A child's height is influenced by many factors, with genetics or DNA being the primary determinant. Other factors that affect height include nutrition, medical conditions, and hormones.

Proper nutrition plays a critical role in a child's growth and development. Not only does it affect height, but it also impacts the development of internal organs, as well as brain and nerve health.

Nutrition experts recommend providing children with a balanced diet that includes plenty of vegetables and fruits from an early age to ensure proper development. Protein and calcium intake are especially important, as they are crucial for growth and bone health.

If you're looking to help your child maximize their height through nutrition, here are some foods you can include in their daily diet:

Nuts

Nuts are rich in protein. According to Healthline, protein is known to increase the levels of growth factor 1 (IGF-1), a hormone that plays an important role in regulating growth in children.

Nuts are also high in iron and vitamin B, which help prevent anemia, a condition caused by a deficiency of red blood cells due to low iron levels. Iron deficiency can also lead to growth retardation in children.

Eggs

Eggs are packed with nutrients essential for growth and development. A large egg contains the following nutrients:

• 24.1 mg calcium

• 6.24 g protein

• 1.24 mcg vitamin D

• 35.7 mcg folate

• 0.513 mcg vitamin B12

Studies from 2015, reported by Medical News Today, show that vitamin B12 and folate deficiencies can lead to poor growth in children. In a study conducted in Ecuador, children aged 6-9 months who consumed eggs daily for six months experienced a significant increase in linear growth and a reduction in stunting (growth delays).

Dairy Products

Calcium is an essential mineral that aids in bone growth, improves nerve and muscle function, and supports heart health.

According to Kidshealth, calcium is vital for building strong bones, which are crucial for growth. Children who get sufficient calcium will start adulthood with strong bones, which also help protect them from osteoporosis later in life.

High levels of calcium can be obtained from various dairy products, including:

• Cow's milk

• Yogurt

• Cheddar cheese

• Tofu

• Fortified soy milk

• Green vegetables such as broccoli and kale

• Sesame seeds and almonds

• Red beans and peas

• Figs, oranges, and more

The calcium requirements for infants and children are as follows:

• Infants aged 0-6 months: 200 mg calcium per day

• Infants aged 6-11 months: 260 mg calcium per day

• Children aged 1-3 years: 700 mg calcium per day

• Children aged 4-8 years: 1,000 mg calcium per day

• Children and adolescents aged 9-18 years: 1,300 mg calcium per day

Sea Fish

Sea fish such as tuna and salmon are excellent sources of both vitamin D and calcium. Vitamin D helps the body absorb calcium efficiently, which is vital for bone growth and development. The CDC, as reported by Medical News Today, recommends sufficient vitamin D intake to help prevent osteoporosis.

Fruits

In addition to calcium, vitamin C is an important nutrient for bone growth and development. Vitamin C helps produce collagen, which strengthens bones.

Fruits rich in vitamin C, such as oranges, kiwi, strawberries, melons, and watermelon, can support your child's bone development.

Along with proper nutrition, it's important for children to get enough sleep and exercise. Exercise strengthens bones and muscles, while adequate sleep triggers the release of growth hormones, which are essential for maximizing growth and development.

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