We all know that height largely depends on genetics, however, getting adequate nutrients in the diet regimen is quintessential to guaranteeing normal growth and development. Though you cannot grow taller once you have reached maximum height, certain foods and nutrients in your child’s diet can help immensely towards maintaining healthy bones, joints and body.
Protein holds a key role in proper growth and development while also supporting tissue repair and immune function. Other micronutrients like calcium, vitamin D, magnesium and phosphorus are also involved in bone health, which is primary to growth. Some studies disclose that probiotics, the beneficial gut bacteria found mostly in fermented foods also help in increasing growth in children.
Here we have listed vital minerals and vitamins that your body requires to promote growth and development. Essentially these nutrients contribute to overall health and well-being.
Remember that your body stops growing after a certain age and good nutrition may only improve health from then on and will not contribute to your physical height in any way.
5 Nutrients Essential To Enhance Height
Vitamin D
Vitamin D is the pivotal vitamin that contributes greatly to making the bones stronger, sturdy and long. When a child does not get adequate vitamin D, then his bones and teeth become weak and fragile. Sunlight is the primary source of vitamin D, you can also up your vitamin D level by adding a whole lot of foods to your meal such as mushrooms, eggs, vitamin D-fortified juices and milk. This will support attaining optimal height by assisting the human body in effectively absorbing minerals calcium and phosphorus which are crucial for the proper growth of the bones.
Also Read: Bothered With Short Height? 5 Super-Effective Yoga Postures To Become Taller Naturally
Vitamin B1
Vitamin B1 can help the body attain optimal height indirectly as it holds a remarkable role in maintaining normal growth and development. Thiamin (vitamin B1) aids in stimulating the digestion process and maintains the healthy function of the heart and nervous system. This B vitamin may not directly promote height but supports augmenting a person’s physical well-being and development. Soybeans, peanuts, lentils, green peas, fortified cereals, sunflower seeds, fish, meat and yoghurt are some of the food sources laden with B1.
Vitamin B2
Vitamin B2 also known as riboflavin is an important nutrient that aids in increasing height. Riboflavin plays a key role in the growth of bones, skin, hair and nails. Adding this B vitamin to your child’s diet regimen helps in strengthening bones and maintaining height. Some of the foods abundant in vitamin B2 include eggs, fish, milk and green leafy vegetables.
Vitamin C
Vitamin C also known as ascorbic acid contributes greatly to strengthening bones and teeth and promoting normal growth and development. It is also needed for the growth and repair of tissues in the human body, which is used to form an important protein to make skin, tendons, ligaments and blood vessels. It is a potent antioxidant that triggers the immune system, heals wounds and averts the risk of infections. Citrus fruits, guava, berries, tomatoes, chillies, and potatoes are some of the rich sources of vitamin C.
Calcium
Calcium is one of the most crucial minerals needed by the body to promote and optimize bone growth and development. Adequate intake of calcium support strengthening the bones and teeth and also improve longevity. Along with calcium, an adequate amount of phosphorus is also valuable in improving the growth and development of bones. The primary source of calcium is dairy and dairy products, while it can be obtained from spinach, nuts, greens and fortified cereals and soy products.
Also Read: Calcium: Functions, Food Sources, Supplements, Deficiencies And Toxicity
