As much as our society pays attention to weight in terms of the
human physique, it pays equal attention to height. As a result, being
short often becomes a cause of ridicule and eats into one's confidence.
While genetics has the major say in one's height, nutrition can help
take it a level higher as it determines healthy bone growth and
development. Hence, you should be selective of the foods you eat. Here's
what you should include in your platter if you want to grow taller.
Protein - Protein is composed of amino acids. Amino acids are the building blocks of cells and tissues as well as enzymes and hormones that regulate body function. Protein promotes the growth of healthy skin, hair, nails, cartilages and muscles. Experts suggest that the body needs protein in an adequate amount to generate and repair bone tissue. This in turn helps to increase height.
The body synthesizes amino acids, but there are other 8 which must be obtained from external food sources. You can eat animal based proteins such as dairy products (milk, yoghurt, and cheese), meat, poultry and fish. Whole grains, legumes, beans and nuts are plant-based sources of protein.
Calcium - In order to support the body's growth capacity in terms of height, it is essential to include an adequate amount of calcium in your diet as calcium boosts bone health. Calcium should be eaten in abundance during adolescence as well as during the adult years. Green leafy vegetables such as chard, spinach and broccoli, milk, low-fat cheese, cereals fortified with calcium, oysters and juices are rich sources of calcium. One can also take calcium supplements to fulfill the daily calcium requirement.
In addition to eating foods abundant in calcium, you should also avoid those foods and lifestyle habits that cause calcium leaching. This includes avoiding foods high in sodium, those containing artificial sweeteners, coffee and soft drinks. They hinder height growth as they prevent calcium absorption.
Vitamin D - The primary reason medical experts suggest increasing the intake of Vitamin D is because it facilitates efficient absorption of dietary calcium. The body synthesizes vitamin D naturally in the present of sunshine. Hence, you should spend some time outdoors; approximately 15-20 minutes every day and preferably early morning. Foods such as eggs, fortified milk, fish and cod liver oil also help fulfill the body's requirement for Vitamin D.
Phosphorus - Phosphorus is the next most important mineral making up the bones and teeth after calcium. Phosphorus binds with calcium to form calcium phosphate which in turn strengthens the bones. However, this mineral should be consumed in limited quantities as an excess amount promotes calcium loss in the body. Protein-rich foods usually contain a good amount of phosphorus too. In addition to this, you can eat seeds, nuts, bran, fruits, vegetables, wheat germ and whole grains.
Magnesium - Magnesium is an essential component of bone and cartilage. The bones contain 50% of the total magnesium found in the body. You can get your supply of magnesium by eating green leafy vegetables, peas, nuts, whole grains, seeds and legumes.
Protein - Protein is composed of amino acids. Amino acids are the building blocks of cells and tissues as well as enzymes and hormones that regulate body function. Protein promotes the growth of healthy skin, hair, nails, cartilages and muscles. Experts suggest that the body needs protein in an adequate amount to generate and repair bone tissue. This in turn helps to increase height.
The body synthesizes amino acids, but there are other 8 which must be obtained from external food sources. You can eat animal based proteins such as dairy products (milk, yoghurt, and cheese), meat, poultry and fish. Whole grains, legumes, beans and nuts are plant-based sources of protein.
Calcium - In order to support the body's growth capacity in terms of height, it is essential to include an adequate amount of calcium in your diet as calcium boosts bone health. Calcium should be eaten in abundance during adolescence as well as during the adult years. Green leafy vegetables such as chard, spinach and broccoli, milk, low-fat cheese, cereals fortified with calcium, oysters and juices are rich sources of calcium. One can also take calcium supplements to fulfill the daily calcium requirement.
In addition to eating foods abundant in calcium, you should also avoid those foods and lifestyle habits that cause calcium leaching. This includes avoiding foods high in sodium, those containing artificial sweeteners, coffee and soft drinks. They hinder height growth as they prevent calcium absorption.
Vitamin D - The primary reason medical experts suggest increasing the intake of Vitamin D is because it facilitates efficient absorption of dietary calcium. The body synthesizes vitamin D naturally in the present of sunshine. Hence, you should spend some time outdoors; approximately 15-20 minutes every day and preferably early morning. Foods such as eggs, fortified milk, fish and cod liver oil also help fulfill the body's requirement for Vitamin D.
Phosphorus - Phosphorus is the next most important mineral making up the bones and teeth after calcium. Phosphorus binds with calcium to form calcium phosphate which in turn strengthens the bones. However, this mineral should be consumed in limited quantities as an excess amount promotes calcium loss in the body. Protein-rich foods usually contain a good amount of phosphorus too. In addition to this, you can eat seeds, nuts, bran, fruits, vegetables, wheat germ and whole grains.
Magnesium - Magnesium is an essential component of bone and cartilage. The bones contain 50% of the total magnesium found in the body. You can get your supply of magnesium by eating green leafy vegetables, peas, nuts, whole grains, seeds and legumes.
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