Parents who want their children to grow tall must pay attention to the intake of body-enhancing nutrients to support their growth. In order to grow optimally, children need complete nutrition consisting of protein, carbohydrates, fat, fiber, vitamins and minerals.
Nutrition plays an important role during growth. Failure to meet nutrition can result in stunting, namely a condition of malnutrition that lasts long enough so that the growth of the sufferer is stunted. Children who experience stunting appear shorter than their peers.
Apart from the lack of nutrition, stunting In children, it can occur due to genetic factors, hormonal disorders, or certain medical conditions, such as anemia, infections, and severe stress.
Body Enhancing Intake Drecommended
In order for children to grow optimally and have a normal height, make sure the child's plate contains foods that contain the following types of nutrients:
1. Protein
Protein is needed to build cells and body tissues, produce hormones, strengthen bones and muscles, and help break down food into energy. Protein needs per day in children according to age levels are as follows:
- Age 1-3 years = 26 grams
- Age 4-6 years = 35 grams
- Age 7-9 years = 49 grams
- Age 9-13 years = 40 grams
- Boys aged 14-18 years = 65 grams
- Teenage girls aged 14-18 years = 60 grams
Protein is found in abundance in eggs, chicken, beef, milk, fish and a variety of seafood, nuts, and seeds.
2. Iron
Iron is an important nutrient to support the growth and development of children. Iron is needed by red blood cells to transport oxygen to important organs in the little one's body, including the brain.
Iron needs per day in children according to age levels are as follows:
- Age 7-12 months = 7 milligrams
- Age 1-3 years = 8 milligrams
- Age 4-8 years = 9 milligrams
- Ages 9-13 years = 10 milligrams
- Boys aged 14-18 years = 17 milligrams
- Teenage girls aged 14-18 years = 25 milligrams
Iron is found in animal and vegetable food sources, namely red meat, seafood, green leafy vegetables, and legumes.
3. Calcium
In order for your little one's body to be tall, make sure you give him adequate calcium intake. Calcium is used by the body for the growth of bones and teeth, as well as strengthening muscles and bones. In addition, calcium is also needed to support the work of the heart, muscles, and blood circulation.
The need for calcium per day in children varies according to age level, namely:
- Age 1-3 years = 650 milligrams
- Age 4-8 years = 1000 milligrams
- Age 9-18 years = 1200 milligrams
The best sources of calcium are milk and dairy products, such as yogurt and cheese. Milk also contains protein and fat that children need in their growing period. Besides milk, other sources of calcium are spinach, broccoli, and tofu.
A study shows that children who get enough calcium intake tend to have an ideal weight and height.
In preschool age children, give two glasses of milk per day as a bodybuilding intake. Consumption of milk more than two glasses per day is not recommended, because it is feared can cause obesity in children.
The following is the recommended amount of cow's milk per day for children according to their age:
- 2-3 years old: two glasses (about 500 ml)
- Ages 4-8 years: two and a half glasses (about 600 ml)
- Ages 9-18 years: three cups (about 700 ml)
But keep in mind, give milk according to the condition and age of the child, so that it can support its growth.
4. Vitamins
Vitamins A, B, C, D, and E are needed in the process of child growth and development. But if you want him to grow tall, make sure your little one's vitamin D needs are met, because this vitamin will help absorb the calcium needed for bone growth.
Newborns up to 1 year of age need 200 IU of vitamin D per day. While children aged over 1 year need 600 IU of vitamin D per day.
Vitamin D is found in milk and its processed products, eggs, fish, spinach, soybeans, and cereals. In addition, vitamin D can also be formed naturally by the body, when exposed to sunlight in the morning.
In addition to the various intakes mentioned above, children also need carbohydrates, fats, and fiber in their daily diet.
You need to remember, the growth of children is not only determined by the adequacy of nutrition. Adequate rest and regular exercise are also needed, so that the child's growth is optimal.
