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Height Increase Food

Height increase food consists of different types of food that rich in various nutrition. Research showed that vitamin A, protein, and zinc affect the most in height growth process. But you'll still need a balanced diet of calorie and others nutrition such as other vitamins, calcium, minerals, fat, and fiber to maintain a healthy physic and support your height growth. You must also remember that too much is not good as well as too less. So keep a balanced diet is recommended.

What to Eat to Grow Taller?

The affect of high nutrition food for adult height increase might be very little or even none, but eating healthy and get enough nutrition is a good thing. It might not increase your height but it can improve your health.

Height Increase Food

Vitamin A

  • Vitamin A is essential for the proper growth. It's also needed for the proper function of the eye development, reproductive organs and the immune system. It maintains skin, mucous membrane and vision process.
  • Deficiency of vitamin A may cause: night-blind, failure of bone growth, teeth decaying, drainage of eyes and mucous membrane, and also cause rough skin.
  • Over consumption of vitamin A may cause: lose of appetite, headache, vomiting, skin abnormality, bone pain, growth obstruction, and even lead to death in experimental animal.
  • Orange-colored foods are typically rich in vitamin A such as cantaloupes, carrots, sweet potato, red bell peppers, lime, oranges and papaya. It's also found in fish cod, salmon, liver, dairy, yolk, papaya leaf, cassava leaf, kale, dried or fresh figs, kiwi, plum, broccoli and tomatoes.
  • The recommend amount of daily intake is 4000 to 5000 IU (International Unit).

Protein

  • Protein helps in maintain antibodies functioning, regulate enzyme and hormone, and for the growth and repair of body tissue. It's also essential to the structure of red blood cells.
  • It's found in meat, fowl, fish, egg, milk, nut, molded Soya bean, and soybean cake.
  • The recommend amount of daily intake is 45 to 55 g.

Vitamin D

  • Vitamin D helps the absorption of calcium from food and form the calcium and phosphor in the bone. Over consumption of vitamin D will lead to over consumption of calcium too.
  • It helps regulate growth thus it's necessary for children in their formative years.
  • Deficiency of vitamin D may cause: weaken of bone, bone deformation, and cramp in adults. And cause slow growth, swelling of the leg, abdomen bulge, wrong formation of teeth in children.
  • It's found in yolk, ultraviolet radiation, fish, and liver.
  • The recommend amount of daily intake is 400 IU.

Saturated and unsaturated fat

  • There are three main types of fat:
    • Saturated fat
      Saturated fats come mainly from animal sources such as meat and dairy.
    • Unsaturated fat
      Unsaturated fats come mainly from plant sources such as olives and nuts and contain no cholesterol. Unsaturated fats are broken down further in monounsaturated and polyunsaturated.
    • Trans fat
      Trans fat is man made fat. It is made by taking an unsaturated fat and putting hydrogen through it in a process called hydrogenation.
  • Whole saturated fat increases LDL (bad) cholesterol and very slightly increases HDL (good) cholesterol, trans fat increases LDL cholesterol and decreases HDL cholesterol. So, trans fat should be avoided while a small amount of saturated fats would be okay.

Soluble and insoluble fiber

  • Soluble fiber is soft and mushy for instance beans and porridge while insoluble fiber is hard and course such as wheat bran.
  • Fiber speeds up the transit time of food through the large intestine, lessening the absorption of toxic and carcinogenic substances.
  • It also changes the metabolism of foods, binds waste products for excretion and resists the effects of harmful bacteria in the large intestine.
  • The recommended daily amount is 25-35 grams.
  • It's found mostly in whole grains, nuts, seeds, fruit and vegetables.

Minerals

The body uses more than eighty of minerals. They are essential for the growth and production of bones, nails, hair, teeth, nerves, blood, vitamins, hormones and enzymes. Moreover, they help in the good functioning of blood circulation, fluid regulation, nerve transmission, cellular integrity, muscle contraction and energy production.

Calcium
  • Calcium helps in blood coagulation, balancing the body ion, bone and teeth formation. Gastritis patients who consume milk and antacid in high doze will cause excessive calcium level in body that cause lose of appetite and constipate, also often accompanied by nausea, vomiting, abdominal pain, sometimes weaken of muscle, emotional disturbance, confuse, etc.
  • It's found in milk and dairy products, salmon, soya, dry shrimp, shell, kale, cabbage and broccoli.
  • The recommend amount of daily intake is 800-1,000 mg.

Zinc

  • Zinc helps in cell production, the growth and repair of body tissue. It cleans up free radicals, building new cells, and producing energy from other nutrients.
  • A zinc deficiency can be dangerous, leading to digestion problems and deficiencies in other nutrients.
  • It's found in seafood, beef, chicken, egg, milk, green vegetable, nuts, cereals and whole-grain products.
  • The recommend amount of daily intake is 15 mg.

Other minerals: Iron, chloride, phosphorus, selenium, potassium, magnesium, etc.

  • Magnesium (Mg)
    Magnesium controls body metabolism. It controls the vital function of the body, like heart pulse, muscle relaxation, and avoids blood coagulation. It also helps in keeping your bones and teeth healthy and makes sure calcium, potassium, vitamin D, and proteins do their functions.
    Magnesium is found in plant and animal foods, especially legumes, nuts, green, avocado, meat, dairy products, vegetables, chocolate and cereals.
  • Potassium
    Potassium keeps your blood pressure steady, maintaining your heartbeat, balancing water in your cells, and assuring your muscles and nerves work properly.
  • Phosphorus
    Phosphorus is a very important ingredient in DNA and cell membranes and helps in production of healthy new cells all over your body. In short, phosphorus helps convert what you eat into energy.
  • Iron (Fe)
    Iron is essential to building blood. It helps forming hemoglobin (oxygen-carrying substance in the red blood cells of vertebrates)
    It's also necessary for energy forming and improving body immune system
    Meat is high in iron while vegetables and cereals also provide iron, but in low concentrations.
  • Selenium (Se)
    Selenium helps your thyroid use iodine, for instance, and it's important for a healthy immune system. A deficiency in selenium can cause heart and thyroid disease.
    Some good sources of selenium are cereals, seafood and meat products.
  • Chloride
    Chloride is a main ingredient in your digestive stomach acids. It helps to regulate the distribution of nutrients all over your body's cells.

Other vitamins: B complex, C, E, K, etc.
Besides taking height increase food and supplement that is high in nutrition, you'll need to accommodate a regimen of regular exercise to grow tall, enough sleep and healthy lifestyle so you can grow to your most ideal body height.

Disclaimer: This information is not presented by a medical practitioner and is for educational and informational purposes only. It is not intended to be a substitute for professional advice, diagnosis, or treatment.