SUPERFOODS FOR GOOD HEIGHT

 

The children of the same age have different heights.

The diet must have proteins, carbohydrates, minerals, vitamins, and antioxidants, and superfoods are those that have two or more than two of these nutrients in good available amount. The food must also contain good fats that are called monounsaturated fatty acids. So, a superfood is rich in vitamins, minerals, proteins, carbohydrates, and fats. Not a single food can have all these. So a balanced diet is needed in the growing years of a child.

 Further good metabolism, good gut health, lack of disease also play their role. Superfoods for good height should have vitamins, especially vitamin A, vitamin B, vitamin C, vitamin D, and vitamin K. These foods must have calcium, potassium, and phosphorus. These foods become superfoods if they are rich in proteins, fats, and carbohydrates. Vitamins( A, D, C, B, and K) minerals are required for bone formation. Proteins are needed for muscle development and carbohydrates give energy to the body. Iodine is required for the production of thyroid hormone needed for good metabolism. In the growing years of a child, all these components must be present in his diet.

 The food that has most of the nutrients is called superfoods for healthy growth following food items are the super-food for good height.

  Green leafy vegetables

 Dark green leafy vegetables are rich in vitamin C, zinc,  calcium, iron, magnesium, and fibers.  These are also rich in antioxidants. These are good for the gut as they are rich in nutrient fibers; thus keeping the gut clean. These also increase water absorption in the large intestine. The dark green vegetables include turnip green, spinach, lettuce, and mustard green. These are bitter in taste so add them in salads or Saute them with olive oil to improve the taste.

 Berries

All berries are rich in antioxidants, Vitamin C. The antioxidants reduce the risk of cancer, heart disease and maintain blood pressure. Vitamin C is required for good metabolism. It is a fat-soluble vitamin. Vitamin C also boosts immunity. 

 Eggs

Eggs are rich in vitamin B and vitamin A. They have high protein content so they are also included in the list of superfoods. The proteins are required for the good growth of a person. It is required for the repair of wear and tear of the body, making new muscles, and maintaining muscular health. It is also a source of energy however, it is not taken in the vegetarian diet. Eggs have high cholesterol but their benefits are greater than their limitation, so eggs can be taken 6 to 12 per week.

 Legumes

 A person who cannot take eggs being vegetarian can replace them with legumes as they are a good source of vitamin B, minerals, protein, and fibers. In the Indian diet variety of legumes are used. These are lentils, peas, peanuts, and gram seeds.

 Nuts and seeds 

 Nuts such as almonds, pistachios, walnut, cashews are rich in fibers, protein, and monounsaturated fatty acids (MUFAs) They are also rich in fibers and these are an easy source of energy, can be eaten anytime. Taking them before breakfast is a routine in India.

 Seeds that can be included in diets are sunflower seed, pumpkin seed, flaxseed, and hemp seeds. These are rich in minerals, vitamins, protein as well. These increase the feeling of fullness so they reduce the chances of overeating and being obese.

 Avocados

 Avocado is rich in monounsaturated fatty acids. This is also rich in vitamin C, and antioxidants. Avocados reduce metabolic syndrome. It reduces the risk of cancer and heart disease.

 Sweet potato

 It is rich in vitamin A, potassium, fibers, and antioxidants. Potassium is required for healthy bone formation. Antioxidants reduce the risk of heart disease and cancer.

 Whole grains

These are rich in carbohydrates, minerals, and vitamins. These are also rich fibers. 

 

 Yogurt

 It is a probiotic. It is taken in the Indian diet as a component that is rich in calcium, vitamin A, potassium. Probiotics are a source of good gut bacteria. Good gut bacteria keep the gut healthy.

Salmon

It is rich in healthy fats, proteins, vitamin B, potassium, and Selenium. Selenium is a potent antioxidant. It is required in very small amounts. Selenium is required for the proper functioning of the thyroid gland. Thus it helps in keeping good metabolic health of a person. Salmon is a super-food in the non-vegetarian diet.

Seaweeds

 Seaweed is a part of the Asian diet. These have a good amount of vitamin K, iodine, and fibers. Iodine is required for the production of thyroid hormone and growth hormones that are needed in growing age to increase the height of a person.

 Olive oil

 It is rich in monounsaturated fatty acids, that reduce inflammation and healthy fats are required for growth.

 Conclusion

 From the above discussion, it can be concluded, that for good growth it is required that a healthy diet should be taken.  A healthy diet contains monounsaturated fatty acids, minerals, and vitamins as well as protein and carbohydrates. Not a single food is rich in all these components so the first thing we must keep in mind is that, we should have a diversity of foods.  We cannot go for a single food to be healthy be a vegetarian or non-vegetarian person.

 Further, this list is never complete if we cannot include in it the spices and condiments. Turmeric, garlic, ginger are the main spices used in Indian dishes  These are rich in Minerals and antioxidants these also have antimicrobial properties. Turmeric has anti-inflammatory activities. Further, a diet can include the foods that have the above nutrients but are cheaper and easily available regionally.

The height of a person depends on nutrition as well, immunity and metabolism. For a healthy body, a person should

 Reduce intake of junk food.

 Reduce intake of added sugar.

Reduce intake of alcohol.