Height Matters: 10 Essential Foods For Your Kids To Help Them Grow
Help your child grow up | Photo credit: iStock images
- Every person is born with genes that will help dictate their height and there is no magic pill to make a person taller than that.
- However, other factors such as inadequate nutrition or medical conditions can alter this outlook.
- During their growing years, children need essential nutrients that help their connective tissues, bones and muscles to develop in good health.
Of course, human beings around the world come in different sizes. While size is not the key to a great personality, it is one of the most sought after traits.
Tall parents will father tall children, and short parents will have short children – is a myth. There is much more than heredity to consider before assuming that a person will automatically be the same height as their parents. Several factors come into play in determining a child’s growth trajectory – especially vertical growth. Medical conditions, hormonal deficiencies, and more can all contribute to your height.
Of course, eating more vegetables won’t automatically make your beloved son or daughter taller. But proper nutrition during your growing years is essential for human development, and that includes growing your child’s height.
A diet based on whole, nutritious foods can ensure babies will grow to the height that their genes might dictate. You will be happy to facilitate this, given that, on the other hand, a poor diet could lead to a height smaller than you parents.
Let’s see which foods are essential for a child’s growth. Try to include these foods as regularly as possible in the child’s diet. Some can be used daily, others should appear at least once a week or more often.
- Dairy products: A study published by the U.S. National Library of Medicine https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6518138/ that investigated the effects of consuming dairy products on size and content mineral levels in bones in children found that adding dairy to a person’s diet was associated with increased bone mineral content during childhood. Calcium and vitamins in dairy products promote cell growth.
- Nuts and seeds: Dried fruits, nuts, most seeds are rich in protein, healthy fats, fiber, minerals such as magnesium, potassium, calcium, plant iron and zinc, and contain vitamins B1, B2 , B3 and vitamin E – essential for bones, muscles and overall growth.
- Eggs: Eggs are rich in protein, calcium, vitamin B12, riboflavin. One egg has only 75 calories, but 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids. Disease-fighting nutrients like lutein and zeaxanthin make eggs a nutrient powerhouse.
- Groats: Oats are a rich source of protein and fiber. Oats offer large amounts of many vitamins and minerals, such as manganese, phosphorus, copper, B vitamins, iron, selenium, magnesium, and zinc.
- Fruits: Most fruits contain essential dietary fiber. Enriched with vitamins A and D, naturally low in fat, sodium and calories, fruits can provide children with essential nutrients many of which are not getting enough due to a difficult diet, including potassium, dietary fiber, vitamin C and folate.
- Fish: Rich in protein and vitamin D, the diet of fish is linked to strengthening immunity. Fish is filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). This seafood diet is rich in calcium and phosphorus and is a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium.
- Banana: This fruit is tasty, convenient to eat, and contains rich deposits of potassium, manganese, calcium, vitamins B6, C, A and a good amount of soluble fiber. The prebiotics it contains will support gut health. Very important fruit for a growing child.
- Chicken: The chicken diet is known to promote tissue and muscle growth. Chicken is a source of high quality dietary protein. 30 grams of protein per meal could be beneficial for muscle and bone growth.
- Soy: Soy contains folate, vitamins, carbohydrates, fiber. Soy is low in saturated fat and high in protein, vitamin C, and folic acid. They are also a good source of: calcium. the iron. Everything is necessary for a good growth in height.
- Green vegetables: Want minerals, vitamins, fiber – all in one diet? The dark green leafy vegetable family provides many nutrients, such as vitamin A, vitamin C, antioxidants, fiber, folate, vitamin K, magnesium, calcium, iron, and potassium. You can chop the green leafy vegetables after cleaning and washing and knead the roasted dough with these chopped leaves, add a little salt and ajwain-jeera powder and make delicious rotis / puris / paranthas. Find ways to add green vegetables to your child’s diet.
Disclaimer: The tips and suggestions mentioned in the article are for general information only and should not be construed as professional medical advice. Always consult your doctor or healthcare professional if you have specific questions about a medical problem.