Physical growth refers to an increase in body size (length or height and weight) and in the size of organs. Genetics determines 80% of the height of an individual, but the kind of food consumed also has a role to play. While we cannot do much about genes, we can educate you on providing the proper nutrition to kids to facilitate growth.
It is essential to give children the right kind of food to support their growth and promote healthy height gain. Two hormones contribute to the height of a child. Human Growth Hormone (HGH) and Insulin-like Growth Factor-1 (IGF-1) determines longitudinal bone growth and maintain bone mass.
Hence, it may be helpful to consume foods that not only stimulate the production of the growth hormone but also aid bone growth. Some children suffer from stunted growth because of their body system lack the nutrients that will boost their growth hormones. This article will show you the foods that would aid your child’s growth. Below are the foods that can make someone grow taller;
Beans are excellent sources of protein but have a limiting amount of amino acids. Most beans contain a good amount of calcium, which is essential for a growing child.
2. Green Leafy Vegetables
Green leafy vegetables not only give your kids strength but also supply a good amount of calcium. The calcium in leafy vegetables balances bone resorption (breaking down of tissue in the bone to release minerals) and building of tissue in the bone by deposition of minerals, which varies according to age . Vegetables like cabbage, broccoli, kale, and spinach would supply the nutrients needed for growth.
3. Whole Grains
Whole grains are rich in vitamin B, magnesium, selenium, zinc, and iron and contain a small amount of calcium. All these minerals are essential for bone growth and mineralization. You can give your kids whole-grain bread and pasta as well as cereals.
4. Dairy and Dairy Products
Milk (dairy) contains calcium and protein, which aid the growth of bones and also develop strength. Whole milk has more nutrients than the skimmed versions. Dairy products like cheese, yogurt, curd, and cottage cheese are abundant in calcium and vitamins, which are important for bone mineralization in children. Get your kids to drink milk every day or make dishes that are filled with the goodness of milk.
Studies have shown that malnourished children who were fed with a high-protein diet over a period developed more height compared to those who were fed with standard protein. Eggs are incredible sources of protein, riboflavin, biotin, and iron. Protein helps in cell growth and development. Egg white is a concentrated source of protein. Make sure to include eggs almost every day in your child’s meal.
Soybeans are rich in proteins. While they are likely to be useful in improving optimal bone health, the mechanisms are still not clear. You can create many yummy dishes with soybeans that your kids will relish. A few examples of soybean products are soy flour, soy chunks, tofu, and soy milk.
Fruits are not often associated with minerals, but some fruits contain an adequate amount of calcium and other minerals required for the healthy growth of the bones. Make it a habit to give your child 1-2 servings of fruit daily. You can also add them to cereals to make them colorful and tasty. Examples of fruits with calcium content are oranges, apricots, kiwi, and pineapple.