Top 10 Height-Increasing Vitamins And Minerals For Children

November 15, 2022 | By NuBest
It is important to give the body the necessary nutrients to develop healthy bones. But which one should you add to your daily diet? Below is the list of the top 10 height-increasing vitamins and minerals for children as well as how to get them.

Top six vitamins for height increase

Vitamin D

Amongst the top height-boosting vitamins, vitamin D plays a critical role in making strong and healthy bones since it supports calcium absorption. Moreover, it helps serve other body processes, like hormone production, blood pressure, and the immune system.

How much vitamin D should you take daily?

  • Infants between 0 and 12 months: 400 IU or 10 mcg

  • People between 1 and 70 years: 600 IU or 15 mcg

  • People from 70 years: 800 IU or 20 mcg

Which foods are rich in vitamin D?

  • Salmon – 1 filet has 28.4 mcg

  • Chestnut mushroom – 1 cup has 27.8 mcg

  • Fortified milk – 1 glass has 6.3 mcg

  • Fortified tofu – 1 cup has 5.7 mcg

  • Fortified yogurt – 1 cup has 3.2 mcg

  • Fortified breakfast cereals – ¾ cup has 2.5 mcg

  • Fortified orange juice – 1 cup has 2.5 mcg

  • Pork chops – 1 slice has 2.1 mcg

  • Eggs – 1 large egg has 1.1 mcg

Also, spending a couple of minutes in the sun will help you get enough vitamin D for a day because summer sunlight is an excellent source of this nutrient.

Vitamin C

Vitamin C, also called ascorbic acid, is plentiful in many citrus fruits. This nutrient does more than only prevent the common cold but also connects the cells, heals wounds, enhances the walls of blood vessels, and boosts strong teeth and bones.

How much vitamin C should you take daily?

  • Kids between 1 and 3 years: 15 mg

  • Kids between 4 and 8 years: 25 mg

  • Children between 9 and 13 years: 45 mg

  • Teens between 14 and 18 years: 65 – 75 mg

  • Females from 19 years: 75 mg

  • Males from 19 years: 90 mg

  • Pregnant women from 19 years: 85 mg

  • Breastfeeding women from 19 years: 120 mg

Which foods are rich in vitamin C?

  • Kakadu plums – 1 small plum has 436 mg

  • Acerola cherries – ½ cup has 825 mg

  • Chili peppers – 1 green chili pepper has 109 mg

  • Guavas – 1 guava has 125 mg

  • Blackcurrants – ½ cup has 102 mg

  • Cantaloupe – 1 cup has 17.4 mg

  • Kale -1 cup of cooked kale has 21 mg

  • Kiwis – 1 medium kiwi has 56 mg

  • Broccoli – ½ cup of cooked broccoli has 51 mg

  • Lemons – 1 whole raw lemon has 45 mg

  • Strawberries – 1 cup of sliced strawberries has 97 mg

  • Oranges – 1 medium-sized orange has 83 mg

Vitamin A

Vitamin A serves a wide range of purposes in children and adults. It supports normal growth and development, promotes eye health, prevents infection, keeps skin healthy, and more. Furthermore, it helps produce calcium to nourish bones and improve the body’s development.

How much vitamin A should you take daily?

  • Kids between 1 and 3 years: 300 mcg

  • Kids between 4 and 8 years: 400 mcg

  • Children between 9 and 13 years: 600 mcg

  • Females from 14 years: 700 mcg

  • Males from 14 years: 900 mcg

Which foods are rich in vitamin A?

  • Beef liver – 1 slice has 6,421 mcg

  • Sweet potato – 1 cup has 1,836 mcg

  • Cod liver oil – 1 teaspoon has 1,350 mcg

  • Kale – 1 cup has 885 mcg

  • Carrot – 1 medium carrot has 392 mcg

  • Salmon – half a filet has 229 mcg

  • Mango – a medium mango has 181 mcg

  • Spinach – 1 cup has 141 mcg

  • Goose liver pate – 1 tablespoon has 130 mcg

  • Goat cheese – 1 slice has 115 mcg

  • Hard-boiled eggs – 1 large egg has 74 mcg

  • Trout – 1 filet has 71 mcg

  • Apricot – 1 medium apricot has 34 mcg

Vitamin Bs

All eight B vitamins assist different roles in the overall growth of a child’s body. They help transform energy from carbohydrates and fat, carry oxygen and energy to different cells in the body, and break down amino acids. Out of them, vitamins B6, B9, and B12 are important agents that enhance the growth of the body without damaging tissues and bones.

How much vitamin B complex should you take daily?

  • Young adults need 400 mcg.

  • Lactating moms need 500 mcg.

  • Pregnant moms and older adults need 600 mcg.

But since each B vitamin has a specific recommended amount that changes depending on age, sex, and health conditions, you should consult your doctor to make sure the dosage is suitable for you.

Which foods are rich in vitamin Bs?

  • Salmon

  • Leafy greens, like spinach, turnip greens, collard greens, and romaine lettuce

  • Liver and other organ meat

  • Eggs

  • Beef

  • Milk

  • Legumes

  • Mussels, oysters, and clams

  • Yogurt

  • Chicken and turkey

  • Pork

  • Trout

  • Sunflower seeds

  • Fortified cereals

  • Nutritional yeasts

Vitamin K

Vitamin K belongs to a family of fat-soluble vitamins that our body needs to improve and maintain smooth growth. One of its crucial roles is to regulate calcium deposition since this vitamin helps activate osteocalcin protein, which puts calcium into bones. Remember that calcium cannot do its job effectively if it lacks vitamin K2.

How much vitamin K should you take daily?

  • Infants between 0 and 6 months: 2 mcg

  • Infants between 7 and 12 months: 2.5 mcg

  • Kids between 1 and 3 years: 30 mcg

  • Kids between 4 and 8 years: 55 mcg

  • Children between 9 and 13 years: 60 mcg

  • Teenage girls and boys between 14 and 18 years: 75 mcg

  • Females from 19 years: 90 mcg

  • Males from 19 years: 120 mcg

  • Pregnant or breastfeeding women under 19 years: 75 mcg

  • Pregnant or breastfeeding women between 19 and 50 years: 90 mcg

Which foods are rich in vitamin K?

  • Kale – ½ cup of cooked kale has 531 mcg

  • Mustard greens – ½ cup of cooked mustard greens has 415 mcg

  • Natto – 1 ounce has 313 mcg

  • Spinach – 1 cup of raw spinach has 145 mcg

  • Broccoli – ½ cup of cooked broccoli has 110 mcg

  • Beef liver – 1 slice has 72 mcg

  • Pork chops – 3 ounces have 51 mcg

  • Green beans – ½ cup of green beans has 30 mcg

  • Soybean oil – 1 tablespoon has 25 mcg

  • Hard cheeses – 1 ounce has 25 mcg

  • Avocado – A half of a medium-sized avocado has 21 mcg

Vitamin F

Although vitamin F is not actually a vitamin, it is made up of two kinds of polyunsaturated fats. They include ALA (omega-3 fatty acids) and LA (omega-6 fatty acids), which play a vital role in developing cells, controlling blood pressure, and supporting overall growth and development.

How much vitamin F should you take daily?

A popular recommendation is to keep the ratio of LA to ALA at or below 4:1. Also, consuming 11-16 g of LA and 1.1 – 1.6 g of ALA is suggested for adults.

Which foods are rich in vitamin F?

  • Vegetable oils, including flaxseed, soybean, safflower, and canola.

  • Seeds and nuts, including walnuts, chia seeds, and sunflower seeds.

  • Leafy greens, like spinach, Brussels sprouts, and broccoli.

  • Fatty fish, like salmon, sardines, or mackerel.

  • Avocados.

Top four minerals for height increase

Calcium

Needless to say, calcium is a vital mineral to assist bones in growing longer and stronger, which plays a key role in height increase. This mineral should be taken on a regular basis to promote the strength and longevity of the bone.

How much calcium should you take daily?

  • Kids between 1 and 3 years: 500 mg

  • Kids between 4 and 8 years: 800 mg

  • Children between 9 and 18 years: 1,300 mg

  • Adults between 19 and 50 years: 1,000 mg

  • Females between 51 and 70 years: 1,200 mg

  • Males between 51 and 70 years: 1,000 mg

  • Adults from 71 years: 1,200 mg

  • Pregnant or breastfeeding women under 19 years: 1,300 mg

  • Pregnant or breastfeeding women between 19 and 50 years: 1,000 mg

Which foods are rich in calcium?

  • Milk – 1 cup of cow’s milk has 306-325 mg

  • Cheese – 1 ounce of Parmesan cheese has 242 mg

  • Yogurt – 1 cup of low-fat yogurt has 448 mg

  • Sardines – 1 ounce has 108 mg

  • Beans – 1 cup of cooked winged beans has 244 mg

  • Almonds – 1 ounce has 76.3 mg

  • Leafy greens – 1 cup of cooked collard greens has 268 mg

  • Tofu – ½ cup of firm tofu has 861 mg

  • Fortified drinks – 1 cup of orange juice has 349 mg

Zinc

Zinc plays an essential role in the normal growth and development of the brain and reproductive organs. It supports the normal functioning of immunity and other processes in the body. Recently, increasing the amount of zinc is supposed to help children gain healthy weight and height.

How much zinc should you take daily?

  • Infants between 0 and 6 months: 2 mg

  • Infants between 7 and 12 months: 3 mg

  • Kids between 1 and 3 years: 3 mg

  • Kids between 4 and 8 years: 5 mg

  • Children between 9 and 13 years: 8 mg

  • Teenager girls between 14 and 18 years: 9 mg

  • Teenager boys between 14 and 18 years: 11 mg

  • Females from 19 years: 8 mg

  • Males from 19 years: 11 mg

  • Pregnant women from 19 years: 11 mg

  • Breastfeeding girls under 19 years: 13 mg

  • Breastfeeding women from 19 years: 12 mg

Which foods are rich in zinc?

  • Red meat – A 3.5-oz of raw ground beef has 4.79 mg

  • Shellfish – 6 medium oysters have 33 mg

  • Legumes – 1 cup of cooked lentils has 2.52 mg

  • Cheese – 1 ounce of cheddar cheese has 1.05 mg

  • Eggs – 1 large egg has 0.525 mg

  • Dark chocolate – A 3.5-oz has 3.31 mg

  • Seeds – 3 tablespoons of hemp seeds have 2.97 mg

Magnesium

Along with calcium, vitamin D, zinc, iron, and potassium, magnesium helps improve the growth of bone mass and density, especially in adolescents. It also assists protein synthesis, which is essential to build strong and healthy muscles.

How much magnesium should you take daily?

  • Infants between 0 and 6 months: 30 mg

  • Infants between 7 and 12 months: 75 mg

  • Kids between 1 and 3 years: 80 mg

  • Kid between 4 and 8 years: 130 mg

  • Children between 9 and 13 years: 240 mg

  • Teenager girls between 14 and 18 years: 360 mg

  • Teenager boys between 14 and 18 years: 410 mg

  • Females between 19 and 30 years: 310 mg

  • Males between 19 and 30 years: 400 mg

  • Females from 31 years: 320 mg

  • Males from 31 years: 420 mg

Which foods are rich in magnesium?

  • Dark chocolate – 1 ounce has 65 mg

  • Avocados – 1 medium avocado has 58 mg

  • Nuts – 1 ounce of cashews has 83 mg

  • Legumes – 1 cup of cooked black beans has 120 mg

  • Tofu – A 3.5-oz has 35 mg

  • Seeds – 1 ounce of pumpkin seeds has 168 mg

  • Fatty fish – A 3.5-oz of cooked salmon has 30 mg

  • Bananas – 1 large banana has 37 mg

  • Whole grains – 1 cup of cooked buckwheat has 86 mg

Boron

Boron plays an essential role in balancing the amount of vitamin D in the body. Indeed, this mineral helps boost the biological half-life of vitamin D levels, which means it lengthens the amount of vitamin D in the body.

How much boron should you take daily?

Supplementing with 3 mg of boron every day is suggested to assist bone health and maintain or prevent the loss of bone mineral density.

Which foods are rich in boron?

  • Prune juice – 1 cup has 1.43 mg

  • Avocado – ½ cup of raw avocado has 1.07 mg

  • Raisins – 1 ½ ounce has 0.95 mg

  • Peaches – 1 single medium-sized peach has 0.80 mg

  • Peanuts – 1 ounce has 0.48 mg

  • Apples – 1 medium-sized apple has 0.66 mg

  • Broccoli – 1 cup of boiled broccoli has 0.40 mg

In conclusion

Do not undervalue the power of these height-increasing vitamins and minerals for children. Consuming them regularly will not only ensure that you grow up but also take care of your overall health. Importantly, remember to include these nutrients in the daily diet with regular exercise and proper sleep to improve the growth of bones and the metabolism of the body.

(*) All pictures shown are for illustration purpose only.
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THE ABOVE INFORMATION IS FOR REFERENCE ONLY and shall not be used for diagnosing or treating a health problem or starting any medication or treatment without discussing it with a qualified health professional.