Food & Receipts

7 Foods to Help Boost Height in Children

These foods are effective in increasing height for children, and mothers should feed their children more of these.

9 December, 2023

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Beans

Beans are one of the special height-increasing and highly nutritious foods that provide a good source of protein for the body. In addition, beans are also rich in vitamin B and iron – substances that help prevent anemia for the body. This is a condition where the body lacks healthy red blood cells.

Not only does it supplement iron for tissue development, but the lack of iron and anemia also leads to slow growth in children’s height. Besides, there are many other nutrients in beans, such as copper, zinc, fiber, manganese, and magnesium.

Almonds

Almonds are very rich in minerals and essential vitamins for height development. Furthermore, this food also contains a form of healthy fat for health and is also rich in fiber, magnesium, and manganese.

In addition, almonds contain a lot of vitamin E – which is one of the vitamins that can dissolve in fat, acting as an antioxidant. The lack of this essential vitamin can lead to serious side effects, such as stunted growth in children.

Moreover, almonds also have the function of promoting bone health. In a few studies conducted on 14 people who ate almonds, the final results showed that almonds have the ability to prevent the breaking of bone marrow cells (bone progenitor cells).

Chicken

Chicken is a protein-rich food along with some other essential nutrients. Chicken meat can be an excellent supplement to a healthy diet. The nutritional composition of chicken meat has a relatively high content of vitamin B12. This is a water-soluble vitamin that is very important for height development and height maintenance. In addition, when eating chicken meat, the body will also be supplied with a moderate amount of taurine – which is an amino acid that regulates the formation and development of bones.

Although some characteristics of the nutrients in chicken meat may change due to preservation and processing, chicken meat is a source of food rich in niacin, selenium, phosphorus, and vitamin B6.

Green leafy vegetables

Green leafy vegetables such as spinach, kale, arugula, and cabbage are good sources of plant-based foods with good nutritional value. Although the exact amount of nutrients varies between different types of vegetables, green leafy vegetables generally provide a supply of vitamin C, calcium, iron, magnesium, and potassium. They are also rich in vitamin K, which is a nutrient that can increase bone density to support growth and help maintain height.

A recent study conducted on 103 women showed that consuming green leafy vegetables regularly is significantly related to the risk of low bone mass.

Yogurt

Yogurt is a food source with extremely important nutrients for growth and development. Moreover, it is also a rich source of protein. In fact, 200 grams of Greek yogurt contains about 20 grams of protein.

In addition, yogurt contains some types of beneficial bacteria, which are probiotics that can support gut health. Furthermore, it also has the ability to improve immune function and reduce inflammation. Some studies have shown that bioactive products can help promote the growth and development of children.

Yogurt is also an excellent source of certain nutrients related to bone metabolism such as calcium, magnesium, phosphorus, and potassium.

Quinoa

Quinoa is a nutritious food that is often used as a substitute for other cereals in a weight gain diet. Quinoa is one of the plant-based foods considered to contain a perfect protein. This means that quinoa contains all the essential amino acids that our bodies cannot synthesize on their own.

In addition, quinoa in each serving also contains a large amount of substances such as folate, manganese, and phosphorus. All of these substances are necessary for bone health and development.

Eggs

Eggs are truly one of the height-increasing foods that are rich in protein. There are about 6 grams of protein in 1 egg. Moreover, eggs are also very rich in minerals and vitamins important for development, including vitamin D. This is a nutrient that helps enhance calcium absorption, thereby supporting bone health.

A study conducted in children showed that during 6 months, if the subjects lacking vitamin D were provided with supplements, it would help promote development. In addition, when observing that a diet with eggs regularly is associated with increased height every month, the results of daily research on 874 children are also similar.