Vitamins play a crucial role in overall body development. So, if you are blaming your genes for a short height, then you might need to reconsider your choice because nutrition is something that plays an important role for the same.
Yes, your genetic structure does matter, but right amount of nutrition and nourishment is also necessary. Therefore, vitamins are one of most important deciding factors about how taller you will end up because they ensure that your bones and muscles grow strong. This can be ensured by maintaining a right diet plan, balanced with all type of nutrients and essential vitamins and minerals that helps your body grow. And it’s not just one vitamin that’s required for your height growth. Your body needs different vitamins in different amounts to fulfil your body’s requirement so that you can grow with full efficiency.
How taller you can grow with vitamins and minerals?
To be very honest, you cannot grow taller than you are genetically designed to. But, focusing on your diet and eating essential nutrients and vitamins can really help you grow taller to your full potential. Before proceeding further, you must understand that girls achieve 95% of their heights around the age of 15 or 16 while the guys achieve the same around 17-18 years of their height. These stats were taken from a study conducted at Baylor College of Medicine.
Which are the best vitamins and minerals to eat for increasing height?
Listed below are the 12 vitamins & minerals to help your grow taller with full potetial:
- Vitamin A
- Ascorbic Acid (Vitamin C)
- Vitamin B1
- Vitamin D
- Riboflavin (Vitamin B2)
- Vitamin F
- Vitamin K
1. Vitamin A
Vitamin A is the most important nutrient for over all body development. It also assists in height increase especially for the children. Also known as retinol, this essential vitamin helps in producing the calcium to nourish the bones and develop the body with the full potential.
Some of the foods that come packed with vitamin A are: Beef liver, carrots, sweet potato, kale, spinach, broccoli etc.
2. Vitamin C
Vitamin C is also known as ascorbic acid which is full of anti-oxidant properties. This vitamin helps in growing taller by making your bones strong and boosting your immune system. As it is rich in antioxidants, it helps your body to grow taller at younger age by making sure you don’t fall sick more often.
The best sources of vitamin C are: Citrus Fruits, Kale, Black Currant, Guava, Kiwi, Green Peppers, Strawberries, & Papaya etc.
3. Vitamin B1
Vitamin B or Vitamin B1 is said to be the most important vitamin for body growth and development. It helps your body processes to work efficiently by making digestive system stronger and is also responsible in providing sufficient blood supply to all your organs to help it grow with full potential.
The best sources of vitamin B1 are: Rice, Peanuts, Pork, Soy Beans, Fish, & Green Peas etc.
4. Vitamin D
It is the most important of all the vitamins since it makes your bones healthy and strong enough to grow with full potential. It also helps your body to absorb calcium and phosphorus which are other essential minerals for growing taller.
The best foods you should consume to fulfil your vitamin D requirements are: Fatty Fish, tuna, mackerel, egg yolks and salmon etc.
5. Vitamin B2
Vitamin B2, also known as Riboflavin is another essential vitamin to help you increase your height by promoting the growth of bones, skin, nails, and hair.
The best sources of Vitamin B2 are: Lamb, Milk, Natural Yogurt, Almonds, & Mushroom etc.
6. Vitamin F
Vitamin F comes packed with polyunsaturated fats and other essential components that help in development of body cells, restructuring the bones, and preventing any sort of weakness occurring in the body. This vitamin plays a crucial role in speeding up the process of height growth and achieves your genetically optimum height.
The best sources of vitamin F are: Fish, Canola Oil, Grape Seed Oil, Flaxseed Oil etc.
7. Vitamin K
There are many scientific studies that show the role of vitamin K in growing your body smoothly. It prevents the bones from erosion and accelerates the process of growing taller.
The foods that are rich in vitamin K are: Green leafy vegetables, turnip greens, collards, mustard greens, parsley, green leaf lettuce etc.
Calcium is the most important mineral as far as bone health is required. Your body needs vary good amounts of calcium if you want it to grow properly. Most of people can’t grow to their full potential just because of low consumption of calcium. If you want to grow to your full potential, eat calcium rich foods in appropriate amounts.
Some of the best foods rich in calcium are: Milk, Kale, Sardines, Broccoli, & Cheese etc.
Calcium alone cannot make your bones and tissues strong. You need phosphorus along with calcium to work together to attain maximum benefits. Additionally, it also helps in the proper digestion of riboflavin. Another reason why you need to consume this mineral is because 80% of the phosphorus is found in your bones and hence it is a main mineral to keep your bones stronger. Therefore, if you want to grow taller, phosphorus is one of the must have minerals.
Milk, beans, lentils, and nuts are the best sources of phosphorus.
Zinc mineral is helpful in restarting your bone growth and boosting your height. This is the reason why you need to add more zinc rich food to ensure the proper growth of your body.
The best sources of zinc are: Pumpkin seeds, dark chocolate, garlic, watermelon seeds etc.
Magnesium helps in strengthening the muscles and bones by reinforcement. It works along with the phosphorus minerals to help your body grow slowly and steadily.
The food that is rich in magnesium is: Whole grains, beans, and nuts.
Boron is a helpful mineral that balances the amount of Vitamin D in the body which is the essential vitamin responsible for absorption of calcium and makes the bones stronger.
Some of the best foods rich in boron are: Almonds, beans, broccoli, carrot, apple, walnuts, apricot, chickpea, and many other vegetables.
Eating healthy and balanced diet is not the only thing that will get you the desired height. You will also have to follow the stretches and other exercises that help your bones and muscles grow freely. You should take part in the activities like Yoga, Aerobics, Swimming, Cycling as all of these activities help you grow taller in an effective way.