A nutritious diet that is rich in proteins, vitamins and minerals is important for boosting the growth hormone. Research indicates that vitamin A, protein and zinc have the most positive effect on the process of height growth. However, a balanced diet, comprising of other vitamins, minerals, calcium, fat and fiber, is essential to maintain a healthy physique and enhance height growth. In some cases, the same balanced diet may not be the best bet for different persons, as the body chemistry of each person is different and reacts differently in different situations. The given recommended amounts in the article below are only suggestive. It is better to consult a doctor or dietician to know the required amount, as it based on various factors like age, sex, nature of work, health status, diseases, climatic conditions, food available and suitable to us and so on. Read on to know the list of foods that help in increasing height naturally.
List Of Foods That Increase Height
Apart from enhancing proper growth, vitamin A assists in the proper functioning of eye development, reproductive organs and the immune system. Also, it helps in maintaining skin, mucous membrane and vision process. Foods that are orange-colored are rich in vitamin A, namely, cantaloupes, carrots, sweet potato, red bell peppers, lime, oranges and papaya. Vitamin A can also be found in fish cod, salmon, liver, dairy, yolk, papaya leaf, cassava leaf, kale, dried or fresh figs, kiwi, plum, broccoli and tomatoes. The recommended amount for daily intake is about 4000 to 5000 IU.
Protein is important for growth and repair of the body tissues, maintaining antibodies functioning and regulating enzymes and hormones. Foods like meat, fowl, fish, egg, milk, nut, molded soy bean and soybean cake are rich sources of protein. The recommended amount for daily intake is 45 to 55 grams.
Vitamin D is essential for the formation of healthy and strong bones. It absorbs the calcium from the foods and forms calcium and phosphorus in the bones. Egg yolk, fish, liver and ultraviolet radiation are good sources of vitamin D. The recommended amount of daily intake is 400 IU.
Soluble and Insoluble Fiber
Fiber speeds up the time taken by the food to travel through the large intestine, thereby reducing the absorption of toxic and carcinogenic substances. Dietary fiber is found in wheat germ, cereals, unpolished/unhusked wheat, rice, millet, barley, pulp of fruits and vegetables.
A human body uses more than 80 different minerals for the growth and production of bones, nails, teeth, nerves, blood, vitamins, hormones and enzymes. Minerals are also essential for better functioning of blood circulation, fluid regulation, nerve transmission, cellular integrity, muscle contraction and energy production. Calcium, phosphorus, iron and magnesium are extremely essential for bone growth.
- Calcium is found in abundance in milk and dairy products, salmon, soy, dry shrimp, shell, kale, cabbage and broccoli. The recommended amount for daily intake is 800-1000 mg.
- Seafood, beef, chicken, egg, milk, green vegetable, nuts, cereals and whole-grain products are rich sources of zinc. The recommended amount of daily intake is 15 mg.
- Magnesium is found in plant and animal foods, particularly legumes, nuts, green, avocado, meat, dairy products, vegetables, chocolate and cereals.
- Meat is a rich source of iron. Vegetables and cereals also provide iron in low concentrations.
- Cereals, seafood and meat products are great sources of selenium.