Foods that help height growth

For height growth, you need to take enough nutrition such as vitamins, calcium, and protein. Following the last posting that introducing the nutrients to affect height growth, this time, we will learn about the foods that can supply each nutrient.

food that help height growth

Dairy products such as milk

Milk is a food rich in calcium and vitamin D. Calcium cannot be produced internally and can be consumed through food and plays an important role in bone formation and skeletal growth and development. Dairy products such as milk, yogurt and cheese contain rich calcium. Adequate calcium intake during children and adolescence maintains adequate bone mass during adulthood and further minimizes bone loss when older. Dairy products such as milk are particularly help for calcium intake, in case of a beef and dairy products-free meal results in lower calcium and phosphorus intake compared to children on a normal meal. Semi-skimmed milk or Skimmed milk typically contains more calcium than regular milk.

Eggs

Egg contains a wide variety of nutrients, including vitamins, proteins and phosphorus. Eggs contain 6-7 grams of protein per one, which plays an important role in creating all kinds of tissues and molecules. Amino acids in protein help the secretion of growth hormone, increase muscle mass, and maintain healthy bones and tissues. It is important to note that we do not recommend eating more than four eggs per day. because the yolks in the egg contains large amounts of cholesterol, and there is insufficient scientific evidence to claim that up to three eggs a day are good.

Whole grains

Whole grains are rich in B vitamins, magnesium, calcium, selenium, zinc and iron and contain small amounts of calcium.  B vitamins contained in whole grains help to form bones and grow cells, and iron helps strengthen bone strength. Magnesium helps improve bone quality, and if magnesium is not sufficiently inadequate, calcium in the body may not be properly absorbed.

Beans

Beans are low in fat and protein-rich food. In addition, most beans contain large amounts of calcium. Most beans contain at least 20% protein, and beans also help maintain healthy blood.

Fish

Fish contain a large amount of nutrients for height growth. 100 g of salmon contains 2.3g of omega-3, as well as iron, calcium, phosphorus, selenium and other vitamins. In addition, 100 g of sardines contain 382 mg of calcium, 17.9 g protein and 272 IU of vitamin D. Tuna and carp also help with bone health and height growth. The minerals contained in tuna increase the absorption of calcium. It contains six times more calcium than carp.

Fruits

As many people know, fruits contain rich vitamins. Some fruits contain calcium in addition to vitamins. One orange contains 96 milligrams of calcium. kiwi, apricots, pineapples, watermelons also contains calcium. Pineapples help to produce more melatonin at night.

List of foods by core nutrients for height growth

The following table shows a list of foods that are high in calcium.

FoodServing SizeCalcium (mg)
Whole milk1 teacup290
White cheeseSlice (30g)205
Yellow cheeseSlice (20g)120
Natural yoghurtPot (200g)228
FishFilet or steak50-60
Boiled soy beans1 cup175
Boiled broccoli100g113
Boiled collard greens1 cup148
Chopped cabbage1 cup94
Baked potato1 medium potato115
food that contain vitamin D

The following table shows a list of foods that are high in vitamin D.

FoodServing Sizeµg
Tuna2 medium (90g)3.68
Raw sardines100g5.20
Tinned sardines100g17
Fish oil1 tablespoon40.3
Butter1 heaped tablespoon0.45
Cow’s liver100g1.12
Chicken liver100g1.25
Egg, whole, raw, fresh100g0.875
Whole milk1 glass (240mL)0.17
Mushrooms100g0.62

The following table shows a list of foods that are high in Protein.

FoodServing SizeProtein(g)
Chicken breast100g31.2g
Canned Tuna, Drained50g13.2g
Kidney Beans1cup14g
Cheddar Cheese2 slices (40g)12g
Whole milk250mL8.5g
Soy milk250mL6.7g
Egg17g
Tofu75g6.1g
Almonds102g

References:

Dietary protein to maximize resistance training: a review and examination of protein spread and change theories. (Bosse JD, Dixon BM)

The importance for growth of dietary intake of calcium and vitamin D (J. Pediatr. (Rio J.))

Dietary protein and skeletal health: a review of recent human research. (Kerstetter JE, Kenny AM, Insogna KL)

What Happens When People Eat Several Whole Egg per Day?, healthline (Kris Gunnars)

Bone Health and Osteoporosis: A Report of the Surgeon General

Quick food facts: PROTEIN, Healthy balance

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