One of the most important factors that affects the height growth of people is genetics. Most of the changes in the height of people are related to the inheritance of the genes that teenagers took. But in addition to the gene factor, other factors also play a significant role in height growth. Factors such as proper nutrition and sufficient food consumption in childhood and even infectious diseases. In adolescence, big changes are made in the bodies of girls and boys. Among the most important ones, we should mention the height growth peak. Many teenagers can increase their height by doing physical and sports activities along with proper nutrition. In this article by Dr. Shadnoush nutritionist, we discuss the issue of the effect of nutrition on adolescent height growth.

Why is nutrition effective in increasing height in adulthood?

Foods consumed by humans affect their mind and body. These effects are in a way that can cause physical changes in different age periods. Like consuming sugary foods that cause weight gain in the wrong way. Consuming certain substances and not using them also have an effect on the process of growth and increase in height, the appearance of people, their skin and hair. By following the correct way of eating and consuming enough nutrients and minerals, teenagers can grow up to 8 cm in height. Height growth in childhood is slow and limited. But during adolescence, height grows by leaps and bounds. Most people experience height growth between 20 and 30 cm during this period. As much as people during this period help to increase their height and strengthen their bones, they can grow better and more tall.

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Appropriate nutrition during adolescence to increase height

Dairy

One of the most important factors during growth is sufficient calcium consumption. Milk and dairy products can cause bone formation in sufficient quantity. In addition to calcium, milk also contains proteins. These proteins are insulin-like growth factor-A, known as IGF-1. This protein is produced naturally by the human body. Research has proven that people who drink milk produce a higher level of this protein in their bodies. Also, doctors use supplements of this protein to treat children with height disorders.

Chicken and Eggs

The proteins in chicken and eggs increase height, healthy skin and hair, and build bones during adolescence. Having complete protein, zinc and minerals needed by the body, eggs have an important effect on height growth. In addition to having high protein, chicken also strengthens and develops the mind and concentration during puberty and adolescence. Be sure to include enough eggs and chicken in your teenage diet.

Vegetables and fruits

Vitamins D, A, B and C on the growth of bones and muscles They leave a wonderful If these vitamins do not reach the body in sufficient quantity, it will cause short stature. Consuming a variety of vegetables and fruits can provide all the vitamins that are effective in height growth. Keep in mind that green leafy vegetables such as broccoli, spinach and peas are also very useful.

Nuts and seeds

You can't neglect the consumption of nuts and seeds for height growth. Many nuts and seeds are effective for increasing height. To consume these materials, you can use them in the form of raw, normal, powdered and mixed with other food ingredients. Some results have shown that not consuming these substances will not have a negative effect on growth, but if you want your height to grow more than normal, it is better to use the effect of nuts. Fishes, shrimps and other seafood during adolescence have more effects on adolescent growth. Despite the vitamins and proteins they have, fish are useful for the growth of bones and even other organs. You can eat eggs and chicken along with fish.

Final result

As we mentioned at the beginning of the article, in addition to eating the right food, teenagers should also engage in physical activities that help them grow. Although genetics is one of the most important influencing factors in increasing height, you should not neglect the tremendous effects of exercise and nutrition. Of course, keep in mind that food cannot work miracles. But you should have a suitable and useful food plan in mind for the adolescent's adequate growth and proper height growth.