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How to get taller with foods

NutritionSuccess Chemistry Staff
grow tall with food

The height of each person is influenced by several factors, the main one being the genetics inherited by parents, the other factors are sleep, diet, gender, life stage and the practice of physical activities.

There is a formula to know the probable height: mother's height + father's height + 13cm for boys or -13cm for girls / 2. It does not guarantee the accurate result, varying by about 10 centimeters more or less.

Men tend to be taller than women, and their growth goes up to around 20 years of age, as their puberty starts late. Women, who reach puberty earlier, stop growing earlier at around 15 years of age.

foods that support growth

For proper growth it is important to maintain good nutritional status, avoiding nutrient, protein and calorie deficiencies that would impair growth. Some nutrients participate in growth, and food sources must be contained in a varied and healthy diet. The main nutrients are calcium, vitamin D, vitamin A, iron, zinc and folic acid.

calcium-rich foods

The calcium is a mineral that is directly linked to the growth and health of bones, as part of training, strength and bone density. The source foods of this mineral are:

  • Milk and derivatives

  • Dark green vegetables

  • Sesame

  • Tofu

vitamin d rich foods

Vitamin D has several important functions, the main one being to increase calcium absorption. The main source of vitamin D is the sun, but some food sources can be inserted into the diet, such as:

  • Mushrooms

  • Fish, eggs, and meat

  • Whole milk, butter, and yogurts

  • Vitamin D fortified foods

vitamin-rich foods

This vitamin is related to the release of GH (growth hormone), besides acting on the differentiation of bone cells. Its deficiency inhibits growth and causes bone deformities.

  • Guava

  • Whole milk and derivatives such as butter

  • Foods rich in beta carotenes such as carrots, squash, papaya, mango, and spinach

zinc-rich foods

The zinc is an important mineral that participates in the production of proteins and genetic material for cell replication, is of great importance for growth. In addition, it is also involved with the regulation of GH and IGF-1 hormones, also involved with growth. In adolescence, especially in the spurt phase, the body significantly increases zinc retention.

  • Oysters and other seafood

  • Red meat

  • Pumpkin and Chestnut Seed

folic acid-rich foods

Like zinc, folic acid acts in a variety of cellular reactions, including the formation of DNA and RNA. It is known to be extremely important for pregnant women in the development of the fetus (period of rapid growth), but remains important for later growth. It is also essential for the formation of blood cells (red blood cells and leukocytes).

  • Dark green vegetables (such as spinach, broccoli, arugula)

  • Brewer's yeast

  • Legumes

iron-rich foods

The iron is essential for the formation of blood cells, it is also important for growth, especially for teenagers as it helps in building the muscles, requiring more oxygen and increased blood volume.

  • Meat

  • Oatmeal

  • Cashew nut

  • Watercress and Spinach

sports, stretching, and posture

In addition to diet, stretching and posture is very important for growth. Stretching, keeping your posture straight and steady, and doing sports that stimulate stretching and growth, such as basketball, volleyball, and swimming, all help during the growth phase.

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