Height is not controlled by genetics alone. Exercise and nutrition also play key roles in determining the height of an individual. A balanced meal with vegetables like turnips, green leafy vegetables, peas, beans and ladies finger along with legumes and nuts make a healthy dietary option. While calcium is recommended for strong bones and proteins are called building blocks; vitamins and minerals are essential elements of growth. Vitamins are instrumental in gaining height and therefore, need to be consumed in substantial quantities. Some of the main vitamins and their sources are discussed below.
1. Vitamin A:
Vitamin A, also called Retinol, helps induce growth, builds bones and makes teeth strong. Yogurt, milk, beef, green vegetables, liver and salmon are some great sources of Vitamin A.
2. Vitamin B1:
Vitamin B1 is instrumental in not only inducing growth, but also helps in many body processes like regularizing digestion. Vitamin B1 helps maintain a robust nervous system and a healthy heart by supplying blood to all organs in the human body. Rice, soybeans, peanuts and pork are rich sources of Vitamin B1.
3. Vitamin B2:
Vitamin B2 is also called Riboflavin. This vitamin promotes the growth of nails, hair, bones and skin, thus helping in an increase in height. Green leafy vegetables, eggs, milk and fish are rich sources of riboflavin.
4. Vitamin C:
Popularly known as ascorbic acid, Vitamin C plays a vital role in height promotion and overall health. Ascorbic acid strengthens teeth and bones, thus increasing the tendency to grow taller. Citrus fruits, berries, tomatoes and potatoes are rich sources of Vitamin C.
5. Vitamin D:
Vitamin D helps bones absorb calcium needed for strong bones and teeth, thus helping us grow tall. Conversely, a lack of vitamin D would result in weak bones and teeth. Sunlight is a major source of vitamin D. Milk, potatoes, cauliflower, citrus fruits and tomatoes are foods that are rich in vitamin D.
6. Vitamin F:
Vitamin F is made up of Essential Fatty Acids. This group of fats, contains Omega-6 and Omega-3 fatty acids. These polyunsaturated fats aid in hormone production, maintenance of cells and overall growth of the individual.Vitamin F is found in salmons, mackerels, anchovies and herrings, as well as nuts, legumes and healthy vegetable oils like sesame, olive, grape seed and canola.
Healthy food habits alone will not make a person tall. Interestingly, eating food rich in a single vitamin is not helpful for growth. Our body requires a combination of vitamins and minerals along with exercise for its proper development. Essential minerals that help maximize growth include magnesium, phosphorus, potassium, iodine, calcium, zinc, iron, chromium, selenium, molybdenum, manganese and copper.
Food supplements and injections are often used to combat deficiencies. However, nutritionists recommend a conscious shift away from processed foods and inclusion of various natural foods that can provide much needed vitamins and minerals needed for growth. Having a balanced diet will ensure that all the nutritional needs of our body are met and we are equipped to attain our maximum possible height.