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Although height depends largely on genetics, getting enough nutrients in the diet is essential to ensure proper growth and development.1. The relationship between food and height
The body can grow and grow taller when it reaches its maximum height. Certain foods can help maintain height by keeping bones, joints and body healthy.For example, protein plays an important role in healthy growth while promoting tissue repair and immune function. Or micronutrients like calcium, vitamin D, magnesium and phosphorus are involved in bone health and are also central to growth.
Meanwhile, some other studies also show that probiotics containing certain types of beneficial bacteria commonly found in fermented foods can also be foods to increase height for children.
Trắc nghiệm dành riêng cho người mắc đái tháo đường: Chế độ ăn của bạn đã hợp lý chưa?
Người bị bệnh đái tháo đường cần phải quan tâm nhiều hơn đến cách tính toán khẩu phần ăn sao cho phù hợp với nhu cầu và tình trạng sức khỏe. Nếu chưa rõ, bạn có thể tìm hiểu kỹ hơn thông qua bài trắc nghiệm ngắn sau đây.2. 11 foods to increase height or maintain height
2.1. BeansBeans are very nutritious and an especially good source of protein. Protein has been shown to increase levels of insulin-like growth factor 1 (IGF-1), a hormone important in regulating growth in children.
Furthermore, beans are also rich in iron and B vitamins that may help protect against anemia. This is a condition characterized by a lack of healthy red blood cells in the body. Not only is iron required for tissue growth, but iron deficiency anemia can contribute to delayed dimensional growth in children.
In addition, beans are rich in several other nutrients such as: fiber, copper, magnesium, manganese and zinc.
2.2. Chicken
Chicken is a food rich in protein along with several other essential nutrients. Chicken can be a great addition to a healthy diet. The nutritional composition of chicken meat is relatively high in vitamin B12. This is a water-soluble vitamin that is very important for height growth and maintenance. In addition, when eating chicken, the body will also be provided with a amount of taurine - an amino acid that regulates the formation and development of bones.
Although some nutritional properties of chicken may change due to storage and processing, chicken is a rich source of niacin, selenium, phosphorus and vitamin B6.
2.3. Almonds
Almonds are packed with many vitamins and minerals necessary for height growth. Besides almonds contain a healthy type of fat, they are also high in fiber, manganese and magnesium.
Hạnh nhân được đóng gói với nhiều vitamin và chất khoáng cần thiết cho sự phát triển chiều cao
In addition, almonds have the ability to promote bone health. In a study conducted in 14 people with the consumption of almonds, the results showed that almonds were able to inhibit the formation of osteoblasts - a type of cell that breaks down bone tissue.
2.4. Green Leafy Vegetables
Green leafy vegetables like spinach, kale, arugula and cabbage are plant foods with good nutritional value. Although the exact amount of nutrients varies between vegetables, leafy greens generally provide a good amount 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 in 103 women showed that regular consumption of green vegetables was significantly associated with a low risk of reduced bone mass.
2.5. 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 has about 20 grams of protein. In addition, yogurt contains some probiotics, which are beneficial bacteria that can help support gut health. Plus, it has the ability to improve immune function and reduce inflammation. Some research shows that probiotics can help with growth and development in children.
Yogurt is also an excellent source of several nutrients involved in bone metabolism such as calcium, magnesium, phosphorus and potassium.
2.6. Sweet potato
Sweet potato is a healthy food especially rich in vitamin A. Therefore, it can improve bone health and help in height development and height maintenance.
Moreover, sweet potato contains quite rich content of soluble and insoluble fiber. These fibers can promote digestive health and promote the growth of gut bacteria. Maintaining a healthy gut flora can also enhance nutrient absorption to ensure that the body can get the vitamins and minerals it needs for growth and development.
In addition, sweet potatoes are packed with other important nutrients like vitamin C, manganese, vitamin B6 and potassium.
Khoai lang có thể giúp bạn cải thiện sức khỏe của xương và giúp phát triển chiều cao cũng như duy trì chiều cao
Quinoa is a grain with high nutritional value that is often replaced with other grains in the diet. It is one of the few plant-based foods that are considered to contain the perfect protein. That means that quinoa contains all the essential amino acids that the body cannot synthesize on its own.
Furthermore, each serving of quinoa contains high amounts of manganese, folate, and phosphorus. All of these are important for bone health.
2.8. Eggs
Eggs are really protein-rich foods. One egg has about 6 grams of protein. Plus, it's also packed with vitamins and minerals needed for growth, including vitamin D. This is a nutrient that can increase calcium absorption to help maintain bone health.
A study conducted on children showed that this subject was deficient in vitamin D when supplemented with growth support for a period of 6 months. Furthermore, the daily results were similar to the study in 874 children when observed in the regular egg diet associated with increased monthly height.
2.9. Berries
Berries such as blueberries, raspberries, strawberries,... all contain important nutrients and are especially rich in vitamin C - which promotes cell growth and tissue repair.
Vitamin C also increases collagen synthesis - this is the most abundant protein in the body. Studies show that collagen can increase bone density and improve bone health, which can help you grow or maintain height.
Berries also provide a host of other vitamins and minerals, including fiber, vitamin K, and manganese.
2.10. Salmon
Salmon is one of the fatty fish that contains a lot of omega-3 fatty acids. This is a heart-healthy fatty acid that is especially important for growth and development. In addition, salmon is high in protein, B vitamins, selenium and potassium.
Some studies also suggest that omega-3 fatty acids may be involved in bone health and may promote bone formation to maximize growth.
2.11. Milk
Milk is often considered a key component of a healthy diet. It may support growth by providing nutrients important for bone health, including calcium, phosphorus and magnesium. Recent studies show that cow's milk can stimulate growth in children and help support weight gain and muscle building. However, dairy should be avoided if there are signs of an allergy or intolerance.
Sữa bò có thể kích thích tăng trưởng ở trẻ em và giúp hỗ trợ tăng cân cũng như xây dựng cơ bắp
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Reference source: healthline.com
