Contribution of genetics and nutrition to the height of children
New Delhi: Many times it is seen that even if the height of the parents is normal or short, their children are tall. Junaid Khan, son of Bollywood actor Aamir Khan, and Arjun Tendulkar, son of cricket legend Sachin Tendulkar, are examples of those who are taller than their fathers. According to health and pediatricians, genetics contribute about 60 percent to the height of children, while 40 percent is related to nutrition, eating habits and lifestyle. By providing proper nutrition at the right time, the height of children can be increased beyond their genetic potential.
importance of protein
Role of protein in increasing height
According to pediatrician Dr. Hariom Chaudhary, protein is an essential element for the physical development of children and increasing the length of bones. It works like bricks to build a wall. Growing children require at least 34 grams of protein per day. This requirement is not fulfilled by just one glass of milk, hence it is advised to include two eggs daily in the diet of children. Vegetarian options can include pulses, soybean, paneer and non-vegetarian options can include chicken.
Importance of Calcium and Vitamin D
Essential nutrients for strong bones
The combination of calcium and vitamin D is important in increasing height. Together these two strengthen the density of bones. Children should be given at least half a liter of milk daily so that the calcium deficiency can be fulfilled. Apart from this, nutritious foods like white sesame and ragi can also be included in the diet. For Vitamin D, children should stay in sunlight for at least 20 minutes in the morning.
Contribution of zinc
Role of zinc in activating growth hormone
Zinc is an important element in increasing the height of children. It activates growth hormone, due to which children grow faster. Children should be given a handful of pumpkin seeds, roasted gram and peanuts daily. These natural snacks help in keeping the metabolism of children healthy.
Factors hindering the development of children
Avoid junk food and take care of sleep
Experts say that just providing good nutrition is not enough, but it is also necessary to keep children away from things that hinder their development. Pizza, burgers, cold drinks and processed foods should be avoided. Additionally, it is essential for children to get 10 to 12 hours of deep sleep daily, as the highest secretion of human growth hormone occurs during deep sleep.