It’s important to remember that body height is largely determined genetically, but several external factors such as good nutrition and exercise can contribute to it. Slow growth and the resulting shorter height can be from poor nutrition. A balanced diet is essential for the best growth prospect, especially during a child’s life, and in particular during adolescence. Minerals, calcium, protein and vitamins are all important for your health. Consider the following foods to increase height in teenagers.
Consider the following foods for healthy growth:
1. Milk
Getting calcium is important for strong bones and reaching your ultimate height. Milk has lots of calcium as well as vitamin A which serves to preserve the calcium in your body. It is also a good source of protein which helps with cells. It is easy to digest and helps with protein absorption. You can also get skim milk which is fat-free and full of protein. It is recommended to get 2 or 3 glasses every day.
2. Dairy Foods
You should also make sure to get dairy to grow properly. This can include yogurt, cheese, paneer, whip cream and even ice cream. These are all full of vitamins A, B, D and E. You will also get protein, vitamin D and calcium. If you are deficient in vitamin D, you won’t grow as tall as you could and the same can be said for calcium.
3. Fruits and Veggies
In addition to increasing height, vegetables and fruits are critical to a healthy lifestyle. They are also a good source for fiber, vitamins, folate and potassium. Vitamin A is important for healthy tissues and bones. You will find it in mango, grapefruit, papaya, cantaloupes, watermelon, apricots and passion fruit. You can also find it in veggies such as spinach, pumpkin, peas, cabbages, spinach, carrots, broccoli, sweet potatoes and more. You can get vitamin C from citrus fruits, tomatoes, berries, and potatoes. All of which are important to health and proper growth.
4. Chicken
You can get an excellent source of protein without much fat in chicken. This can help you maintain healthy muscles and grow well. Eat chicken as one of the foods that increase height in teenagers.
5. Beef
In addition to chicken, beef is an excellent source of protein. It is not as lean, so can increase cholesterol faster.
6. Grains and Starches
Some of the main sources for energy are grains and starches. They also provide selenium, iron, fiber, magnesium, and vitamin B. Since they provide calories in addition to all the nutrients, you should make sure kids get enough of them. This is especially important when teens are going through their rapid growth phases. Popcorn, brown rice, whole-grain pasta and whole wheat are all important for proper nutrition.
7. Eggs
Another excellent source of protein is eggs. The white albumen offers excellent protein and you can avoid the yolk and cholesterol. You will also get riboflavin, or vitamin B2. Some of the best foods that increase height in teenagers are eggs.
8. Soybeans
The vegetable with the most protein are soybeans which is why they are found in so many vegetarian foods. They help tissue mass and improve bones because of all the healthy protein in them. Getting 50 grams of protein or more a day is recommended for height. Vegetarians often get all their protein from soybeans because they are so nutritious.
9. Oatmeal
You will find an excellent source of protein in oatmeal. It improves muscle mass and can decrease fat. It is recommended to get 50 grams of oatmeal each day.
10. Coral Calcium
Just as it sounds, this calcium comes from sea corals. It is good for increasing bone mass, which can improve height. Getting this calcium while young gives the best results.
11. Fish
Boost your growth and height with delicious fish recipes. For the best health, enjoy sardines, salmon, and tuna because they are rich in proteins and vitamin D, both essential for health and growth. Vitamin D is essential for calcium to be absorbed. A calcium deficiency can cause low bone density, impaired development and weakened bones. This protein can help with bone erosion and repair body tissues.
12. Nuts and Seeds
An excellent source of foods that increase height in teenagers is seeds and nuts. They are a great snack. Make sure to enjoy a variety such as peanuts, almonds, pumpkin seeds and flaxseeds to be sure to get the most nutrients. You will find these rich in amino acids, minerals and healthy fats that can help produce new body tissues and repair damage.
Nutrients found in seeds and nuts can stimulate hormone growth. Providing more seeds and nuts for snacks can really pack the nutrition on. You can add them to yogurt, smoothies and salads. Do not overconsume or you may see a weight gain because of the high amount of fats in nuts and seeds.
Height is inherited but is greatly influenced over healthy nutrition. Good nutrition with lots of exercise is an ideal way to increase your height.
Make Sure to Exercise
Get Enough Sleep
Make sure your teen gets enough sleep to help them grow. When you sleep, your body can restore itself and grow. Getting enough sleep means the body has time to grow. About 9-12 hours can be right for preteens and teenagers. Sleep helps regulate your HGH or human growth hormone, created by the pituitary gland. This is produced naturally when we are in deep sleep.
Get Rid of Bad Habits
You can do a lot for the best growth potential, but if you are negatively impacting your health it won’t help. Drugs and alcohol can negatively impact your growth. Caffeine can inhibit sleep which will inhibit growth.
Smoking and second-hand smoke can negatively impact your health and therefore, your growth.
Steroids can also negatively affect your health and therefore, your growth. Steroids can also lower your sperm count, increase blood pressure and risk of heart attack. Kids who use inhalers with steroids average a half an inch shorter than those who do not.