Healthy Foods and Vitamins

Vitamins to Increase Height

Height increase

There are many factors that affect human height, but what affects most are genes. It is believed that genetic factors affect a rate ranging between 60-80% of the final height that a person reaches.

Vitamins to increase height

It is worth noting that a person gains at a rate of 5.08 centimeters annually in the age period between one year and puberty, and upon reaching puberty, the rate of height increase increases to reach 10.16 centimeters per year, but this rate varies from one person to another, and usually the increase in height stops after puberty , meaning that adult people do not increase their height most of the time, and therefore there are some tips that can be followed to increase height during adolescence.

Vitamins that Help Increase Height

As mentioned previously, it is impossible for a person to choose the appropriate height, because genes are the most important factor in determining a person’s height, but there are some vitamins that can contribute to increasing a person’s height,

Vitamin A: The Journal of Clinical Endocrinology indicated that taking vitamin A supplements at a dose equal to 6,000 international units once a week for a full year promoted height gain in children.

It was also found that taking iron supplements with vitamin A It makes height increase faster, and it has been found that taking them together has the same effectiveness as taking growth hormone supplements, but it should be noted that children should not be given vitamin A supplements without consulting a doctor , because taking large quantities of it may cause poisoning, and therefore it is possible to obtain sufficient quantities. Of vitamin A through food, foods rich in vitamin A include cod liver oil , liver meat, some full-fat dairy products, carrots, dried apricots, and sweet potatoes, in addition to spinach .

Vitamin D: It has been observed that teenage females who suffer from a vitamin D deficiency suffer from a lack of growth, or what is called stunted growth.

This may happen because a deficiency of vitamin D leads to osteoporosis , which weakens the bones and prevents their growth.

However, it should be noted that consuming large amounts of vitamin D can cause some harm and side effects such as nausea and vomiting, and can also lead to cardiac arrhythmia and kidney stones.

Vitamin D can be obtained from food such as milk, liver, and some fish. Such as mackerel, salmon , cheese, and egg yolk.

Nutrients to Promote Growth

There are many vitamins and minerals that children need during the growth period, which help them grow and develop in a healthy manner. Among the most important of these vitamins we mention the following: [3]

Calcium: This mineral is important for enhancing the strength of bones, teeth, muscles, heart, and nerves, and it can be obtained from milk, dried figs, yogurt , and other food sources.

Copper: which is important for the formation of the heart, nervous system, bones, blood vessels, and arteries, and can be obtained from lentils , mangos, and cashews.

Folic acid: The mother needs to take nutritional supplements before pregnancy and during the first three months of pregnancy.

As it is important for closing the tube that contains the central nervous system, it also contributes to maintaining the healthy functions of the brain.

Pregnant women are advised to take 400 micrograms of its nutritional supplements, while its sources in food include broccoli, oranges , and others.

Iodine: This element is important for regulating metabolic processes and the development of the nervous system, and it can be obtained from iodine-fortified salt, dairy products, fish, milk, and seaweed.

Iron: which is important for the production of red blood cells that transport oxygen to the cells to help them grow and produce energy.

It is also important for building bones and teeth. Children can take iron nutritional supplements if prescribed by a doctor, and it can also be obtained from food, such as meat and chickpeas. , beans, and others.

Magnesium: This element helps build strong bones and teeth, regulate insulin and blood sugar levels, and is also important for building and repairing tissues in the body. Magnesium can be obtained by eating spinach, brown rice, and okra.

Phosphorus: This element contributes to building bones and teeth, the development of blood clotting processes, and a normal heartbeat. Phosphorus can be obtained by eating chickpeas , salmon, milk, and other foods.

Potassium: which is important for muscle activity and contractions, and also contributes to metabolism and nerve functions, and can be obtained by eating grapefruit, bananas, raisins, and other foods.

Vitamin B2: It is an important vitamin for promoting growth, human health, strong eyesight, and the development of muscles, nerves, and bones. It can be obtained by eating cheddar cheese, mushrooms, and yogurt.

Vitamin B1: It is important for converting carbohydrates into energy, brain development, and also contributes to the growth of the nervous system and heart.

Vitamin B6: This vitamin helps metabolize fats, carbohydrates, and proteins . It also contributes to the development of the nervous system and brain, and the formation of red blood cells. It can be obtained by eating bananas, chicken, tuna, and others.

Vitamin C: It is important for tissue repair and collagen production, and contributes to enhancing bone strength and growth. It can be obtained from tomatoes, orange juice, broccoli, and strawberries .

Zinc: This element contributes to the formation of organs, nerves, the skeleton, and the circulatory system, and it can be obtained by eating sardines, meat, and sunflower seeds

Zaheer Ahmad

I am Zaheer Ahmad. Currently I am doing P.hd on Human Nutrition and Dietetics from Sorbonne University. Previously, I have also done masters in Molecular Nutrition and Food Technology.

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