Height is a significant aspect to consider in children, especially when they hit the growth spurt. Maximum growth takes places during infancy, between the ages of six and eight, and just when the child hits puberty. Development of growth plates begins a little after puberty, which eventually leads to the end of growth spurt and height. It is extremely crucial that parents take all the efforts to ensure healthy growth of their children during this phase.
A child with short stature might suffer from low self esteem when compared to his or her taller peers. This could potentially harm the child’s mental health. Although, one’s height is controlled mainly by genes, a good diet with the appropriate nutrients and supplements can boost bone growth and ultimately help in increasing one’s stature moderately.
The Human Growth Hormone or HGH secreted by the pituitary gland is responsible for an individual’s height. Under secretion of this hormone during the growth spurt leads to short stature. Hence, a child’s diet should ensure that there are components which increase the secretion of HGH.
Given below are some important nutrients that must be included in a child’s diet in order to increase his or her height:
Proteins are important irrespective of an individual’s age. However, in the case of a child, protein is required in high amounts to support rapid growth changes taking place in the body, proper tissue repair, bone growth, hormone synthesis (mainly HGH), and building muscle mass. Proteins are also required for most enzymes that catalyze important biosynthetic reactions. A combination of essential protein rich foods such as soybean, meat, eggs, fish, legumes, etc is a must in the diet.
Height and calcium are almost synonymous with each other. Calcium is undoubtedly the most important component of a child’s diet in order to increase height. It is responsible for development of bones and muscles. Milk, curd, leafy vegetables, eggs, beans are important sources of calcium.
In order to absorb calcium and phosphorus into the blood , Vitamin D is required. Vitamin D promotes healthy bone growth and elongation. It is found in two forms namely, Vitamin D2 that is plant based, and Vitamin D3 that is synthesised in the body in the presence of sunlight. Dairy products and leafy vegetables are rich sources of Vitamin D.
Moreover, Vitamins B 12 and C also promote an increase in height. Fish, green vegetables, meat, egg yolk, citrus fruits, etc are rich sources of these vitamins.
Other important minerals:
There are other important minerals that should be supplemented with the main diet, for increasing a child’s height. Zinc, manganese, iodine, fluorine, iron, magnesium, phosphorus are some of the minerals that should be a part of the diet, to boost height. These are abundant in fresh fruits and vegetables, milk, meat, eggs, yolk, etc., Read here some more information and advice on what should I eat to increase my height
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