Parents are naturally sensitive about their children’s height. Parents whose children are shorter than their peers might worry that it’s their fault and fear it might be due to illness. Some even resort to measures such as administering growth hormones at an early age out of concern for their children’s short stature. If you’re concerned about your child’s height, you should begin by feeding them foods that can support their growth. After all, some children just hit their growth spurts later than others. Here, we introduce foods that can aid your child’s growth.
Spinach
People often refer to spinach as the king of green vegetables. They cultivate it worldwide and recognize its many species as the healthiest vegetables. Spinach can help improve muscle strength and prevent depression. It contains various essential amino acids and high-quality protein for the human body. It also has a high calcium content, which can strengthen bones and benefit children’s growth.
Eggs
Eggs are packed with various nutrients such as calcium, folic acid, protein, vitamins B1, B2, and vitamin D that can aid growth and development—according to a study conducted in Ecuador in 2017, providing one egg per day to babies aged 6 to 9 months for six months improved growth compared to those who did not receive eggs. The risk of growth retardation decreased by 47%, and the incidence of low weight decreased by 74%.
Chestnuts
Chestnuts come into season in the fall, and people can boil, roast, or eat them raw as a delicious, nutritious snack. Many consider chestnuts a complete food because they offer a balanced mix of carbohydrates, fats, proteins, vitamins, and minerals. These nuts are especially rich in iron, minerals, and vitamins that assist body recovery and support height growth. They have four times the vitamin B1 content of rice, which helps relieve fatigue, and they also boast a high vitamin D content, crucial for growth.
Black Sesame Seeds
Growing children need meals that calm the mind and body and are easy to digest. Nutritionists don’t recommend overly stimulating foods but suggest foods beneficial for brain health. Black sesame seeds are a perfect match for this criterion. They boast a protein content higher than meat for every 100g and provide over twice the calcium of milk and a significant boost in iron. Parents can easily incorporate black sesame seeds to supplement the nutrients that children often miss during their growth.
Milk
Milk is the first food anyone would consider suitable for growing children. Milk is indeed a great source of nutrients for growing children. It is rich in high-quality protein and calcium, which can help children build bones and muscles. However, it can also cause lactose intolerance and allergies, so it’s not good to unquestioningly recommend milk to children. If children don’t like milk, nutritionists recommend offering them rice beverages or soy milk.
Soybeans
People call soybeans “meat from the field” because they are rich in various nutrients. In Korean cuisine, we can consume many soybeans in multiple forms, such as baby food, tofu, and sauces. The protein in soybeans is particularly beneficial for growing children, and the isoflavones contained in them have excellent effects on preventing heart disease and reducing osteoporosis. However, parents should be cautious as excessive consumption of soybeans can cause precocious puberty in growing children.
Fish
Fish is often cited as a food for children’s growth in many ways. Fish is rich in protein, which is essential for adolescent development, and it also contains a lot of iron, which can help increase blood and muscle during rapid growth. Fish that can be eaten with bones can provide a lot of calcium, supporting normal muscle contraction and relaxation. Bluefish, in particular, is considered a delicious food for growing children.
Various Types of Meat
There is a misconception that animal protein is not suitable for growing children. However, contrary to the social atmosphere, animal protein is essential for raising children. Animal protein is a complete protein and also a saturated protein. Therefore, it can provide the essential amino acids needed for growth in small amounts and can also be digested. While continuously consuming meat may not be good, balanced meat consumption is necessary for growing children.
Mushrooms
Vitamin D, which can promote growth, can also be usefully ingested through mushrooms. Eating two or three shiitake mushrooms can meet an adult’s daily vitamin D needs. If you expose the underside of the mushroom to sunlight or dry and store it before cooking, you can consume more vitamin D. Besides vitamin D, it’s also essential for children to increase their synthesis by exposing their bodies to sunlight through outdoor activities.
Carrots
Carrots, which children often resist eating, are natural ingredients that can naturally promote height growth. Carrots are rich in vitamin A, which can contribute to height growth. Also, carrots are a beneficial vitamin C. Vitamin C plays a role in retaining calcium in the bones, so it’s an essential nutrient for growing children. It’s better to encourage children to consume raw carrots in salads or juices rather than cooked ones.
By. Deok-soo Choi press@daily.co.kr
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