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The growth of height in children depends on many factors such as environmental nutrition, genetics, exercise... In which, nutrition accounts for 32% and is the most important factor. Proper nutrition according to each stage of development will help children fully absorb the necessary micronutrients for the body to grow taller.1. Stages of height development according to age in children
The growth of height in children is divided into several stages, at each age the child will have a different height growth rate. Accordingly, it can be divided into 3 stages where the baby's height grows the most as follows:Fetal stage: The growth of the baby's height is manifested right in the womb. Therefore, the mother's nutrition during pregnancy plays an important role in helping to develop the baby's height. Diet should ensure adequate supply of nutrients, especially calcium and iron. Calcium participates in the process of forming bone cells, increasing the strength of bones in the child's body. Besides, calcium supplementation during pregnancy will help prevent hypertension in the mother, reduce susceptibility in blood vessels and support the growth of height in children. The period from infancy to 2-3 years: This is the period when the baby grows a lot in height, specifically, the height of the child increases by 25cm when he turns one year old. At the age of 2 - 3 years old, on average, each year increases by 10 cm and is half of the adult height. Therefore, at this stage, parents need to build a reasonable diet to help their baby achieve the optimal height. Accordingly, children from birth to 6 months old, breast milk is the best source of nutrition to help them develop well in both height and weight. From 6 months of age onwards, the baby's energy needs also increase, so supplemental nutrition through weaning meals is extremely necessary. Nutritional supplements need to contain enough micronutrients to help develop height such as vitamin K, vitamin D, calcium... Pre-puberty stage: This is the period when girls usually have growth. in height earlier than boys. Specifically, the age of 10-13 in girls and 13-17 years in boys is the golden age to accelerate height. Parents need to build a reasonable diet, exercise and sleep for their children. In particular, the baby needs to get enough sleep and sleep time should start before 11pm, because growth hormone is secreted most at 10-12pm.
Có 3 giai đoạn phát hiển chiều cao chính là giai đoạn bào thai, 2-3 tuổi và tiền dậy thì
2. Micronutrients help grow height in children
Understanding and properly supplementing with nutrients will help children develop optimal height. Accordingly, nutrients for height development can be mentioned as follows:2.1. Calcium Calcium is a mineral that plays an important role in height growth and is a major component of bones and teeth. The amount of calcium needed to supplement the body is different according to age. Children 1 - 3 years old need 700mg/day, at 4-8 years old need 1000mg/day. The amount of calcium needed for the body is highest in children from 9 to 18 years old, with a need of 3500 mg/day. And the need for this mineral ranges from 1200-2000 mg/day in adults (19-50 years old). Therefore, in order to help children develop their height in the best way, parents need to fully supplement their calcium needs according to each age. However, the body cannot actively absorb calcium, but it needs to be through transmitters such as zinc, vitamin D, vitamin K... Therefore, calcium supplementation needs to be combined with the above micronutrients. Some foods provide a lot of calcium such as meats (chicken, beef, pork..), eggs, milk and dairy products, salmon, vegetables, nuts...
2.2 . Vitamin D This is one of the fat-soluble vitamins, which plays a role in helping the intestinal lining to absorb calcium every day, thereby increasing the efficiency of calcium absorption and reducing the rate of bone loss. Therefore, they are considered as nutrients to develop height for the body. Children under 19 years of age need vitamin D supplements with levels from 600-1000 IU/day and from 1500-2000 IU/day for adults (from 19 years of age and older). Supplementing this nutrient can be through a diet containing a lot of vitamin D such as meat, eggs, mushrooms, vegetables... However, the amount of vitamin D needed by the body is not met enough through the diet. daily diet, so parents should let children exercise outdoors, exposed to the sun to help the body synthesize vitamin D. Accordingly, parents should expose the baby to sunlight for about 15 minutes a day at 7-9 am.
Vitamin D là một trong số những dưỡng chất giúp tăng chiều cao hiệu quả
2.4. Vitamin K Vitamin K plays a role in helping the body optimize calcium use and regulate calcium levels in the body by carrying calcium in the blood to bones and teeth, thereby inhibiting arterial calcification. Some foods provide a lot of vitamin K such as green vegetables (spinach, broccoli, broccoli), fruits (avocado, kiwi), foie gras, chicken.
2.5. DHA is an omega-3 fatty acid that plays an essential role in supporting brain development, vision and the body's immune system. This micronutrient is one of the nutrients that promote height through the mechanism of maintaining and increasing bone mass, reducing the risk of osteoporosis. Along with that, DHA also plays a role in balancing Ca levels in the body and affects the production of osteoblast activity.
2.6. Chondroitin sulfate Chondroitin sulfate participates in the structure of skin, tendons, cartilage, eyes, and nerves. They have the effect of increasing the regeneration of cartilage tissue and synovial fluid, thereby helping to stimulate cartilage in children to grow faster and more, helping bones grow longer.
In addition to the nutrients to help develop the height mentioned above, mothers need to pay attention to supplement the necessary micronutrients for the baby such as: Chromium, acerola fruit extract (vitamin C), selenium, zinc, Vitamin B1 and B6, Ginger, ... to help your baby eat well, improve taste, have a good immune system, achieve the right height and weight, and exceed the standard, enhance resistance to less sickness and less digestive problems chemical.
3. Some healthy habits help to grow taller in children
Besides nutrition, daily activities and habits also greatly affect the height development in children. Parents should practice healthy habits in their children from an early age so that they can develop well both physically and intellectually.3.1. Practice for children the habit of sleeping on time and enough sleep Sleep is extremely important for the development of children, accordingly, at the age of 7-12 years old, children need 10-12 hours of sleep each day, at an older age. Children still need to ensure at least 8 hours of sleep. The period from 10 to 12 o'clock at night is the time when growth hormone is secreted the most, helping to enhance the development of bones and tissues, so parents need to build a habit of sleeping on time and enough for their baby. The reasonable time for a baby's sleep should be less than 11 hours.
Giấc ngủ đóng vai trò quan trọng trong việc phát triển chiều cao
Thus to help children develop optimally, parents should build Diet and exercise are suitable for each stage of the baby's development. Parents also need to note that the supplementation of nutrients, vitamins and minerals for children takes place over a long period of time, so it is recommended that parents be patient and calm when supplementing with nutrients for their children, either orally or by other means. functional foods (TPCN). Especially when supplementing vitamins and minerals through dietary supplements, it is advisable to choose foods of natural origin for easy absorption, mothers should not use many types or continuously change the types of functional foods. give good results.
Parents should supplement their children with supportive products containing lysine, essential micro-minerals and vitamins such as zinc, chromium, selenium, and B vitamins to help fully meet their child's nutritional needs. At the same time, these essential vitamins also support digestion, enhance nutrient absorption, help improve anorexia, and help children eat well.
Parents can learn more:
Signs of zinc deficiency in children
Micronutrient deficiency and failure to gain weight in children
Please regularly visit Vinmec.com website and update useful information to take care of your child. Take care of the baby and the whole family.
