What food helps to increase height and weight

What food helps to increase height and weight

Length

The length of the human is affected by many factors, the most important of which is heredity . If the parents are short, the children are likely to be the same, and the gender also affects length. Usually, the length of women is less than men, and some cases can affect human length Such as ganglia, dwarfism, uncomplicated wheat allergies, arthritis, cancer, Down syndrome , etc. In addition, physical activity plays an important role in the growth and height of children. It contributes to stimulating the secretion of growth hormones. Factors Affecting Also along; as the proper nutrition that includes food sources of vitamins and various minerals help the body to grow. 


It is worth mentioning that even in the case of a healthy diet, the length will not increase in most people between the ages of 18-20 years, because of the closure of growth plates (English: growth plates) in late puberty caused by hormonal changes, leading to Bone lengthening stops. These platelets usually close in females at the age of 16 years, and between 14 and 19 years of age in males, and there may be slight differences in length throughout the day. Daily activities affect the cartilage and fluid in the spine, causing A slight decrease in length. 


The food helps to height

A balanced diet is recommended to 
increase height, especially in the first five years of the child's life and during puberty. These are the two stages of height increase. It is also recommended to avoid eating junk food because it interferes with the absorption of important nutrients. In these stages the following: 

Protein: Protein is a necessary component of the body's various organs, hormones , muscles, and bones. These proteins are made up of amino acids. Growth hormone is about 191 amino acids, which means that protein deficiency can inhibit growth, Muscle mass and reduced bone growth. The deficiency results in twice as much insulin-like growth factor (IGF-I), which plays a role in the longitudinal growth of bones. Therefore, it is recommended to add protein-rich foods to the diet, fish , eggs, father Production, and soybeans.
Carbohydrates: The energy needs of the body increase during the period of rapid growth, and carbs carbohydrates after ingestion to glucose, which provides energy to the body, which ensures that proteins do not decompose energy. It is worth mentioning that simple carbohydrates, such as refined flour, sweets and sugar; Surprising blood sugar levels, leading to the secretion of the hormone insulin, where high levels of the blood to inhibit the activity of growth hormones.
Calcium: where is the calcium essential minerals for bone formation, and a deposition of this metal during the period of growth in higher grades, where stored bones larger quantities of it, leading to the growth of stronger, increasing the length and longer milk products, sesame seeds, and leafy green vegetables from sources Rich in calcium.
Vitamin A: It contributes vitamin A in the process of bone formation, as it contributes to maintaining levels of calcium in the bones, which contributes to the strengthening and, in addition, the lack of this vitamin weakens bone growth, leading to short stature, and there are many food sources Vitamin A, including eggs, dairy products, sweet potatoes, carrots , green leafy vegetables, and mango.
Vitamin D: Vitamin D is an important component of skeletal development, bone and muscle growth. It also plays a key role in the absorption of calcium and phosphorus . These are important factors for bone growth and strength, and may lead to poor bone growth, It also increases the risk of osteoporosis, fractures, and vitamin D can be obtained through exposure to sunlight, or through food sources; such as mushrooms , eggs, fortified foods, fish, caltones, and salmon.
Zinc: where is the zinc of the important elements of growth and development in different stages of life, also has a role in protein synthesis and cell division, as well as it is necessary for the production and secretion of growth hormone , and contributes to the metal in cooperation with the protein in bone growth properly, it has been associated with deficiency Inhibits growth, and its sources of food; oysters, eggs, chicken, nuts, oilseeds and legumes.


Other steps to increase height

Increasing the height of the adult is unlikely, but there are some steps that may help maximize growth during adolescence . These steps can be followed after this stage in order to maintain height and promote public health. 

Use of dietary supplements: There are few cases where supplementation can be used to increase height in children, or to prevent the lack of height in the elderly. The doctor can recommend the supplements of industrial growth hormone in case there is a problem affecting the production, and can be recommended supplements Calcium, or vitamin D; to reduce the risk of osteoporosis in older people, but in other cases to avoid the use of supplements that claim to increase the length.

Getting enough sleep: The lack of sleep during adolescence can affect length; the body produces growth hormone during sleep, and lack of sleep can reduce its production.
Increase physical activity: This helps strengthen the muscles and bones, promotes growth hormone production, in addition to maintaining normal weight. Children of school age need at least one hour of exercise a day, and can focus on strength exercises, flexibility, aerobic exercises, On the other hand, exercise helps adults reduce the risk of osteoporosis , which can cause lack of height, so you can practice walking, yoga, or tennis several times a week.
Keeping the right posture during sitting, sleeping and standing: The incorrect position makes the person appear shorter than the real length. It is important to note that the back naturally bends in three areas, but constant bending and lengthening may change these bends, which can cause pain Neck and back, and you can consult your doctor to learn the steps to get to the right position, as some exercises can help.