Introduction
Nowadays, the height of children has become the biggest concern of parents. According to medical science, height depends on different aspects not only genetics but also environmental factors like nutrition.
A lot of people also want to determine the extent of their height, as it depends on lifestyle and genes. As 80% of height is determined by genes, but the remaining 20% by diet or nutrients at puberty or teenage.
In case, if max height is reached, then it can be maintained through the nutrients intake. As at old age, the height of individuals normally decreases.
Can foods help to increase height?
This is normally asked questions from the health workers that how foods can have an impact on one's height?
But, definitely, if you have read the introductory paragraph, now you well know about the answer.
Nutrients also play a crucial role in the growth and maintenance of height. Nutrients are subdivided into categories of Micronutrients and Macronutrients.
Micronutrients include vitamins and minerals, while macronutrients include carbohydrates, fats, proteins, etc.
“With a good diet rich in vitamin D and calcium, most girls will grow from age 10 to 14 and be completely done by 16, while boys grow from 12 until about 16 or 18, with some, in rare circumstances, growing up until 20.”
One of Orthopedic surgeon explained to Wall Street Journal
Young males reach their max height when they enter the third decade of life. According to research, adult loses their 1-inch height as they reach their 70s.
What makes you taller?
It's a question of almost everyone that if heigh depends on genes, and what are factors in foods which makes you taller?
Yes, you are right! Nutrients such as calcium, vitamin-d, protein, magnesium, B vitamins, vitamin C, and more present in foods have a wonderful impact on height.
1) Calcium: Calcium plays a crucial role in bone growth, bones development, bone density, and especially in the growth of children or teens, and increases bone density in adults having osteoporosis.
2) Vitamin D: Vitamin D assists in the absorption of calcium, and especially helps in its working.
3) Proteins: Proteins like collagen helps in the formation of cartilage, bone, and tissues. A lot of studies are done on proteins, one of them suggests that the higher the proteins, the higher the metabolism.
4) Magnesium: Magnesium has its own importance, and is needed with calcium and vitamin d in bone development.
5) B Vitamins: Foods in the digestive tract are acidic due to breakdown in the stomach, so B vitamins have a function to neutralize them.
6) Vitamin C: Vitamin C along with collagen helps in the formation of connective tissues.
What to eat to increase height?
Foods rich in nutrients explained above are ones to eat. So, I will suggest you top 5 foods that make you taller and healthier. These are given below:1) Beans:
Beans like kidney beans, cannellini beans, navy beans, pinto beans are foods rich in protein and other nutrients like iron and vitamin b.
So, intake of these beans increases insulin-like growth factor that increases growth in kids and decreases the chances of iron deficiency anemia as high content of iron and vitamin b are present.
Iron deficiency is also a cause of delayed growth in kids. Beans also have a lavish amount of magnesium and manganese.
In 2016, an article published suggests that lack of protein diet influences a lot in height of a person. Article
2) Chicken:
3) Leafy Vegetables:
Spinach, kale, arugula, and cabbage are the superstars of nutrients. Generally rich in vitamin C, vitamin K, calcium, iron, magnesium, and potassium.
Mostly vitamin K assists in the bone density to support and maintain the growth of height.
A study was done on 103 women suggests that taking vegetables on daily basis decreases chances of lower bone mass.
4) Fish:
Fishes like tuna and salmon, are rich in vitamin d and calcium.
Both vitamin d and calcium depend on each other as vitamin d assist in the absorption of calcium. Article.
CDC suggests that vitamin d prevents rickets, so intake of it should be good.
5) Fruits:
As everybody knew that fruits are rich in vitamins, minerals, and fibers. Each of them has a crucial role in growth development.
Dry fruits like raisins, prunes, figs, and dried apricots are rich in calcium, while Oranges, lemons, pineapples, papayas, or grapefruits have a good supply of Vitamin C.
According to AmericanBoneHealth, Vitamin C plays a vital role in collagen formation, and also in bone mineralization as vitamin C is an important content of bone growth.
According to research, Vitamin C produces collagen, a crucial protein of bone. A study was done in 2016, that suggests berries play a vital role in bone growth due to their rich nutrient content.
Wrap-Up
In recent years, there has been a growing demand for foods that can make you taller.
For many people, being tall is a matter of pride and self-confidence.
With that in mind, we have put together this article filled with some of the most effective foods that will help you grow taller as well as be healthier overall.
- TimesofIndia (Click Here)
- HealthLine (Click Here)
- MedicalNewsToday (Click Here)
- TheBoneScience (Click Here)
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