Grow Taller By Eating Healthy
Unfortunately, it’s impossible to instantly grow in height. Growth is almost entirely determined by genetic factors; in fact, 60-80% of height is determined by DNA inherited from parents, while 20-40% is due to the environment in which one lives. This means that diet, health status, amount of exercise, and sleep all have an impact on this. As long as the growth plates (the areas where bones grow) continue to expand, a good diet, regular exercise, and consistent sleep can help you become taller. For most people, these growth plates close around the age of 20, and it’s not possible to naturally gain a few extra centimeters after that.
A balanced diet, rich in healthy nutrients, will help you grow strong and in shape, reaching the full height you are genetically predisposed for. This means staying away from cakes, fizzy drinks, and pre-packaged products; instead, opt for salads, whole grains, and fish. If you cannot motivate yourself to eat these foods, try different recipes and culinary combinations that you find appetizing.
. To understand how to follow a balanced diet based on protein, fruit, vegetables, whole grains, and dairy, consult a nutritionist.
Include lean protein in your diet
Proteins are the building blocks necessary to promote the growth and strengthening of bones, muscles, and cartilage. Therefore, eating good amounts of protein-containing foods is important to maximize your potential height. The recommended dose varies depending on age, gender, and physical exercise.
- Girls aged 9 to 18 should consume 140 mg per day.
- Boys aged 9 to 13 should consume 140 mg per day.
- Boys aged 14 to 18 should consume 185 mg per day.
- Foods that offer a good protein intake include lean meat, poultry, fish, eggs, nuts, and seeds.
Get enough vitamin D
It helps strengthen bones and promotes muscle growth during childhood. A recent study links vitamin D deficiency to growth disorders and even weight gain among teenage girls.
- Foods rich in vitamin D include oily fish, mushrooms, and fortified cereals.
- Sunlight is the best way to get vitamin D naturally. Just a few minutes of exposure to sunlight each day is enough to get the right amount. Make sure your skin is exposed to the sun.
Although studies on this are far from conclusive, some scientific evidence suggests a possible link between zinc deficiency and growth problems. This means that you should take it to avoid the risk of facing disorders. Here are some foods that are good sources of this mineral:
- . Seafood, especially shellfish.
- . Lamb.
- . Spinach.
Fill up on calcium.
Again, there is little evidence on the direct relationship between calcium and height, but this substance is an essential ingredient for strengthening bones, which are important for growth. Most calcium is found in dairy products. It is advisable that boys and girls aged 9 to 18 consume the equivalent of 3 cups of calcium-rich foods per day.
- High-fat dairy products are not recommended.
- Cream, spreadable cheese, and butter are dairy products that contain little calcium.
- To consume calcium, alternatives to dairy products include canned fish, leafy vegetables, soy-based products, and calcium-fortified fruit juices, cereals, and bread.
Avoid overdoing certain foods
You probably already know that you need to avoid excessive fat and salty foods. However, studies have suggested that even some generally healthy foods may have a negative impact on growth. You should follow a balanced diet and remember that these studies are not definitive, but consider not to exceed the consumption of soy products, tomatoes, and beans.
- In any case, it’s more important to follow a healthy and balanced diet than to completely avoid eating these foods.
Consider taking vitamin supplements.
You can make your diet more effective with basic multivitamins, available at drugstores. You could also focus on vitamin D and zinc by buying zinc tablets. Cod liver oil capsules are just as easy to find and are an excellent source of vitamin D, good for bones and joints.
There are other supplements that are more concentrated and potentially harmful if taken incorrectly, such as glucosamine, which are said to promote growth. Always talk to your doctor before considering taking these supplements.
Be wary of “miraculous” products.
You may come across supplements that promise you’ll grow taller overnight. Remember: if your growth plates have fused, you won’t gain any more inches. Some products claim to contain human growth hormone (hGH), which stimulates growth. You should be very careful about this, as hGH cannot be taken in tablet form and should only be administered by a doctor.
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