Vitamins and minerals play an important role in providing energy and maintaining body functions. Each type of micronutrient has its own unique and irreplaceable uses. So for physical development, do you know any vitamins and minerals that help increase height? The following article of growtallerstrategy will help you better understand this
- 1 Nutrition determines height through each age
- 2 Minerals help increase height
- 2.1 Calcium
- 2.2 Phosphorus
- 2.3 Magnesium
- 2.4 Zinc
- 3 Good vitamins for height
- 3.1 Vitamin A
- 3.2 Vitamin C
- 3.3 Vitamin D
- 3.4 Vitamin K
- 3.5 Vitamin B Complex
Nutrition determines height through each age
Want to improve height quickly, diverse nutrition is the first thing to do. This factor determines 32% of the growth of height. Through a daily nutritional menu, the body will gradually build up nutrients into the bones, helping to strengthen bones and facilitate growth.
At a certain stage, the amount of nutrients that need to be supplemented will be different, the older we get, the more our body’s needs increase, and we need to eat more to grow taller. .
Height develops well when the body is provided with enough important groups of nutrients: Protein, carbohydrates, fats, vitamins and minerals. If protein, starch, and fat are focused on by many people, the role of vitamins and minerals is being overlooked. Meanwhile, despite providing the other 3 groups of substances, the body lacks the last group of micronutrients, and height still cannot grow to its maximum.
Minerals help increase height
For maximum growth height, we need to pay attention to supplement the following important minerals:
70% of bones are calcium. Only that much we have seen how important Calcium is for bones. Calcium deficiency is the leading cause of bone loss, osteoporosis, joint pain, difficulty in movement. If the bone is damaged by an accident, the impact will take a long time to recover, the risk of disability is great.
Calcium requirements by stage are as follows:
- Children under 6 months old: 210mg/day
- 6 months to 1 year old: 270mg/day
- 1 to 3 years old: 500mg/day
- 4 to 8 years old: 800mg/day
- 9 to 18 years old: 1,300mg/day
- 19 to 50 years old: 1,000mg/day
- Over 50 years old: 1,200mg/day
- Pregnant and lactating women: 1000mg/day
Rich sources of calcium for the body are: Cheese, yogurt, fresh milk, kale, tofu, cereals…
This is the second most abundant mineral in the body, after calcium. Together with calcium, phosphorus participates in the formation of bones and joints, creates energy and strengthens muscles. If phosphorus deficiency will increase the number and degree of joint pain, bone growth retardation, adversely affect height.
The amount of phosphorus that needs to be supplemented by age is as follows:
- Children (0-6 months old): 100mg/day
- Children (7-12 months old): 275 mg
- Children (1-3 years old): 460 mg/day
- Children (4-8 years old): 500 mg/day
- Children (9-18 years old): 1250 mg/day
- Adults (over 19 years old): 700 mg/day
Phosphorus-rich foods: Whole grains, garlic, dried fruits, potatoes….
50 – 75% magnesium content will combine with calcium and phosphorus to promote bone formation and strengthen bones and joints. The rest of magnesium is distributed in muscles, soft tissues, blood… to perform many other important functions.
Depending on age, the amount of magnesium needed to supplement will vary:
- Children (7 – 11 months old): 75mg/day
- Children (1-3 years old): 80mg/day
- Children (4-8 years old): 130mg/day
- Children (9-13 years old): 240mg/day
- Youth (14 – 18 years old): 360 – 410mg/day
- Men (19-30 years old): 400mg/day
- Men (31 years and older): 420 mg/day
- Female (19-30 years old): 310 mg/day
- Females (31 years and older): 320 mg/day
Magnesium is abundant in foods: Rice, corn, potatoes, cassava, beans, dried fruits, meat, fish, eggs, milk, almonds, etc. You can refer to magnesium-rich foods to help increase height
The mineral zinc is also present in the structure of bones. In addition, this substance increases the body’s absorption, promotes protein synthesis, increases appetite when eating and affects growth hormone (GH – Growth Hormone), IGF – I hormone, helps height maximum development.
The amount of zinc that needs to be supplemented daily is as follows:
- Children 0-6 months: 2mg/day
- Children 7-11 months: 3mg/day
- Children 1-3 years old: 3mg/day
- Children 4-8 years old: 5mg/day
- Children 9-13 years old: 8mg/day
- Men (age 14 and up): 11mg/day
- Females (19 years and older): 8mg/day
- Pregnant women (after 18 years old): 11-12mg/day
- Breastfeeding women: 12-13mg/day
Zinc is found in many foods: cereals, beans, oysters, liver, egg yolks, etc.
Good vitamins for height
To maximize height growth, you need to supplement the following important vitamins:
Supplementing enough vitamin A is a way to protect the integrity of the epithelium, cornea, skin epithelium, respiratory mucosa, small intestine …, enhance immunity, prevent the risk of diseases infections: Measles, diarrhea, acute respiratory infections… Vitamin A deficiency makes children susceptible to diseases, weak bodies, slow growth in height.
The amount of vitamin A that needs to be supplemented at each stage is as follows:
- Children under 6 months: 375mcg/day
- From 6 months to 3 years old: 400mcg/day
- From 4-6 years old: 450mcg/day
- From 7 to 9 years old: 500mcg/day
- From 10 years old and up: 600mcg/day
Foods rich in Vitamin A include: Sweet potatoes, cod liver oil, carrots, spinach, broccoli, bell peppers….
Want strong bones, fast growth also need a large amount of collagen and vitamin C will participate in the process of creating collagen in the body, providing enough collagen to promote a rapid increase in height.
In addition, supplementing with enough collagen also contributes to strengthening the body’s immunity, increasing allergic reactions, and preventing diseases.
Vitamin C requirements at each stage are as follows:
- Children from 6 months to 11 months: 25-30mg/day
- Children 1 year to 6 years old: 30mg/day
- Children 7 to 9 years old: 35mg/day
- From 10 years old to 18 years old: 65mg/day
- Over 18 years old: 70mg/day
- Pregnant women: 80mg/day
- Nursing mothers: 95mg/day
Vitamin C is found in many: citrus, guava, tomatoes, berries, potatoes ….
Plays a very important role in the growth of height. This vitamin helps metabolize inorganic substances, mainly calcium and phosphorus, increase absorption of calcium and phosphorus in the intestine, increase calcium reabsorption in the kidney, and participate in the process of calcification of cartilage growth.
In addition, vitamin D also regulates calcium levels in the blood at a stable level, preventing calcium from being mobilized from the bones into the blood to stabilize calcium levels, causing growth retardation, rickets, and bow legs.
Amount of Vitamin D needed at each stage:
- Children under 1 year old: 400IU/day
- Children from 1 year old to 70 years old: 600 IU
- People over 70 years old: 800 IU per day
Foods rich in Vitamin D: Caviar, cereals, salmon, mackerel, sardines, beef liver, shrimp, eggs…. In addition, sunbathing in the early morning and late afternoon also helps the body to effectively supplement Vitamin D.
Vitamin K also plays a role in the formation of proteins in the bones and kidneys, which in turn affects how much calcium is absorbed by the body, which affects bone growth and development.
Amount of vitamin K needed for each stage
- Children 0-6 months: 2 mcg/day
- Children 6-12 months: 2.5 mcg/day
- Children 1-3 years old: 30 mcg/day
- Children 4-8 years old: 55 mcg/day
- Children 9-13 years old: 60 mcg/day
- Children 14-18 years old: 75 mcg/day
Foods rich in vitamin K: You can get vitamin K through foods such as kale, spinach, beef liver, chicken, pork, kiwi, avocado…
Vitamin B Complex
This vitamin complex includes 8 vitamins: B1, B2, B3, B5, B6, B7, B12, B9 (Folate). Although the content of each B vitamin in the body is not too much, it plays an important role in health and height development.
In which, Vitamin B1 and B2 have the most influence on bones and height. If vitamin B1 helps to replenish blood to the organs more effectively, vitamin B2 supports the growth of skin, nails, bones, hair… Vitamin B1 is found in peanuts, soybeans, oats, pork, etc. rice… and vitamin B2 is found in green vegetables, fish, milk, eggs….
Although they account for only a small percentage of the human body, vitamins and minerals participate in many important functions and greatly affect the growth of height. Therefore, if you want to have outstanding height, don’t forget to add enough important vitamins and minerals mentioned above.
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