Scientists believe that genetics account for around 80% of an individual’s height. However, it is important to consider environmental factors like nutrition if you want to naturally increase your height.
Children and teens should eat healthy food throughout their childhood and growth spurts to avoid stunted growth. Once you reach your maximum height, you can’t get taller. Adults can maintain their height with certain foods that strengthen their bones and joints.
You need to eat a variety of macronutrients as well as micronutrients in order to increase height growth. Macronutrients include fats, carbs and proteins that provide energy to your body. You need micronutrients, which are essential vitamins and minerals in small doses.
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These 6 foods are vital for your height, bone density and overall bone health.
1. Milk and dairy products (cheese or yogurt)
Your body can get almost all the nutrients you need from milk. Cow milk contains 7.7g of protein per cup (240ml).
Proteins are the building blocks of our bodies. Greek yogurt has 12-18 grams of protein per 5 oz serving, while cottage cheese 1/2 cup contains 14 grams.
Dairy products and cow milk are rich in calcium and vitamin A.
Vitamin D is essential for calcium absorption and calcium metabolism in the body. A low calcium intake in childhood and adolescence may cause growth retardation or suboptimal peak bone density.
Eggs are an excellent source of nutrients that support growth and development. Eggs contain many nutrients including vitamins, protein, and phosphorus. A typical egg has 6-7 grams of protein.
A 6-month study from Ecuador found that children who eat an egg per day are more likely to grow taller if they are introduced to their diets early.
Egg yolks, which are high in cholesterol, have earned eggs a bad name. Studies have shown that egg intake has little or no effect on total LDL cholesterol levels. Healthy people can eat up to three whole eggs.
3. Whole grains
Whole grains are high in B vitamins, calcium, magnesium, selenium and zinc and also contain small amounts calcium. B vitamins are especially important for the formation of bones and growth of cells.
Iron and zinc are essential for the body to t, form the optimal bone matrix structure or structure for bone strength. Magnesium may increase bone density and may also help with calcium processing.
Beans and other legumes have low fat and high levels of protein, calcium and magnesium. Beans contain at least 20g of protein per 100g. Antioxidants are found in beans, which fight the damage caused by cell-damaging free radicals.
The phytates in beans can cause your body to not absorb calcium from the beans. The phytate level in beans can be decreased by soaking them in water for several hours prior to cooking.
Because fish is high in omega-3 fatty acids, it’s especially useful for height development. 100g of salmon has 2.3g of omega-3, iron, calcium and phosphorous, along with important vitamins.
A 2017 study found that omega-3 fatty acid “plays a critical role in children’s growth and development. This has special implications for:
The central nervous system shows improvements in various parameters of cognitive function
visual development, resulting in a better visual acuity;
Improved cardiovascular health and blood pressure
The immune system protects the child from allergies early in life.
The fruits are rich in vitamins, minerals and fiber, which are essential for healthy growth.
For vegans, dried fruits like raisins, prunes and figs are good sources of calcium. Vitamin C is abundant in citrus fruits, grapefruits, papayas and pineapples.
AmericanBoneHealth states that vitamin C is crucial for the formation of collagen. This is the foundation upon which bone mineralization is built. Research has shown that higher levels of vitamin C are associated with increased bone density.
Because of their high levels in vitamins and phytochemicals, berries such as raspberries, blueberries and blackberries can help prevent osteopenia. These micronutrients have antioxidant and anti-inflammatory properties.
While height is largely determined by genetics, nutrition plays a crucial role in height growth.
A balanced diet that includes adequate amounts of micro- and macronutrients will help you grow taller. It is also good for your overall health. These 6 tips will help you keep your bones healthy.
A wide variety of nutrients-rich foods can be a great way to provide your body with all the nutrients it requires for healthy bones and height development.
Even if you eat a healthy diet, it is possible that some vitamins or minerals are missing. Our doctor-formulated supplements make it easy to obtain the right nutrients.