Calcium supplementation alone is simply not enough! If you eat these five dishes regularly, your children will grow taller and stronger!

There are many factors that affect the height of infants and young children, including genes, birth weight, premature birth, nutrition, hormonal levels, etc. There is no doubt that genes are the strongest factor in determining height (accounting for about 60% to 80% of all factors). Although we cannot change genes, there are some acquired factors that independently affect height, modifying the potential for genetically determined height. The growth and development of a child after birth, whether it is height or weight, are largely affected by diet. A balanced, age-appropriate diet, including a reasonable intake of carbohydrates, proteins, fats, vitamins and minerals, can affect a child\’s growth. Among them, a very important macronutrient is protein, and important trace elements include calcium, vitamin D, vitamin A, etc. If genes are the programming that determines a child\’s development and health, nutrition is the raw material that can be used in genetic programming. Children with insufficient nutritional intake may suffer from stunted growth, but improved nutrition can improve a child\’s development. The intake of dairy products may be related to height. Protein is an important component of all cells and tissues in the human body and participates in every process of cell life activities. It provides the body with a source of amino acids, essential nutrients for building bones. The quality and quantity of protein in the diet are inseparable from the growth and development of children and adolescents. Foods rich in protein include: · Dairy products, such as milk, yogurt, cheese · Lean meats, fish and poultry · Eggs · Nuts · Beans and legumes, such as lentils, chickpeas · Soy products, such as tofu , soy milk· Some grains and cereal products are also good sources of protein. Obtain calcium nutrition through rich foods. Calcium is an essential element for the human body. It is closely related to bone health and plays an important role in building and maintaining bone structure and strength. Milk is the richest, easiest to absorb, and most convenient source of calcium. A 240ml cup of milk contains about 300mg of calcium. Children of every age should be encouraged to drink more milk. If you have lactose intolerance, you can drink milk in small amounts and many times, or you can choose to eat more yogurt and cheese. During the fermentation process of both, lactose is almost completely broken down, and the body does not need to digest lactose, so it is particularly suitable. Lactose intolerant. For children who have to avoid milk or dairy products due to cow\’s milk protein allergy or other reasons, calcium can also be obtained through other foods. Some low-oxalate green vegetables, such as broccoli, Chinese cabbage leaves, cabbage, kale, and juices with added calcium citrate are good, easily absorbed sources of calcium; tofu also provides highly bioavailable calcium. ; Sardines, salmon, and bivalve shellfish (such as scallops, oysters, etc.) also have higher calcium content. However, some foods high in oxalic acid (such as spinach, green beans, etc.), or some foods high in phytic acid (such as plant seeds, dried fruits, cereals, etc.), contain calcium that is difficult to absorb. Compared with milk, the bioavailability of calcium in dry beans is only half that of milk, while the bioavailability of calcium in spinachOnly 10% of milk. If calcium carbonate is added to the calcium-fortified juice or soy milk purchased in the supermarket, its bioavailability is similar to that of milk. If it is tricalcium phosphate, its bioavailability is lower than that of milk. A balanced diet helps calcium absorption. It should be noted that if there is too much protein and sodium (salt) in the food, it will promote the excretion of calcium by the kidneys. Get enough vitamin D through outdoor activities, diet, and supplements. Vitamin D also plays an important role in building and maintaining bones. It helps the body absorb calcium from the intestines and ensures normal bone renewal and bone mineralization. Vitamin D is produced when the skin is exposed to ultraviolet rays from the sun. However, factors such as season (winter) and latitude (high latitudes), use of sunscreen, smoke in the air, skin pigmentation, and age (elderly) all affect the amount of vitamin D produced by the skin through sunlight exposure. Severe lack of vitamin D in children can lead to growth retardation and bone deformities, commonly known as \”rickets.\” Food sources of vitamin D include: egg yolks, animal livers, marine fish, and mushrooms. Generally speaking, lean meat and fish with less fat contain very little vitamin D. Oil extracted from the liver of fish (especially cod), as well as oily fish (such as herring, mackerel, salmon, sardines, eels, tuna, etc.), are rich in vitamin D. But vitamin D is special because there are few food sources, and the climate and dimensions of some areas objectively prevent people from getting enough vitamin D. At this time, supplements should be considered. Eat more of these five home-cooked dishes, and your children will grow taller. 1. Scrambled eggs with green peppers. Eggs are rich in high-quality protein and are also high in calcium. Green peppers are rich in vitamin C. Fried together, they can not only improve immunity. , and can also enhance calcium absorption. 2. Carrot stew with beef. Carrots are rich in vitamins, and beef is rich in protein, which can enhance the body\’s immunity and promote the growth and development of bones and teeth. 3. Fish head and tofu soup. The content of calcium, protein and other nutrients in fish head and tofu is relatively high. Fish is rich in vitamin D, which can increase the body\’s absorption of calcium by 20 times! 4 Seaweed and Bean Curd Soup Bean curd is a soy product with high calcium content, and seaweed is also very rich in magnesium. Stewing bean curd and seaweed together can help replenish calcium and strengthen bones. 5. Black sesame and walnut porridge. Black sesame contains a variety of minerals, among which calcium is relatively high. Eating more black sesame is beneficial to the development of children’s bones. Walnuts are not only rich in high-quality protein but also rich in minerals such as calcium. , boil black sesame seeds and walnuts together into porridge, which is simple, high in calcium and nutritious. Parents can also arrange daily meals for their children according to the \”Balanced Diet Pagoda for Chinese School-Age Children\” published by the Chinese Nutrition Society.