Most people dream of being tall and fit. Why wouldn’t they? Being tall gives you advantages in almost every aspect of your life, from career to marriage to social life. But what actually determines a person’s height? Although height is mostly determined by genetics, environmental factors play a big role in impacting an individual’s height. Some of these factors include diet, sleep, exercise and hormones.
If genetics are not in your favour, can you still grow tall? Yes, you can. Science has validated the fact that genetics account for only 60 – 70% of a child’s height, which means that a good portion of height growth is, in fact, under your control.
Nutritious diets lead to height growth and poor diets lead to stunted growth.
According to one study, one of the most significant factors that impact height growth is nutrition. If children are fed nutritious diets during their primary years of growth and development, they are more likely to reach their full height and grow strong and healthy. Whereas if the diet lacks nutrients, especially protein, growth can be impacted.
Another study was conducted by researchers who assessed the weight and height of 65 million children and adolescents across various countries. Results showed a 20 cm height discrepancy among nations was caused by a lack of a nutritious diet during the school years. Although it is important to get a sufficient amount of all micronutrients for growth, some micronutrients are more important than others. In another randomised study, researchers concluded that zinc, iron, vitamin A and vitamin D have the strongest relationship to height growth. Zinc specifically has a direct effect on the key hormonal mechanism that controls growth and vitamin D deficiencies in children were found to impair height growth by 0.6 cm per year.
In another randomised study, researchers concluded that zinc, iron, vitamin A and vitamin D have the strongest relationship to height growth. Zinc specifically has a direct effect on the key hormonal mechanism that controls growth and vitamin D deficiencies in children were found to impair height growth by 0.6 cm per year.
Zinc specifically has a direct effect on the key hormonal mechanism that controls growth and vitamin D deficiencies in children were found to impair height growth by 0.6 cm per year.
Now that you understand the importance of nutrition for height growth, what are some of the best foods for growth that you can eat?
- Start by including protein in your diet. Some good food sources of protein include eggs, chicken, fish, beans and lentils.
- Add sources of dairy like milk and ghee to your diet. They are rich in calcium and multiple vitamins, which are all critical to help you grow taller.
- Include fruits and vegetables for sufficient vitamins, minerals and fibre. Bananas for example, are loaded with manganese, potassium and calcium, all essential for height growth. Fruits like oranges are high in vitamin C and help the body absorb calcium which can help increase height growth.
- Make sure to avoid processed and sugary foods, as they can have a negative effect on nutrient absorption and your growth hormones.
Conclusion
Lastly, it is clear that nutritional deficiencies can have a significant impact on height growth. A well-balanced and nutritious diet is essential for proper growth and development, particularly during childhood and teenage when the body is undergoing rapid growth and changes. The key micronutrients that play a crucial role in height growth include vitamins A, D, C, and E, as well as minerals like calcium, iron, and zinc. However, it is important to note that while a healthy diet is crucial, it is not the only factor that affects height. Other factors such as genetics, exercise, and overall health also play a role. To ensure optimal height growth, it is essential to maintain a balanced diet, engage in regular exercises to grow height, and practise good overall health habits. By doing so, individuals can increase their chances of reaching their full height potential and lead a healthier, happier life.
