In this blog post, we will bring you a detailed list of the top 8 essential vitamins that can help you grow taller and also introduce the best sources of food which are high in those vitamins. Let’s read on to find out interesting information!
What are vitamins?
Vitamins are natural substances that are necessary for normal cell function, growth, and development. There are currently 13 vitamins, which are generally divided as either fat-soluble or water-soluble.
- Fat-soluble vitamins consist of vitamins A, D, E, and K. Our body stores these vitamins in the liver and fatty tissue for days or even months. Consuming dietary fats might help our body to absorb these vitamins through the intestinal tract.
- Water-soluble vitamins are opposite to fat-soluble ones. Since they cannot be stored and leave the body via urine, we need to supply them regularly. These vitamins include vitamins C and Bs.
Which vitamins should you use to improve your height?
Vitamin D is one of the most important nutrients that contribute to making bones long and strong. It is an excellent choice in pairing with calcium to boost the absorption process of calcium in the vitamin. Low vitamin D levels might cause weaker bones and delayed growth, thereby impacting height significantly.
Vitamin D is also called the sunshine vitamin. So, when your skin is exposed to sunlight, your body can make this vitamin itself. Or you can get it from foods, like red meat, egg yolks, liver, salmon, mackerel, mushrooms, milk, dairy products, cereals, and orange juices.
Vitamin B1 helps the body use carbohydrates for energy, supporting physical well-being. Although it does not contribute to height directly, it might help you gain optimal height in this regard. It also regulates digestion and contributes to maintaining a healthy heart and nervous system.
Good sources of vitamin B1 include pork, fish like tuna, salmon, and mussels, black and green beans, brown rice, and asparagus.
Vitamin B2, or riboflavin, is a vital nutrient for the growth and development of body cells. It not only assists the growth of bones but also hair, skin, and nails. You easily find it in low-fat milk, yogurt, eggs, pork, beef, salmon, spinach, asparagus, almonds, mushrooms, avocados, and green beans.
Vitamin B6, or pyridoxine, is necessary for normal brain development and for making the nervous system and immunity healthy. It plays a vital role in creating hemoglobin, which helps transfer oxygen through the body.
The following are good sources of vitamin B6, including bananas, chickpeas, tofu, potatoes, nuts, liver, tuna, salmon, chicken breast, squash, raisins, spinach, onion, and watermelon.
Vitamin B12 is essential for a healthy nervous system and blood cells because it helps carry oxygen from your lungs to the rest of the body. This nutrient is naturally found in animal products, so deficiencies can happen if you are on a vegan or vegetarian diet.
Add fish, shellfish, meat, poultry, eggs, milk, dairy products, cereals, soy products, and nutritional yeast to supplement enough vitamin B12. In case you are following a strict diet, you should take vitamin B12 supplements (less than 2.4 mcg per day).
This water-soluble vitamin plays a critical role in supporting different functioning. It contributes to promoting the teeth and bones and strengthening their growth. It is also rich in antioxidants that assist immune health and prevent illness.
Citrus fruits, tomatoes, berries, potatoes, brussels sprouts, and peppers are rich sources of vitamin C
The main function of this nutrient is to support eye health. It is also beneficial in keeping your skin healthy, supporting your reproductive and immune systems, and promoting tissue and bone repair. Good sources of vitamin A include eggs, cheese, milk, yogurt, sweet potatoes, spinach, carrots, liver, salmon, and mackerel.
In addition to vitamin D and calcium, vitamin K2 has been recognized as one of the essential vitamins that assist in building longer and stronger bones in children. Although it is a fat-soluble vitamin, it is not stored in the body. That is why you need to focus on vitamin K2-rich foods, such as meat, yogurt, cheese, and fermented soy products.
What are the signs of a vitamin deficiency?
A vitamin deficiency often starts from a poor diet. If you do not eat a well-balanced diet regularly, you might not get the right amounts of nutrients. Below are some common symptoms you might notice.
- Low energy, fatigue
- Dry skin and hair
- Loss of bone density
- Easy bleeding and bruising
- Poor wound healing
- Skin color change
- Predisposition to infections
And if this condition keeps continuing, it might lead to serious health issues, such as:
- Weakness of the fingers and toes
- Decreased sensation of the feet and hands
- Vision loss
- Behavioral changes
- Shortness of breath
- Memory loss
- A rapid heart rate
How to get the daily recommended vitamins?
If you consume a varied diet containing proteins, whole grains, beans, dairy, veggies, and fruits, you can get all the recommended vitamins. The foods mentioned above are rich in the necessary vitamins to help you grow taller. But you should focus on those rich in vitamin D and calcium, or take vitamin D supplements because it is not found in many foods.
Here is a one-day sample menu that has 2,000 calories and the daily suggested amounts of vitamins.
These vitamins above contribute to stronger and healthier bones to promote the growth of the body for sure. So, you need to get them from food by eating a variety of veggies, fruits, proteins, beans, nuts, and dairy daily. For optimal results, you should also engage in physical activities and get enough sleep to improve your body’s growth and metabolism.
Mike Nikko is a blogger with over 15 years of experience. I will bring you the best product reviews and other useful life experiences, tips to increase height, tips to improve health… If you have any questions, feel free to ask Mike Nikko!