Many parents are concerned about their child’s height and weight. They want their child to be strong and tall as it is often regarded as a sign of good health. If your child complains about getting bullied in school because of his short height, then it is time to take care of his food habits and lifestyle patterns. Also if your child is a fussy eater, chances are that he might not be gaining enough height compared to his age and peer.
Keep reading to know the best diet plan that is not just healthy for your child but will also help in increasing the height. Besides, we’ll also give you some other tips that might contribute to increasing height.
What foods help a child grow taller?
The most important aspect of how to increase a child’s height is healthy eating. Here are some top foods that will help to increase your child’s height
Milk is very rich in calcium that boosts a child’s growth. It strengthens the bones and prevents them from breaking. Milk also has Vitamin A that helps the child’s bones to absorb calcium better. Give your child 2-3 glasses of milk per day.
Fruits and veggies:
Fresh fruits and veggies are rich in fibre, potassium, vitamins, and folate that help in the development of your child’s bones and tissues. Papaya, carrot, broccoli, spinach, sweet potato, watermelon, mango, and apricots are good sources of Vitamin A that help the bones absorb calcium.
Eggs have vitamin B12 and protein. Your child must have 1-2 eggs every day.
Chicken is a protein-rich food and your child can benefit a lot from having chicken. It will develop muscles and tissues in children.
If your child is a vegetarian, soybean is the highest source of plant protein that is crucial for bone and tissue development in your child.
Cheese, paneer, yoghurt are rich sources of Vitamin A, B, D and E, protein and calcium. Dairy products with all its nutrients are indeed good to help your child grow tall naturally.
Salmon and tuna are very rich in Vitamin D and protein and is considered the best height growing food.
Simple ways to help a child increase height:
Besides diet, genes, the level of physical activity, overall health condition and lifestyle also determines a child’s height.
Exercises and playing:
Encourage your child to exercise and follow a regular physical activity:
- Stretching exercises are a great way to improve your child’s height. Even if it’s a simple stretching exercise, it helps to elongate the spine and improve posture in your child.
- Hanging exercises are also great if you want your child to grow taller. Hanging from bars help to elongate the child’s spine. You can also encourage your child to do chin-ups and pull-ups to strengthen the back muscles and shoulders.
- Yoga asanas like Surya Namaskar and Chakrasana are effective in stretching the muscles of the arm, back and the legs.
- Other exercises like skipping and swimming is also great to increase your child’s height
Encourage a regular sleep routine:
Ten to twelve hours of sleep is required for your child every night to grow properly. Put him to bed early and maintain a sleep time.
Encourage these healthy habits in your child and talk to his pediatrician about height and weight on every visit.
Also, read: 5 Best Health Drinks For Children
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