Although height is partly influenced by heredity, other factors such as sleeping hours and eating habits also impact how much a child grows. This has led to the desire by many parents to raise tall and athletically fit children. In this issue, we will introduce the necessary nutrients and habits parents should encourage in their children to promote their growth.
How do children grow taller?
To better understand how children grow, we need to understand how their bones grow. During childhood, each of the approximately 200 bones in the human body has cartilage tissue called the epiphyseal line at both ends. When calcium is deposited into this cartilage tissue during ossification, the bones grow. The actions of the growth hormone supports the growth of the epiphyseal line during the growth period. However, when the growth period ends, the epiphyseal line is replaced by bone ending our height growth.
Nutrients Needed to Grow Taller
To improve growth during the growth period, it is essential that your child takes in the sufficient nutrients while the epiphyseal line is growing. It is important that your child eats three well-balanced meals as well.
Many parents believe “calcium” is the most important nutrient required for growing taller. However, to grow taller, the epiphyseal line must grow first and the growth of the epiphyseal line requires “protein”, “vitamin C” and “zinc” in addition to “calcium”. Protein is a material found in collagen (cartilage in our bones) and tryptophan (a type of amino acid found in protein) promotes the secretion of growth hormone during sleep. Vitamin C is required for collagen production and zinc promotes the secretion of growth hormone.
How to Increase Calcium Intake
Calcium helps harden the epiphyseal line into bone. It is an important nutrient for bone and tooth strength, blood, muscles, nerves and overall health. Research shows that intake below 400 mg per day can affect not only bone development but overall health.
However, consuming only calcium is not enough. Magnesium, vitamin D and vitamin K are also necessary for calcium to function properly in the body. To promote bone growth in children, it is best to consume calcium and magnesium at a ratio of 3:1 or 4:1. Magnesium is abundant in green and yellow vegetables, tofu and hijiki.
