We often blame our genes for our physical aspects and the looks. It occurs barely to anyone that nutrition also plays a vital role in nurturing ones’ height. Yes, we need sufficient amount of nourishment and vitamins to a few centimeters to our height. We must keep in mind that our bones stay healthy and strong and certain type of vitamins must be given to our body. To gather such type of vitamins, it is important to consume a balanced diet that has relevant vitamins, nutrients and minerals. Our body required foods that are rich in vitamins such as B1, B2, D and C, and calcium and phosphorous which are minerals.
We may have studied in our early years how a balanced diet would help our bodies for a proper growth as well as to develop our immune system. Hence, we must take foods that are provide minerals, vitamins that helps in height growth. Let us now see such vitamins and the foods that are high in those vitamins.
From the childhood onwards, you may have heard about vitamin D and the foods that may help in providing this vitamin. This vitamin helps in strengthening the bones. When this vitamin is not sufficient, the bones and teeth tend to become weak. Sunlight is the major source of Vitamin D and that is the reason why the new born babies are given a massage exposed to the sun rays early in the morning. There are certain tests that determine the presence of vitamins in our body, if this vitamin is low, it is better to increase the intake of such foods that can deposit Vitamin D in our bodies. This vitamin is fat soluble.
The foods which are rich in Vitamin D are milk, tomatoes, citrus fruits, potatoes and cauliflower. These foods provide the required amount of vitamin D to our bodies and help in the height growth.
It not only helps in the growth but also helps the digestion process. The B1 also maintains a healthy heart and nervous system. When we have our heart and nervous system work efficiently, regular blood supply is provided to the organs and helps the body to grow. It is also helpful for glucose metabolism. Therefore, consume such foods that can provide Vitamin B1 to your body.
The foods are rice, peanuts, soybeans and pork, yeast, cereal grains, whole grains, pulses, nuts and meat. Heating, cooking and processed foods destroy the thiamin. The National Institute of Health office of Dietary Supplements suggests that one serving of fortified breakfast cereal provides 1.5 milligrams of thiamin. We require continuous supply of this vitamin because it is not stored in the body.
Vitamin B2 (Riboflavin):
Vitamin B2 is popularly known as Riboflavin. It helps in increasing human growth in height. It is responsible in promoting the growth of bones, skin, hair and nails. This vitamin is found in grains, plants and dairy products. This has to be taken every day because a very small amount of it is stored in the body. The vitamins are either water soluble or fat soluble. B2 is a water soluble vitamin. Such vitamins are carried through the bloodstream and the ones that is not needed is eliminated in the urine.
The foods rich in Vitamin B2 are leafy vegetables, fish meat, eggs, dairy products, mushrooms, nuts, pumpkins, sweet potatoes, whole-grain breads, enriched breads and wheat bran, yeast extract.
Vitamin C (Ascorbic Acid):
Vitamin C is also known as ascorbic acid however, we call it vitamin C commonly. It helps in strengthening the bones and teeth, also stimulates growth. It is also a rich antioxidant that prevents illnesses and helps the body to grow better from a younger age. It heals wounds and form scar tissue, repair and maintain cartilage, bones and teeth. Antioxidants present in the Vitamin C are the nutrients that prevent some of the damage caused by the radicals. This vitamin is not stored nor can the body make on its own. Therefore, it is important to consume the foods rich in Vitamin C.
Our daily intake of food containing vitamin C are red and hot chili peppers, Guavas, bell peppers, parsley and thyme, dark green leafy vegetables such as garden cress, kale, mustard greens, Brussel sprouts, cauliflower, broccoli, Kiwi fruits, papayas, clementine, oranges and strawberries and most citrus fruits are a source of Vitamin C. If this vitamin is not sufficiently taken, there will be negative effects on health.
From childhood onwards, we know that calcium is something that makes our bones strong. Consume milk that enhances our growth is something we may have heard our entire childhood. There are certain foods that are non-dairy too which produces Calcium. This vitamin strengthens our bones and teeth, muscle function and nerve signaling. The main foods from where we can get this vital vitamin are milk, cheese, yoghurt and a large number of other non-dairy products too.
The foods that are rich in vitamin D are cheese, milk, yoghurt, sardines, and dark leafy vegetables like spinach, kale, turnips and collard greens. Fortified cereals which are raisin bran, corn flakes, fortified orange juice, soybeans, soymilk (check the label before buying as all he type of soymilk may not be rich in calcium), and enriched breads, grains and waffles. Foods rich in calcium not only provide bone strength but also prevent cancer, aid in weight management, improve blood pressure and heart health. We need a higher amount of calcium compared to other minerals. Calcium is also the mineral largely found in our bodies stored in our bones and teeth. The amount of calcium that is necessary to each age group is different. The groups are babies, young children, pre-teens and teenagers, early 20s to mid-life, pregnant women, lactating women, elderly people, and Caucasian people.
All five vitamins mentioned in this article are vital for enhancing one’s height growth. Intake of these foods and combining with certain growth increasing exercises would certainly help in stretching yourself in your height. There are also vitamin supplements that we get in the market though it is recommended to consume the relevant foods to have a balanced diet and also get those vitamins through the foods we take. Taking too much of vitamin supplements is harmful too. The health department recommends certain supplements for some groups of people who may have deficiencies.