Nutrition to develop maximum height for children

This is an automatically translated article.

The article was professionally consulted by Master, Doctor Pham Lan Huong - Pediatrician - Pediatric Center - Vinmec Times City International Hospital
Children's height is determined by many factors in which nutrition is one of the important factors. Therefore, pay attention to nutrition so that children can achieve optimal height.

1. The role of nutritional factors in height development for children

Children are the future preschool of the country, the main human resource to build the country in the future. If a country wants to develop, it must have healthy, intelligent, tall and physically fit human resources.
Nutrition is one of the important factors for the growth of height in children. Many studies around the world show that height is influenced by many factors including: nutritional factors (32%), genetic factors (23%), physical activity (20%), in addition to In addition, it is also affected by the environment, sunlight, illness, sleep...
Children increase in height rapidly in the first years of life. Then, as the child grows older, the rate of height growth slows down. Adequate nutrition for children is extremely necessary, especially during the fetal period, infancy and primary school age to help children grow steadily physically and with important functions. other (psychological, motor,...) in order to prepare well for the spike in puberty.

2. Stages of height development

There are 3 "Golden" stages of rapid growth in height in children that parents need to pay attention to:
Fetal phase: During 9 months of pregnancy, the mother should try to ensure adequate nutrition to increase from 10-12kg at birth to reach a height of 50cm (corresponding to a weight of about 3kg at birth) Stage from 0-3 years old: If supplemented with adequate nutrients: First year: increase 25cm
Two years Next: increase 10cm every year.
After 4 years old: a child's height increases on average by 5-6 cm/year until puberty Puberty is an opportunity to help children accelerate their maximum height development. Nutrition is one of the factors that contribute to "waking up" to the maximum potential height at pre-puberty age.
Girls' height increases about 6-10cm/year and peaks at 10-12cm in puberty. The height of boys increases about 7-12cm/year and peaks at 12-15cm during puberty. After puberty, the height of children slows down, only about 2-3 cm/year.

3. Nutrition for children to develop maximum height

In order for children to grow taller, parents need to grasp the 3 golden stages above to develop height and impact on nutritional factors for children - one of the main factors related to the child's height development is:
During pregnancy and lactation, the mother must be fully supplemented with important nutrients, especially protein, iron, iodine, folic acid, unsaturated fatty acids,... When the baby is born, in the first 6 months, the baby should be exclusively breastfed because breast milk contains a rich source of calcium, which is easily absorbed, helping to increase the height of the child. In the period of weaning and after that, children need to be supplemented with 4 groups of nutrients, namely protein, sugar, fat, vitamins and minerals, and at the same time have to add a variety of foods. In children, the process of bone growth and enlargement requires a number of materials including calcium, phosphorus and the participation of transport and activation factors such as vitamin D, Calcitriol, Osteocalcin, Vitamin K2 ... Calcium-rich foods should be supplemented for children such as shrimp, crab, fish, shrimp, snails, eggs, milk, yogurt, cheese,... When the body is fully supplied with calcium, phosphorus, the process Bone growth begins.Vitamin K2 has anti-rickets and osteoporosis effects. Without vitamin K2, the amount of calcium absorbed by the body will not be used effectively and can be dangerous. Vitamin K2 is found in many foods such as cheese, tofu, especially Japanese fermented tofu (Natto), butter, egg yolk. On the market today, there are many vitamin K2 supplements in the form of MK7 - the only vitamin K2 derived from nature.

4. Nutritional principles to develop height for pre-puberty children

-Eat enough meals: eat enough 3 main meals and should give children 2 extra meals a day , minerals, fiber) to provide enough essential nutrients for children to develop. Breakfast is the main meal that should not be skipped, it provides energy for children to study and work for a new day. If you skip breakfast, your child may have low blood sugar and in the long run it will adversely affect the child's physical development. Snacks: can give children fast, readily available foods that still ensure nutrition such as: Drink milk, eat cakes, sweet potatoes, tea,... -Ensure calcium needs:
Calcium is an important component in bone structure, helping to build strong bones to help children grow taller. Some calcium-rich foods include: milk, snails, shrimps, shrimps, whole bones,... -Eat lots of foods rich in Lysine:
Lysine is an important amino acid in the growth of children's height. In the process of food processing, Lysine is easily destroyed. Therefore, it is necessary to help children eat a variety of foods to avoid Lysin deficiency. Lysine-rich foods include: meat, fish, eggs, milk, legumes,... -Eat a lot of iron-rich foods:
Iron is a raw material for blood formation. Iron deficiency is the cause of iron deficiency anemia, slowing growth, affecting health, thinking ability, and creativity. Iron-fortified foods include: liver, blood, eggs, meat, fish, beans, amaranth, ... -Eat foods rich in zinc:
Zinc is essential for cell division and metabolism. of the body, promoting growth. Zinc deficiency will lead to anorexia, poor metabolism and metabolism, and poor growth. Some foods rich in zinc include: oysters, oysters, pork liver, milk, soybeans, beef, eggs (yolks), fish,... -Eat lots of vegetables, fruits,...
-In Food processing should use iodized salt:
Iodine is a raw material that makes up thyroid hormones, affects the operation of many organs and parts of the body to promote the growth of children Iodine-rich foods : Iodized salt, eggs, milk, sea fish, jelly, algae, cheese, .. -Infection of helminths: This is one of the common causes of iron deficiency anemia. The family needs to periodically deworm twice a year, to ensure health.
Above is some necessary information about nutrition to develop maximum height for children. Parents can refer to it to better understand and apply appropriate nutrition so that their children can increase their maximum height.
In order for children to be healthy and develop well both mentally and physically, it is necessary to have a nutritious diet in terms of quantity and quality balance. If children are not provided with adequate and balanced nutrients, it will lead to diseases of excess or lack of nutrients that adversely affect the comprehensive development of children in terms of physical, mental and motor skills.
Children who do not eat properly are at risk of micro-mineral deficiency causing anorexia, growth retardation, malabsorption,... If they notice the above signs, parents should supplement their children with products. The supplement contains lysine, essential micro-minerals and vitamins such as zinc, chromium, selenium, and B vitamins to help fully meet the nutritional needs of children. 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

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