What foods increase height

Length

There are several factors that affect human height, and it is believed that the genetic factor contributes 60-80% of the final person's height , while other environmental factors such as nutrition and exercise make up the remaining percentage, and most children increase by about 5 cm every year, from the age of one year until the age Puberty, and as soon as a person reaches puberty, his length increases by 10 cm every year, and this rapid growth begins in the early years of adolescence for girls, while this may not be noticed in boys until the last years of their adolescence, and in general the person stops growing after the age of eighteen. ^[1]

It is worth noting that human height stops increasing after 18-20 years, even if a person follows a healthy diet, and the reason for this lies in the so-called epiphyseal plate or the growth plate ; It is a cartilaginous area near the end of the long bones. The increase in human height occurs mainly due to the increase in the length of the long bones , and as long as those plates are still active or open, the increase in length continues, and stops as soon as they are closed. This is due to the hormonal changes that occur at the end of puberty or adolescence; Growth plates close at the age of 16 in females, and between the ages of 14 and 19 in males. ^[2]

Foods and nutrients that increase height

Since proper nutrition plays an important role in human height; The following nutrients must be included in the daily diet, especially in adulthood, and in the first five years of a person’s life. Among the nutrients are the following: ^[3]

• Proteins : Proteins are called the body-building food, they are very important for its various systems and functions, including bones, muscles, and hormones, and proteins are made of amino acids , and the growth hormone consists of 191 amino acids, thus Protein deficiency leads to stunted or slow growth, in addition to loss of muscle mass, and failure of bone growth optimally. Protein deficiency also hinders the production of Insulin-like growth factor-1, which plays an important role in The longitudinal growth of the bones, and therefore eating enough protein-rich foods such as milk products, eggs, fish, and poultry is very important in increasing height.
• Vitamin D : Vitamin D plays an important role in bone and muscle growth, and is essential for the absorption of calcium, which is the most important nutrient for building strong bones. Where vitamin D deficiency leads to insufficient bone growth, in addition to the risk of osteoporosis, and the occurrence of fractures in it later, and sunlight is one of the most important sources of vitamin D, in addition to food sources such as mushrooms, eggs, and fish. Like tuna and salmon, and foods fortified with vitamin D.
• Vitamin A: In addition to the important role of vitamin A for vision, it plays an important role in bone metabolism and building. It contributes to maintaining calcium levels in the bones, thus enhancing their strength; As a deficiency in vitamin A impedes the growth of bones in an ideal, leading to short stature, carrots, sweet potatoes, mangoes, green leafy vegetables, milk products, and eggs are good sources of this vitamin.
• Calcium : Calcium is the main mineral in bone formation, and the process of calcium deposition on bone reaches its peak during the stages of rapid growth. Where the bones store enough calcium; To create stronger and longer bones, dairy products and green leafy vegetables are calcium-rich foods.
• Zinc: The zinc minerals essential and important for growth in different stages of life, it plays important roles in cell division, and protein composition, and in fact zinc works with protein in order to achieve optimal growth of the bones, as it is important in the formation and secretion of growth hormone; Zinc deficiency is associated with growth retardation in humans, and shellfish, poultry, eggs, and nuts are considered rich in it.
• Carbohydrates : the energy needs of the body increase in the stage of rapid growth, and carbohydrates are the main source of them. Carbohydrates break down to give glucose , and in addition, carbohydrates prevent the body from using protein as a source of energy. However, simple carbohydrates found in sweets, sugar, and baked goods greatly increase blood sugar and insulin levels. As high levels of insulin in the blood suppress the action of growth hormone, therefore; It is recommended to eat whole grains, fruits and complex carbohydrate sources to meet the body's carbohydrate needs.

Other steps to increase height

In addition to proper nutrition, there are other steps that contribute to increasing the height of the individual, and in what follows we mention some of them: ^[1]

• Dietary supplements : In some cases, some nutritional supplements can be used to increase the height of children, and prevent short stature for adults. For example, a doctor may recommend a supplement containing synthetic growth hormone if a person has a condition that affects growth hormone, and some adults may also take vitamin D or calcium supplements to prevent the risk of osteoporosis.
• Get an adequate amount of sleep : Insufficient sleep in adolescence leads to the development of some complications; Many hormones are secreted during sleep, including growth hormone, so; His production may decrease in case of staying up late.
• Physical activity: Continuous physical activity strengthens muscles and bones, maintains a healthy weight, and promotes growth hormone production, therefore; Children should exercise at least one hour per day.
• The right posture: the wrong posture makes the person appear shorter than he is, and the stance may lead to slouching or hunching the back to affect the person's height over time.

References

1. ^ ^{A b} Natalie 's a Silver, "How To Increase Your To the Height: Is the I Can Anything Top All Do" , Www.healthline.com , Retrieved 20-10-2017. Edited.
2. ↑ Grant Tinsley (10-8-2017), "Is It Possible to Increase Your Height After 18?" , Www.healthline.com , Retrieved 29-10-2017. Edited.
3. ↑ "Foods to Increase Height - Slideshow" , www.medindia.net , Retrieved 29-9-2017. Edited.