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Bumisuka.com – 5 Nutrients That Can Help Increase Height. Apart from genetics, there are many factors that affect height, including hormones, daily activity level, environment, including nutrition. Certain nutritional content in food to increase height is not a figment.
According to a 2022 report in The Lancet journal, nutrition has a formative role in the timing and pattern of puberty for height growth. There are five types of nutrients that play an important role in helping to increase height. What are they?
1. Proteins
Reported by Healthy Eating SF Gate, protein is equally important for children and adults. This nutrient plays a major role in growth and development, keeping bones strong, supporting immune function, and especially increasing levels of insulin-like growth factor 1 (IGF-1), a hormone that has the potential to increase height.
Protein is widely distributed in various foods, such as salmon and shrimp, with a protein content of around 24 grams per 100 grams. There are no specific rules for consuming it, it’s just that the protein intake needs for each age are different. To find out more, you can consult a nutritionist.
2. Vitamin A
Vitamin A or called retinol and retinoic acid are nutrients that also play a role in growth. This vitamin can be obtained from eating sweet potatoes, for example.
Sweet potato itself is rich in biologically available vitamin A (direct vitamin A) and also not. Reported by Medical News Today, one whole sweet potato baked with its skin provides 1,403 mcg of vitamin A which amounts to 156 percent of the recommended daily value.
What is not bioavailable is the carotenoid content. Actually, the carotenoid content of sweet potatoes itself will be converted by the body into vitamin A. Carotenoids which are converted into vitamin A in digestion can help increase height.
3. Calcium
Reported by Debametulam.com, the mineral calcium is most closely related to the skeletal system because it is very important to help the bone system develop properly. Up to 99 percent of all the mineral calcium in the body is stored in the bones.
The body cannot produce calcium on its own. So, you have to get it from food and drink, or from sun exposure.
An example of a source of calcium is milk and its processed products, such as cheese. One glass of cow’s milk contains 275 to 350 mg of calcium. The calcium content in cheese can vary. For example, 28 grams of parmesan cheese contains about 331 mg of calcium.
4. Vitamin D
Reported by Styles At Life, vitamin D can certainly help increase height. The reason is, the bones will become more if they don’t get the intake of vitamin D they need.
The required intake of vitamin D is 600 to 700 IU per day for adults, and 800 IU for those over 71 years of age.
You can meet your vitamin D needs by consuming egg yolks, which contain around 218 IU.
Vitamin D also helps the body absorb calcium and phosphorus. These two nutrients also contribute to a taller body.
5. Iron
Iron deficiency, as reported by Healthline, has an impact on slower growth and development. Therefore, meeting these nutritional intakes every day is very important. Because, in addition to genetic factors that play a big role for height growth, activity level is also very influential.
Iron deficiency will cause anemia. People with this blood deficiency condition will continue to feel tired, so that it can interfere with activities and productivity. In fact, physical activity during the prepubertal period has a strong relationship with increasing height.
Those are five types of nutrients that have an important role in promoting growth and development. Establishing a healthy, nutritionally balanced diet can not only improve overall health, but also help you grow taller or maintain your height.
