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10 foods to add to your child's diet to help him grow

Everyone is born with genes that help determine their height, and there are no magic pills that make a person taller than they are, but other factors such as inadequate nutrition or medical conditions may alter this outlook in their growing years, and children need essential nutrients that help connective tissues Bones and muscles to grow healthy.

According to a report by time now news, there is more than genetics that must be taken into account before assuming that a person will automatically be the same height as his parents, there are several factors that play a role when determining the height of a child, such as a lack of hormones.

A diet based on nutritious, whole foods can ensure that children grow and gain more height than their parents, and a poor diet may result in shorter stature than the parents.

Foods that support the growth of children

- Dairy products

The US National Library of Medicine conducted a study on the effects of dairy consumption on height and bone mineral content, and found that adding dairy products to the diet was associated with increased bone mineral content during childhood, as calcium and vitamins in dairy help cell growth.

Nuts and seeds

Dry fruits, nuts and most seeds are rich in proteins, healthy fats, fiber and minerals such as magnesium, potassium, calcium, vegetable iron and zinc, and contain vitamins B1, B2, B3 and vitamin E which are essential for bones, muscles and general growth.

- eggs

Eggs are rich in protein, calcium, vitamin B12 and riboflavin, and one egg contains only 75 calories, but 7 grams of high-quality protein, 5 grams of fat and 1.6 grams of saturated fat, along with iron, vitamins, minerals and carotenoids disease-fighting nutrients such as lutein and zeaxanthin make Eggs are a powerhouse of nutrients.

- Oatmeal

Oats are a rich source of protein and fiber. Oats provide high amounts of many vitamins and minerals, such as manganese, phosphorous, copper, B vitamins, iron, selenium, magnesium and zinc.

- fruits

Most fruits contain essential dietary fibers, rich in vitamin A and D, and are low in fat, sodium and calories. Fruits give children essential nutrients such as potassium, dietary fiber, vitamin C and folic acid.

- fish

Rich in protein and vitamin D, fish diets are linked to building immunity. Fish is full of omega-3 fatty acids and vitamins such as D and B2 (riboflavin). This seafood diet is rich in calcium and phosphorous and a great source of minerals, such as iron, zinc, iodine, magnesium and potassium.

- the banana

Bananas contain rich deposits of potassium, manganese, calcium, vitamins B6, C and A and a good amount of soluble fiber. The prebiotics present in them will help in the health of the intestines, so they are a very important fruit for the growth of the child.

- chicken

It is known that the chicken diet helps in the growth of tissues and muscles, it is a source of high-quality dietary protein, and 30 grams of protein in each meal can help in the growth of muscles and bones.

- soybean

Soybeans contain folic acid, vitamins, carbohydrates and fiber, and are low in saturated fats, high in protein, vitamin C and folic acid, and a good source of calcium and iron, all of which are necessary for good height growth.

- Vegetables

Dark green leafy vegetables contain minerals, vitamins, fiber, and many nutrients such as vitamin A, vitamin C, antioxidants, folic acid, vitamin K, magnesium, calcium, iron and potassium.