Foods that help height growth

For height growth, you need to take enough nutrition such as vitamins, calcium, and protein. Following the last posting that introducing the nutrients to affect height growth, this time, we will learn about the foods that can supply each nutrient.

Dairy products such as milk

Milk is a food rich in calcium and vitamin D. Calcium cannot be produced internally and can be consumed through food and plays an important role in bone formation and skeletal growth and development. Dairy products such as milk, yogurt and cheese contain rich calcium. Adequate calcium intake during children and adolescence maintains adequate bone mass during adulthood and further minimizes bone loss when older. Dairy products such as milk are particularly help for calcium intake, in case of a beef and dairy products-free meal results in lower calcium and phosphorus intake compared to children on a normal meal. Semi-skimmed milk or Skimmed milk typically contains more calcium than regular milk.

Eggs

Egg contains a wide variety of nutrients, including vitamins, proteins and phosphorus. Eggs contain 6-7 grams of protein per one, which plays an important role in creating all kinds of tissues and molecules. Amino acids in protein help the secretion of growth hormone, increase muscle mass, and maintain healthy bones and tissues. It is important to note that we do not recommend eating more than four eggs per day. because the yolks in the egg contains large amounts of cholesterol, and there is insufficient scientific evidence to claim that up to three eggs a day are good.

Whole grains

Whole grains are rich in B vitamins, magnesium, calcium, selenium, zinc and iron and contain small amounts of calcium.  B vitamins contained in whole grains help to form bones and grow cells, and iron helps strengthen bone strength. Magnesium helps improve bone quality, and if magnesium is not sufficiently inadequate, calcium in the body may not be properly absorbed.

Beans

Beans are low in fat and protein-rich food. In addition, most beans contain large amounts of calcium. Most beans contain at least 20% protein, and beans also help maintain healthy blood.

Fish

Fish contain a large amount of nutrients for height growth. 100 g of salmon contains 2.3g of omega-3, as well as iron, calcium, phosphorus, selenium and other vitamins. In addition, 100 g of sardines contain 382 mg of calcium, 17.9 g protein and 272 IU of vitamin D. Tuna and carp also help with bone health and height growth. The minerals contained in tuna increase the absorption of calcium. It contains six times more calcium than carp.

Fruits

As many people know, fruits contain rich vitamins. Some fruits contain calcium in addition to vitamins. One orange contains 96 milligrams of calcium. kiwi, apricots, pineapples, watermelons also contains calcium. Pineapples help to produce more melatonin at night.

List of foods by core nutrients for height growth

The following table shows a list of foods that are high in calcium.

Food Serving Size Calcium (mg)
Whole milk 1 teacup 290
White cheese Slice (30g) 205
Yellow cheese Slice (20g) 120
Natural yoghurt Pot (200g) 228
Fish Filet or steak 50-60
Boiled soy beans 1 cup 175
Boiled broccoli 100g 113
Boiled collard greens 1 cup 148
Chopped cabbage 1 cup 94
Baked potato 1 medium potato 115
food that contain vitamin D

The following table shows a list of foods that are high in vitamin D.

Food Serving Size µg
Tuna 2 medium (90g) 3.68
Raw sardines 100g 5.20
Tinned sardines 100g 17
Fish oil 1 tablespoon 40.3
Butter 1 heaped tablespoon 0.45
Cow’s liver 100g 1.12
Chicken liver 100g 1.25
Egg, whole, raw, fresh 100g 0.875
Whole milk 1 glass (240mL) 0.17
Mushrooms 100g 0.62

The following table shows a list of foods that are high in Protein.

Food Serving Size Protein(g)
Chicken breast 100g 31.2g
Canned Tuna, Drained 50g 13.2g
Kidney Beans 1cup 14g
Cheddar Cheese 2 slices (40g) 12g
Whole milk 250mL 8.5g
Soy milk 250mL 6.7g
Egg 1 7g
Tofu 75g 6.1g
Almonds 10 2g

References:

 Dietary protein to maximize resistance training: a review and examination of protein spread and change theories. (Bosse JD, Dixon BM)

 The importance for growth of dietary intake of calcium and vitamin D (J. Pediatr. (Rio J.))

 Dietary protein and skeletal health: a review of recent human research. (Kerstetter JE, Kenny AM, Insogna KL)

 What Happens When People Eat Several Whole Egg per Day?, healthline (Kris Gunnars)

 Bone Health and Osteoporosis: A Report of the Surgeon General

 Quick food facts: PROTEIN, Healthy balance


Older Post