Height is the most important part of our growth & physical appearance. It is mostly dependent on genetics, and nutrition. The average height of males is 5.8ft (177cm) and of females is 5.3ft (162cm) in the Asia continent. On reaching maximum height, certain foods help to maintain height which keeps the body, bones, and joints healthy and strong in people. Nutrition, Protein, and physical activity also play an important role in growth and development. So, it is very important to know, which foods that make you taller in the right age group.
Top 9 Foods That Make You Taller In Teen
There are top 9 foods that can help make you look taller. These are as follows:
Almonds
Almonds are one of the most nutritious foods which help in growth and development. They contain vitamins and minerals which can help to grow taller. Almonds are high in fiber, magnesium, and manganese. They are also rich in Vitamin E which doubles antioxidants. These nutritious foods also help to develop bone health.
Products: Roasted almond butter, Cinnamon glazed almonds, white chocolate almond bar, almond milk, and many more products.
Beans
Beans are very nutritious and good sources of protein which is important for bone development. Protein increases the level of Insulin Growth Factor 1 (IGF 1) which regulates the growth in children. This plays a definitive role in increasing height. These foods are rich in iron and vitamin B which protect against anemia and maintain proper growth in children. They are also rich in several minerals such as magnesium, copper, manganese, zinc, and fiber.
Products: Black beans, coffee beans, cocoa beans, lima beans, cannellini beans and other products.
Fruits
Fruits contain Vitamin C which is an important vitamin for bone health. This vitamin forms collagen in the body which keeps the bones, joints, cartilage, and ligaments strong and maintains height. Certain fruits such as prunes, figs, apricots, and raisins are great sources of calcium. Berries (strawberries, blueberries, blackberries, raspberries) are some fruits for a healthy diet. They contain phytochemical and vitamin content which helps to prevent osteopenia.
Products: Apple juice, Lime juice, Orange juice, Pomegranate juice, Blueberry juice, Green apple, Natural Pineapple flavor, etc.
Sweet Potatoes
Sweet potatoes are good sources of vitamin A, Vitamin C, Vitamin B6, manganese, and potassium which help in the growth and development of height. It contains soluble and non-soluble fibre which helps in smooth digestion. This helps the absorption of nutrients and improves digestive health. Products: Sweet potato chips, roasted sweet potato, sweet potato cakes, sweet potato snacks, and many more products.
Eggs
Eggs are rich in protein. It contains many nutrients which are essential for the growth and development of height. It contains vitamin D which increases the absorption of calcium. This maintains the skeletal health of the body. Vitamin D supplements help to increase growth in children over 6 months. One large whole egg contains 1.24 micrograms (mcg) of vitamin D, 24.1 mg of calcium, 0.513 mcg of vitamin B12, 35.7 mcg of folate, and 6.24 g of protein.
Products: Sugared whole eggs, salted yolks, white eggs, salted whole eggs, sugared yolks, and other products of the egg.
Chicken
Chicken is rich in proteins. They contain important nutrients which improve the body’s health. It is a source of Vitamin B12 which helps to grow taller and maintains the height of a child. It also contains taurine which plays a vital role in the formation of bones. Chicken served in 3 ounces (85 grams) contains 20 grams of protein. It also includes other vitamins such as Vitamin B1 (thiamine), Vitamin B5 (pantothenic acid), and vitamin B6.
Products: Chicken breast tenders and breaded, chicken patty and frozen, chicken meatless, etc.
Milk
Milk is a healthy and well-rounded diet which is essential for growth. It contains several nutrients which include magnesium, calcium, and phosphorus. This helps to increase height and build muscles. Milk served in 1 cup (244 ml) contains nearly 8 grams of protein. Cow’s milk helps to increase the growth of children and also supports weight gain. People suffering from allergies must avoid milk.
Products: Cheese, Yogurt, cottage cheese, and sour cream.
Green leafy vegetables
Green leafy vegetables are important nutritions which include spinach, cabbage, kale, and arugula. They contain calcium, iron, magnesium, potassium, and vitamin C. These minerals help to reduce stress and promote the growth of health. These vegetables are rich in Vitamin K which maintains bone health and height.
Products: Tomato powder, Pumpkin flake, Sun spiced garlic powder, premium onion powder, etc.
Salmon
Salmon is a fatty fish which contains omega-3 fatty acids. This acid is vital for growth and development. It also increases bone density. Low levels of omega-3 fatty acids increase the risk of sleeping problems in children. This affects negativity on their growth. Salmon is rich in protein, selenium, vitamin B, and calcium.
Products: Cold smoked salmon fillet and slices, Hot smoked manuka salmon fillet and pieces, whole fresh salmon, etc.
Conclusion
This blog explains the foods that make you taller in 9 ways. These foods contain vitamins, minerals, and proteins. These ways not only help to increase the height of the individuals but also improve their health and bone density. They also help to regulate the flow of blood.