10 foods to increase height during puberty

According to research, the height of children at puberty can increase by 10-12cm if nutritional care is combined with a proper exercise regimen. So, what to eat to increase height during puberty, How to increase height maximum during puberty or what foods increase pubertal height… is the information that many people look for.

The article has the professional advice of Dr. BS Pham Thi Thu Huong, Former Head of Clinical Nutrition and Dietetics Department of National Institute of Nutrition; Head Doctor, Nutrihome Nutrition Clinic System.

calcium, What to eat to increase height during puberty?

What to eat to increase height during puberty?

Puberty nutrition

Entering puberty, children begin to develop strongly, rapidly physically, changes in the nervous system, endocrine system, especially the activity of the gonads increases, leading to changes in physique and body. psychoactive. Children need to provide 2,200 – 2,400 kcal per day, equivalent to the energy needs of an adult. So, A balanced and proper nutrition will create the foundation for children to achieve maximum height.

According to Dr. BS Pham Thi Thu HuongFormer Head of Clinical Nutrition and Dietetics Department of National Institute of Nutrition, Head Doctor of Nutrihome Nutrition Center, menu to increase height for puberty children Need a variety of foods with a full group of energy-producing substances (carbohydrates, proteins, fats) and vitamins and minerals.

  • Protein: Protein is the most important ingredient for building cells of the body, especially supporting muscle development and perfecting sex hormones for children at puberty. In addition, children at this age have many activities in contact with the outside and the living environment, so they also need protein to participate in the immune system to increase the body’s resistance. Therefore, in the daily diet of children at puberty, protein accounts for 13-20% of total energy, equivalent to 50-74g/day.
  • Carbohydrates (Carbohydrates): This is the main source of energy for the body, accounting for 55-65% of the total energy in the daily diet. Some foods contain crude carbohydrates such as oats, brown rice, brown bread… in addition to providing energy, they also help provide good fiber for the digestive tract and prevent obesity.
  • Fat (Lipid): Fat not only help children eat delicious but also a good source of energy and assists the body in absorbing fat-soluble vitamins such as A, D, E and K. However, fat should not make up more than 30% of the energy intake of a teenager’s diet, otherwise it will be easy weight gain. At this stage, children need both saturated fat found in foods containing a lot of animal protein and unsaturated fat in cooking oils and fish. Children should eat both animal fat and vegetable oil, about 40-50g per day. .
  • Vitamin: Puberty is a period of strong growth, so it is necessary to provide the body with essential vitamins such as: vitamin D plays an important role in promoting growth and strengthening bones, enhancing calcium absorption; vitamin A prevents eye diseases, respiratory and digestive tract infections, retardation of height growth; Vitamin C enhances collagen synthesis, cell formation in vessel walls, connective tissue, bones, teeth, increases resistance...

Mineral: Food to increase height for children in puberty It is necessary to meet all essential minerals such as phosphorus, magnesium, iodine, manganese, iron, flour, especially calcium. Calcium Strengthening strong bones and maximizing bone density to help children grow well in height and prevent osteoporosis later in life. Children need 1,000-1,200mg of calcium per day. Calcium is abundant in milk, seafood, fish bones… When entering puberty, girls need more iron than boys due to blood loss during the menstrual cycle, specifically girls need up to 20mg of iron/day, while boys only need 12-18mg of iron/day. Iron is abundant in red meat, animal organs: liver, heart, oval … egg yolks, beans, green vegetables have a lot of vitamin C to help absorb iron better…

>> See more: Necessary nutrition for puberty

What to eat to increase height during puberty?

Science shows that genetics determine only 23% of a child’s height and nearly 80% are influenced by nutrition, exercise, lifestyle and living habits. Therefore, with adequate nutrition and appropriate physical exercise, children can achieve optimal height even though their parents are not tall. Here are 10 supporting foods Optimal height increase for puberty children:

1. Milk

Topping the list of foods to increase height during puberty milk and dairy products such as cheese, yogurt, butter… Milk contains all the nutrients necessary for height growth, such as calcium, protein, and vitamins A, B, D and E. In 1 unit of milk (equivalent to 100ml of fresh milk, 15g of cheese and 100g of yogurt) contains about 100mg of calcium. According to the recommendations of the National Institute of Nutrition, children at adolescent need to supplement from 6 units of milk/day.

Top foods to help increase height during puberty

Children at adolescent should use about 6 units of milk/day

2. Eggs

Eggs are a “soft” source of high-quality protein, which is essential for good health height growth of pubertal children. In 100g of eggs, there are nearly 11g of protein, vitamin D, calcium, vitamin B2 and many other minerals such as zinc, iron, copper, etc. to support strong bones.

3. Tofu

Tofu and soy products such as soy milk, soybean oil, tofu… are rich in calcium, protein, folate, vitamins, fiber and carbohydrates. 100g of tofu contains 350mg of calcium, 8.1g of protein and 1.9g of carbohydrates. In particular, protein helps to improve bone and tissue mass, supporting increase height during puberty effective.

4. Bananas

According to nutritionists, bananas contain a lot of nutrients that are beneficial to health. Specifically, in 100g of banana meat contains 1.2g protein, 0.5g fat, 19.5g hydrate, 0.9g fiber, 9mg calcium, 31mg phosphorus, 358mg potassium0.6mg of iron and vitamins B, C, E. Research results of scientists around the world have shown that eating bananas can help make the brain more excited, enhance the brain’s ability to function. The set helps puberty children learn effectively and reduce stress.

The potassium present in bananas protects bones and teeth from weakening and neutralizes the harmful effects of sodium on bones. Potassium also helps retain calcium levels in the bones. Meanwhile, the calcium in bananas prevents bone thinning, supporting stronger bones.

5. Oatmeal

Similar to soybeans, oatmeal is an excellent source of plant protein, in 100g of oatmeal contains 15g of protein, supporting increase height during puberty and increase muscle mass. The amino acids found in oatmeal help repair bones and tissues, as well as promote the creation of new tissues. Children can add 50g of oatmeal in their daily breakfast.

6. Green leafy vegetables

One of the best ways to Support to increase height during puberty is to add green leafy vegetables to the diet. Green leafy vegetables contain minerals, vitamins, carbohydrates and fiber necessary to stimulate growth hormone in the body, thereby helping to increase maximum height for children.

Some green leafy vegetables that are encouraged to increase in children’s diets include: spinach, lettuce, broccoli, peas, okra…

7. Fish

Fish such as salmon, tuna, sardines are rich sources of protein and vitamin D, specifically in 100g of fish contains 15-20g of protein and 8.6µg of vitamin D. These are 2 types of vitamins necessary for the height growth of pubertal children.

8. Chicken

Chicken was voted as one of the main animal source foods to help puberty kids comprehensive development, not only in height but also in muscle. In 100g of chicken breast provides 31g of protein and other minerals for children with strong teeth and bones.

9. Beef

Beef is also a type foods to increase height For puberty children thanks to its high protein content (100g of beef provides 26.1g of protein) and amino acids to help support and strengthen muscle mass. Usually, red meats (including beef) help children gain body mass, not body fat. Therefore, mothers should prepare many different dishes with this type of meat to help their children grow optimally.

10. Radish

Radishes are an excellent source of vitamins, minerals, and fiber. The nutrients in radish can stimulate growth hormone in the body, promoting children to grow strong. If your child does not have a hobby of eating radishes, let them get used to them gradually.

>> See more: Exercises to increase height for children

How increase in height at puberty?

How to build a full meal menu foods that support height growthsuitable for children’s preferences and eating habits is a common question of many people who have children at puberty.

At Nutrihome Nutrition Clinic System, after examining and assessing the nutritional status of puberty children, experts will develop a protocol to improve height for children; At the same time, the dietitian engineers will design a personalized nutritional menu according to day, week, month based on the child’s preferences and eating habits. Later, Nutrihome’s culinary and nutrition experts will directly guide mothers through the steps of choosing food, preparing food in a scientific way, and enhancing nutrient absorption for children that mothers can easily do at home. Thanks to the scientific nutritional examination and consultation process, it will help establish a reasonable and supportive diet Optimal height increase for puberty children.

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