Nutrition for height growth in puberty
Nutrition affects not only physical development but also height growth. Nutrition accounts for 32% of human height growth while genetics only accounts for 23% of human height growth. Therefore, you can absolutely increase your height by adjusting your diets instead of applying other inappropriate height-increasing methods.
In daily diets, if parents supplement children with four groups of nutrients including protein, carbohydrates, fat, vitamins and minerals besides paying attention to children's sport practice and sleep, achieving an ideal height in the future will not be too difficult.
Four groups of nutrients helping teenagers grow taller
Protein is the foundation for bone, muscle and cartilage growth in teenagers. Having an adequate protein intake from different food groups is necessary if you want to achieve optimal height.
Teenagers need higher protein intake compared to adults for their muscle growth and protein accounts for 14 - 15% of energy (70 - 80 g/day). Foods containing high levels of protein are meat, fishes, eggs, milk, shrimps, crabs, beans, etc.
Carbohydrates, which account for 60 - 70% of energy, are the main source to provide energy to the body. Foods which are rich in carbohydrates include sweet potatoes, taros, rice, bread, noodles, corn, etc.
Fat is the most concentrated energy source. 1 g of fat provides 9 kcal of energy. Fat is a reservoir of energy and helps the body absorb fat-soluble vitamins such as vitamin A, vitamin D, vitamin E and vitamin K. Foods containing high levels of fat include nuts, cooking oils, seeds, butter, etc. The amount of fat should be consumed for a day is about 30 grams (equivalent to 5 teaspoons of oil).
Vitamins and minerals
Some essential minerals
Calcium: Calcium is the main mineral for bone formation. Calcium is provided to the body from nutrition. Foods containing high levels of calcium are milk, almonds, beans, oatmeal, sesame, seafood, etc.
Zinc: Zinc plays an important role in synthesis, excretion and activation of growth hormone (GH) and Insulin-like growth factor-1 (IGF-1) in humans and animals, which helps bones and muscles grow well. Zinc deficiency can cause disorders in the growth and development of the body. Foods containing high levels of zinc are shrimps, crabs, oysters, beef, rice germ, nuts, almonds, etc.
Some essential vitamins
Vitamin A: Vitamin A is essential for the growth and development of the body and the bones. Moreover, vitamin A can keep skin and mucous membranes (in digestive system, respiratory system, eyes, etc.) healthy and uninfected.
Yellow fruits and vegetables such as carrots, tomatoes, dark green vegetables... and animal source foods such as liver, cheese, milk, cream, eggs, butter... can be converted into vitamin A when they are taken into the body.
Vitamin D: Vitamin D helps the body to absorb calcium and phosphorus to form and maintain healthy bones and teeth. Vitamin D deficiency can cause decline in bone mineralization leading to rickets in young children and osteoporosis in adults.
Foods that are rich in vitamin D include cod-liver oil, salmon, oysters, shrimps, egg yolks, etc. Furthermore, vitamin D can be synthesized in the skin upon exposure to sunlight.
Vitamin C: Vitamin C protects bone structures, teeth, skin, blood vessels, helps heal wounds, helps absorb iron, calcium and folic acid. Vitamin C is found in fresh fruits and vegetables such as oranges, tangerines, strawberries, tomatoes, broccoli, potatoes, sweet potatoes, etc.
Notes about nutritional supplementation
- Eat a variety of nutrients and avoid eating only one food group constantly
- Choose fresh foods with no preservatives and no residues of pesticides
- Stay away from candies and carbonated soft drinks because they will slow down the height growth