FitOlympia

11 LEBENSMITTEL, DIE DICH TALLER MACHEN

Während die Höhe weitgehend von der Genetik abhängt, ist es absolut notwendig, genügend Nährstoffe in Ihrer Ernährung zu erhalten, um richtiges Wachstum und Entwicklung zu gewährleisten.

Obwohl Sie nicht größer werden können, sobald Sie Ihre maximale Höhe erreicht haben, können bestimmte Lebensmittel Ihnen helfen, Ihre Körpergröße zu halten, indem Sie Ihre Knochen, Gelenke und Körper gesund und stark halten.

Protein zum Beispiel spielt eine Schlüsselrolle bei der gesunden Entwicklung und fördert gleichzeitig die Gewebereparatur und Die Immunfunktion.

Andere Mikronährstoffe wie Kalzium, Vitamin D, Magnesium und Phosphor sind an der Knochengesundheit beteiligt, die für das Wachstum von zentraler Bedeutung ist.

In der Zwischenzeit, andere Forschung zeigt, dass Probiotika, die eine Art von nützlichen Bakterien oft in fermentierten Lebensmitteln gefunden sind, könnte auch das Wachstum bei Kindern erhöhen.

Hier sind 11 Lebensmittel, die Ihnen helfen können, größer zu werden oder Ihre Höhe zu halten.

1. Bohnen

Bohnen sind unglaublich nahrhaft und eine besonders gute Proteinquelle.

Protein hat gezeigt, dass ebenen Insulin-ähnliche Wachstumsfaktor 1 (IGF-1), ein wichtiges Hormon, das das Wachstum bei Kindern reguliert zu erhöhen.

Bohnen sind auch reich an Eisen und B-Vitaminen, die helfen können, gegen Anämie zu schützen, ein Zustand, der durch einen Mangel an gesunden roten Blutkörperchen im Körper gekennzeichnet ist.

Eisen ist nicht nur für das Gewebewachstum erforderlich, sondern Eisenmangelanämie kann auch zu einem verzögerten Wachstum bei Kindern beitragen.

Darüber hinaus sind Bohnen reich an mehreren anderen Nährstoffen, wie Faser, Kupfer, Magnesium, Mangan und Zink.

Zusammenfassung

Bohnen sind reich an Protein und Eisen, die vor Anämie schützen und das richtige Wachstum fördern können.

2. Huhn

Reich an Protein zusammen mit einer Reihe von anderen essentiellen Nährstoffen, Kann Huhn eine ausgezeichnete Ergänzung zu einer gesunden Ernährung sein.

Es ist besonders reich an Vitamin B12, einem wasserlöslichen Vitamin, das entscheidend ist, wenn es darum geht, größer zu werden und die Höhe zu erhalten.

Es ist auch mit Taurin geladen, eine Aminosäure, die Knochenbildung und Wachstum reguliert.

Darüber hinaus ist Huhn mit Protein beladen, enthält etwa 20 Gramm in einer 3-Unzen (85-Gramm) Portion.

Obwohl das genaue Nährwertprofil je nach Schnitt- und Kochmethode etwas variieren kann, ist Huhn auch eine gute Quelle für Niacin, Selen, Phosphor und Vitamin B6 .

Zusammenfassung

Huhn ist eine ausgezeichnete Quelle für viele Nährstoffe für das Wachstum, wie Protein, Vitamin B12, und Taurin.

3. Mandeln

Almonds are jam-packed with many of the vitamins and minerals necessary for growing taller.

Besides bringing a host of healthy fats to the table, they’re high in fiber, manganese, and magnesium .

Plus, almonds are rich in vitamin E, a fat-soluble vitamin that doubles as an antioxidant.

A deficiency in this important vitamin can come with serious side effects, including stunted growth in children.

Almonds may also help foster bone health. In one small study in 14 people, consuming almonds was found to inhibit the formation of osteoclasts, which are a type of cell that breaks down bone tissue.

Zusammenfassung

Almonds are high in vitamin E and have been shown to inhibit the formation of osteoclasts, a type of cell that breaks down bone tissue.

4. Leafy greens

Leafy greens, such as spinach, kale, arugula, and cabbage, are superstars when it comes to nutrition.

While the exact amount of nutrients fluctuates between different types, leafy greens generally offer a concentrated amount of vitamin C, calcium, iron, magnesium, and potassium .

They’re also rich in vitamin K, a nutrient that can increase bone density to support enhanced growth and help maintain your height.

One study in 103 women even showed that regular intake of greens was associated with a significantly lower risk of decreased bone mass.

Zusammenfassung

Leafy greens are high in vitamin K, which supports bone health. One study found that regular intake of greens could preserve bone mass.

5. Yogurt

Yogurt is a great source of several key nutrients that are important for growth, including protein.

In fact, just 7 ounces (200 grams) of Greek yogurt pack in nearly 20 grams of protein.

Certain types also contain probiotics, which are a type of beneficial bacteria that can help support gut health.

In addition to improving immune function and decreasing inflammation, some research shows that probiotics can help increase growth in children.

Yogurt is likewise an excellent source of several nutrients involved in bone metabolism, including calcium, magnesium, phosphorus, and potassium.

Zusammenfassung

Yogurt is high in protein, as well as calcium, magnesium, phosphorus, and potassium. Some types may also contain probiotics, which may help improve growth.

6. Sweet potatoes

Besides being vibrant and versatile, sweet potatoes are incredibly healthy.

They’re especially rich in vitamin A, which can improve bone health and help you grow taller or maintain your height.

They also contain both soluble and insoluble fiber, which can promote digestive health and foster the growth of good gut bacteria .

Maintaining a healthy gut microbiome can also boost nutrient absorption to ensure that you’re getting the vitamins and minerals you need for growth and development .

Plus, sweet potatoes are packed with other important nutrients, including vitamin C, manganese, vitamin B6, and potassium.

Zusammenfassung

Sweet potatoes are rich in vitamin A, which helps enhance bone health. They’re likewise high in fiber to promote digestive health and nutrient absorption.

7. Quinoa

Quinoa is a highly nutritious type of seed that’s often swapped in for other grains in the diet.

It’s one of the few plant-based foods that’s considered a complete protein, meaning that it contains all nine of the essential amino acids that your body needs.

Quinoa is also an excellent source of magnesium, a necessary component of bone tissue that can increase bone mineral density.

Furthermore, each serving of quinoa contains a hearty dose of manganese, folate, and phosphorus — all of which are important for bone health as well.

SUMMARY

Quinoa is a complete protein and rich in magnesium, which can increase bone mineral density.

8. Eggs

Eggs are truly a powerhouse of nutrition.

They’re especially rich in protein, with 6 grams packed into a single large egg .

Plus, they contain a wealth of other vitamins and minerals necessary for growth, including vitamin D, which can increase calcium absorption to help maintain skeletal health.

One small study found that giving children with low vitamin D levels a vitamin D supplement resulted in increased growth over a 6-month period.

What’s more, one study in 874 children observed that regularly eating eggs was associated with increased monthly height gains.

SUMMARY

Eggs are rich in protein and vitamin D, along with several other important micronutrients. Studies show that regular egg intake could be associated with increases in height.

9. Berries

Berries, such as blueberries, strawberries, blackberries, and raspberries, are all brimming with important nutrients.

They’re especially high in vitamin C, which promotes cell growth and tissue repair.

Vitamin C also increases the synthesis of collagen, which is the most abundant protein in your body .

Studies show that collagen can increase bone density and improve bone health, which could help you grow taller or maintain your height.

Berries also offer a range of other vitamins and minerals, including fiber, vitamin K, and manganese.

SUMMARY

Berries are high in vitamin C, which promotes cell growth, supports tissue repair, and increases collagen production.

10. Salmon

Salmon is a fatty fish that’s loaded with omega-3 fatty acids.

Omega-3 fatty acids are a type of heart-healthy fat that’s crucial to growth and development .

Some research also suggests that omega-3 fatty acids could be involved in bone health and may promote bone turnover to maximize growth .

Plus, low levels of omega-3 fatty acids could be linked to an increased risk of sleep problems in children, which can negatively affect growth as well.

Additionally, salmon is high in protein, B vitamins, selenium, and potassium.

SUMMARY

Salmon is high in omega-3 fatty acids, which can improve sleep and bone turnover to increase growth.

11. Milk

Milk is often considered a key component of a healthy, well-rounded diet.

It can also help support growth by supplying several nutrients that are important for bone health, including calcium, phosphorus, and magnesium.

Additionally, milk is rich in protein, with nearly 8 grams of the nutrient in a single 1-cup (244-ml) serving.

Not only that, but research shows that cow’s milk can stimulate increased growth in children and may help support weight gain and muscle building.

However, milk should be avoided if there’s an allergy or intolerance.

SUMMARY

Milk contains a good amount of protein in each serving, along with several micronutrients that can support bone health to increase or maintain growth.

The bottom line

Nutrition plays a central role in promoting proper growth and development.

Filling your diet with a variety of nutritious ingredients can not only enhance overall health but also help you grow taller or maintain your height.

Therefore, it’s important to load up on wholesome, nutrient-rich foods to ensure that you’re getting the vitamins and minerals your body needs.