA.
- Zinc: 13% of the RDA.
- Potassium 9% of the RDA.
- B1, B2, and B6.
- Amounts of calcium, B3 (niacin), and vitamin E.
- Protein: 8 grams.
- Fiber: 5 grams.
High in protein and Vitamin D, and studies have shown that eating eggs regularly can promote height growth in children. To elaborate the nutrition an egg provides is listed down below
- Contains Vitamin E, Vitamin K, Vitamin D, Calcium, & Zinc
- Protein: 6 Grams
- Calories: 77 Grams
- Folate: 5% of the RDA
- Vitamin B5: 7% of the RDA
- Vitamin B12: 9% of the RDA
- Vitamin B2: 15% of the RDA
- Phosphorus: 9% of the RDA
- Vitamin A: 6% of the RDA
- Selenium: 22% of the RDA
High in Vitamin C, which promotes cell growth, supports tissue repair and even increases the production of collagen
- has alot of antioxidants
- Improves blood sugar level and helps in digestion as it also comes with a lot of fiber
- A hundred gram of blueberries include the following nutrients
- Calories: 43
- Vitamin C: 35% of the Reference Daily Intake (RDI)
- Manganese: 32% of the RDI
- Vitamin K1: 25% of the RDI
- Copper: 8% of the RDI
- Folate: 6% of the RDI
- Helps with inflammation
- Lowers cholesterol levels
- Food for skin
- Carbs And Fibre
- Raspberries: 11.9 grams of carbs, 6.5 of which are fiber
- Blackberries: 10.2 grams of carbs, 5.3 of which are fiber
- Strawberries: 7.7 grams of carbs, 2.0 of which are fiber
- Blueberries: 14.5 grams of carbs, 2.4 of which are fiber
Berries are high in vitamin C, which promotes cell growth, supports tissue repair, and increases collagen production as well.
High in Omega-3 fatty acids that can not only help improve the sleep cycle but also aid bone growth
A 100g of salmon includes around:
- 232 calories
- 25g protein
- 14.6g fat
- 2.8g saturated fat
- Contains vitamins A, D, E, and K
- Also, provide lubrication to joints, this is due to the fatty acid it consists
- Also helps better metabolic rate of a child’s body
If you want to know about some exercises that can help you with increasing height, stylecraze has a great article written on just that, so do give it a look if you are interested ” 29 Best Exercises To Increase Height “
Hopefully, this article was helpful in informing you about some of the things that you can do to increase your height, feel free to use the comment section below and if you want an answer to “How To Grow 5 Inches Taller In 2 Weeks?” we have an article written on that too so do give it a look too