Relax! I know you can’t wait to know the 3 Reasons why dairy products support height Increase. Well, let’s get started! Dairy products are supportive to increase in height because they are a good source of calcium, protein, and vitamin D, all of which are essential for bone growth and development.
Here are 3 reasons why dairy products support height increase:
1. Calcium
Calcium is the most abundant mineral in the body and is essential for building and maintaining strong bones[1]. Bones are made up of a protein matrix that is mineralized with calcium and other minerals. Without adequate calcium intake, bones can become weak and brittle, increasing the risk of fractures.
Dairy products are an excellent source of calcium[2]. One cup(244 g) of milk contains(305 mg) about 30% of the recommended daily intake (RDI) for calcium[3]. Yogurt and cheese are also good sources of calcium.
2. Protein
Protein is essential for building and repairing tissues, including bones[4]. Muscles also need protein to grow and develop. When muscles are strong, they can support the bones more effectively, which can help to improve height.
Dairy products are a good source of protein. One cup of milk contains about 8 grams of protein [5]. Yogurt and cheese are also good sources of protein. Don’t miss to read 9 Best High-Protein Foods for Building Lean Muscle
3. Vitamin D
Vitamin D helps the body to absorb calcium from the diet[6]. It also plays a role in cell growth and differentiation, which are important for bone development.
Dairy products are a good source of vitamin D. One cup of milk contains about 15% of the RDI for vitamin D. Yogurt and cheese are also good sources of vitamin D.
In addition to these nutrients, dairy products also contain other essential nutrients that are important for overall health and well-being, such as potassium, magnesium, and phosphorus.
Studies [7, 8, 9] have shown that children who consume dairy products tend to be taller than those who do not. For example, a study of over 5,000 children in Canada found that children who consumed dairy products daily had a higher body mass index (BMI) and were taller than those who consumed dairy products less often.
Another study of over 1,000 children in the United States found that children who consumed dairy products daily had a greater increase in height over a two-year period than those who consumed dairy products less often.
It is important to note that dairy products are not a magic bullet for increasing height. Height is determined by a variety of factors, including genetics, nutrition, and overall health.
Most people stop gaining height in their late teens or early twenties. For girls, this usually happens around age 14 or 15, while for boys, it usually happens around age 16 or 17. However, some people may continue to grow until their early to mid-twenties.
Certain medical conditions can also affect height growth. For example, children with growth hormone deficiency or chronic illnesses such as kidney disease or cystic fibrosis may not grow as tall as they would otherwise.
However, eating a healthy diet that includes dairy products can help to support optimal growth and development in a normal situation.
RELATED: 22 Best Vitamin D-Rich Foods for Immunity & Bone Health
Examples of dairy products include:
- Milk
- Yogurt
- Cheese
- Cottage cheese
- Kefir
If you are concerned about your child’s height, you should talk to their doctor. They can help you determine if your child is growing at a normal rate and offer advice on how to support their optimal growth and development.
To know more, here are other foods that promote height gain.
More Foods for Height Increase
Protein-Rich Foods
Protein is essential for building and repairing tissues, including bones. Good sources of protein include:
- Meat
- Poultry
- Fish
- Eggs
- Beans
- Lentils
- Nuts
Complex Carbohydrates
Complex carbohydrates, such as whole grains, fruits, and vegetables, provide the body with energy and essential nutrients for growth and development. Examples of complex carbohydrates include:
- Whole grains (brown rice, quinoa, oats, whole-wheat bread)
- Fruits (bananas, apples, oranges, berries)
- Vegetables (sweet potatoes, spinach, kale, broccoli)
Healthy Fats
Healthy fats, such as those found in olive oil, avocados, and nuts, are important for overall health and well-being. They also support the absorption of certain vitamins and minerals, such as vitamin D.
Examples of healthy fats include:
- Olive oil
- Avocados
- Nuts
- Seeds
Height Increase Tips
Here are some tips for eating a healthy diet to support height increase:
- Eat plenty of dairy products, protein-rich foods, complex carbohydrates, and healthy fats.
- Limit processed foods, sugary drinks, and unhealthy fats.
- Eat regular meals and snacks throughout the day.
- Drink plenty of water.
- Get regular exercise.
- Get enough sleep.
If you are concerned about your height or that of your child and loved ones, talk to your doctor. They can help you determine if you are growing at a normal rate and offer advice on how to support your optimal growth and development.
Experts Advice
Here is some expert advice on foods for height increase:
- Dr. Sarah Krieger, pediatric endocrinologist at Children’s Hospital of Philadelphia: “The best way to support height growth is to eat a healthy diet that includes plenty of calcium, protein, and vitamin D. Good sources of calcium include dairy products, leafy green vegetables, and fortified foods. Good sources of protein include meat, poultry, fish, eggs, beans, lentils, and nuts. Good sources of vitamin D include fatty fish, eggs, and fortified foods.”
- Dr. Tanya Zuckerbrot, registered dietitian and founder of F-Factor Nutrition: “When it comes to height growth, it’s important to eat a balanced diet that includes all of the food groups. However, there are some specific foods that can be particularly beneficial for height growth. These foods include dairy products, protein-rich foods, complex carbohydrates, and healthy fats.”
- Dr. Jill Castle, pediatric nutritionist: “It’s important to remember that there is no one-size-fits-all answer to the question of which foods are best for height growth. The best way to ensure that your child is getting the nutrients they need to grow tall is to provide them with a variety of healthy foods from all of the food groups.”
