Height matters: 10 food items vital to your children’s diet to help them grow taller

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KEY STORY

  • Of course, human beings across the globe, come in varying heights. While height may not be the be-all and end-all of a great personality, it is one of the most desired traits.
  • Tall parents will beget tall kids and short parents will have kids with short height – is a myth. There’s much more than just heredity to consider before assuming a person will automatically be the same height as their parents. Several factors come into play when determining a child’s growth trajectory – especially the vertical growth. Medical conditions, hormonal deficiencies, and more can all contribute to how tall you are.
  • Of course, only eating more vegetables won’t automatically make your darling son or daughter taller. But getting adequate nutrition during your growing years is critical in human development, and that includes the growth of your child’s height.
  • A diet based on whole, nutritious foods can ensure that the babies will grow up to the height that their genes might dictate. You will be happy to facilitate that, considering that, on the flip side, a poor diet could lead to a shorter stature compared to you, the parents.
  • Let us look at what foods are essential to a child’s growth. Try to include these food items as regularly as you can in the child’s diet. Some can be used daily, others must feature at least once a week or oftener.
    1. Dairy products: A study that was published by the US National Library of Medicine https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6518138/ that studied the effects of dairy products consumption on height and bone mineral content in children found that adding dairy products to a person’s diet was associated with increased bone mineral content during childhood. Calcium and vitamins contained in dairy products help cell growth.
    2. Nuts and seeds: Dryfruits, nuts, most seeds are rich in protein, healthy fats, fibre, minerals such as magnesium, potassium, calcium, plant iron and zinc, and contain vitamins B1, B2, B3 and vitamin E – essential for bone, muscle and overall growth.
    3. 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 powerhouse of nutrients.
    4. Oatmeal: Oats are a rich source of proteins and fibre. Oats offer high amounts of many vitamins and minerals, such as manganese, phosphorus, copper, B vitamins, iron, selenium, magnesium, and zinc.
    5. Fruits: Most fruits contain essential dietary fibre. Enriched with vitamin A and D, naturally low in fat, sodium, and calories – fruits can give children essential nutrients that many they don’t get enough of due to fussy eating, including potassium, dietary fibre, vitamin C, and folate.
    6. Fish: Rich in proteins and vitamin D, the fish diet is linked to building 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 a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium.
    7. 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 fibre. The prebiotics in it will help gut health. Very important fruit for a growing child.
    8. Chicken: The chicken diet is known to help tissues and muscles grow. Chicken is a source of high-quality dietary protein. 30 grams of protein per meal could benefit muscle and bone growth.
    9. Soybean: Soybeans contain folate, vitamins, carbohydrates, fibre. Soybeans are low in saturated fat and high in protein, vitamin C, and folate. They are also a good source of: calcium. iron. All requisite for good height growth.
    10. Green vegetables: Want minerals, vitamins, fibre – all from one diet? The family of dark green leafy vegetables deliver many nutrients, such as vitamin A, vitamin C, antioxidants, fibre, folate, vitamin K, magnesium, calcium, iron and potassium. You can chop green leafy vegetables after cleaning and washing and knead the roti dough with these chopped leaves, add some salt and ajwain-jeera powder and make yummy rotis/puris/paranthas. Find ways to add greens to your child’s diet.
    Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.

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