As parents, we all want our children to grow up healthily and have a strong body. Height is one of the important indicators of children's development, which affects their self-confidence and future development. Diet plays a vital role in children's growth. Here are some home-cooked dishes that can help children grow taller and make your baby thrive.
Strong bones are inseparable from foods rich in calcium.
Calcium is the cornerstone of bone growth, and adequate intake of calcium can effectively promote bone development and height growth. There are many foods rich in calcium, and the common ones are:
Milk: A cup of milk can provide about 300 mg of calcium, which is the first choice for calcium supplementation.
Yogurt: Yogurt has the same calcium content as milk and is rich in protein, so it is a good choice for balanced nutrition.
Bean products: Soybean milk, tofu and other bean products are also rich in calcium, which is a good calcium supplement food for vegetarians.
Dark green vegetables: spinach, rape and other dark green vegetables contain more calcium, rich dietary fiber and vitamins, and have high nutritional value.
Protein is a necessity for muscles and bones.
Protein is an important raw material for muscles and bones. Adequate intake of protein can promote muscle growth and bone development. Foods rich in protein include:
Fish: Salmon, tuna and other fish are rich in high-quality protein and omega -3 fatty acids, which are also good for brain and heart health.
Lean meat: Chicken, beef and other lean meat are rich in protein and iron, which is a good choice for enriching blood and strengthening bones.
Eggs: Eggs are the source of high-quality protein and rich in choline, which is very important for brain development.
Beans: Beans are a good source of protein. Vegetarians can eat more beans to supplement protein.
Vitamins and minerals contribute to bone development.
In addition to calcium and protein, some vitamins and minerals also play an important role in bone development:
Vitamin D: Vitamin D helps to promote the absorption of calcium, thus enhancing the strength of bones. Foods rich in vitamin D include salmon, tuna, eggs and fortified milk.
Vitamin C: Vitamin C is involved in the synthesis of collagen, which is an important component in bones. Foods rich in vitamin C include citrus fruits, green leafy vegetables and tomatoes.
Zinc: Zinc participates in many processes of bone growth. Foods rich in zinc include oysters, lean meat and beans.
A healthy diet contributes to height growth.
In addition to the above foods rich in specific nutrients, a balanced and healthy diet is also important for children's height growth. Here are some healthy eating principles:
Diversification of diet: eat all kinds of foods to ensure the comprehensiveness of nutrition.
Eat more fresh fruits and vegetables: Fresh fruits and vegetables are rich in vitamins, minerals and antioxidants, which are beneficial to overall health and bone development.
Restrict processed foods and sugary drinks: processed foods and sugary drinks have low nutritional value and high calories, which are not conducive to children's health and height growth.
Develop good eating habits: eat on time and develop regular eating habits.
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The food introduced above is for reference only. Please match your diet according to your child's specific situation.
If your child has special dietary needs or health problems, please consult a doctor or registered dietitian.
In addition to diet, adequate sleep, moderate exercise and good mood also contribute to the healthy growth and height growth of children.