Much like essential vitamins, minerals are indispensable micronutrients that the human body relies upon for a wide array of vital functions and processes. These minerals encompass a diverse spectrum of roles, ranging from fortifying the integrity of our bones and teeth to facilitating growth and development, energizing the body, serving as messengers within the nervous system and for muscle contractions, regulating the body’s acid-base equilibrium, and functioning as crucial components of enzymes and hormones produced internally. In this article, we embark on an enlightening journey with Debametulam to explore substances that have the potential to stimulate the growth of children and augment their stature.
Calcium
Calcium, in particular, commands a significant role in the realm of essential minerals. Satisfying your daily calcium requirements is most effectively achieved through the consumption of calcium-rich foods. While milk and dairy products are renowned for their calcium content, an extensive selection of green vegetables, nuts, seeds, fruits, and even seafood can also serve as valuable sources of this vital mineral. In the forthcoming discussion, we delve deeper into the subject.
The advantages of a calcium-rich diet extend beyond just promoting robust bone and dental health. Calcium is also a pivotal player in maintaining cardiovascular well-being, ensuring optimal blood circulation, regulating muscle and nerve functionality, warding off the onset of osteoporosis, and intriguingly, aiding in weight management—a claim that gains support from ongoing research.
Before we embark on a detailed exploration of foods abundant in calcium, it’s crucial to acknowledge that daily calcium requirements vary according to individual factors such as age and gender. Generally, the recommended daily calcium intake for adults stands at 1000 mg, while women over 50 and men over 70 are advised to aim for 1,200 mg daily. Children between the ages of 9 and 18, on the other hand, should target a daily calcium intake of 1,300 mg.
Milk and dairy products undeniably offer easily accessible sources of calcium. Nevertheless, a multitude of alternative sources should not be overlooked. When it comes to dietary calcium, it’s worth noting that calcium derived from dairy products tends to be more readily absorbed by the body compared to its plant-based counterparts. High-calcium dairy products include:
[Further details on specific dairy products rich in calcium can be included here to provide a comprehensive guide for readers.]In the pursuit of better health and well-being, embracing the abundance of calcium-rich dietary options ensures that your body receives this essential mineral, which plays an irreplaceable role in sustaining various facets of your overall vitality
Milk
All types of milk, especially low-fat milk and nonfat milk, are an excellent source of calcium. Cow’s and goat’s milk are the best sources of calcium from dairy products and their preparations. The calcium content of cow’s milk can vary between 276-352 mg depending on the type, whether regular milk, low-fat milk or fat-free milk.
While the calcium content in one cup of goat’s milk is estimated to be 327 mg. This amount equates to 27-35 percent of the recommended daily calcium requirement. In addition to being a source of calcium, milk is also a good source of protein, vitamin A, and vitamin D.
Yogurt
All yogurts are an excellent source of calcium. Not only calcium, yogurt also contains live probiotic bacteria that have various health benefits, especially maintaining the body’s metabolism.
Yogurt is also thought to be associated with a reduced risk of type 2 diabetes and heart disease. Low-fat yogurt is said to contain higher calcium, one cup of yogurt contains 45 percent of the recommended daily calcium requirement.
Cheese
Almost all cheeses, such as mozarella, cheddar, and parmesan, are good sources of calcium. But compared to other cheeses, the calcium content in Parmesan cheese tends to be higher.
Every 30 grams of Parmesan cheese contains about 330 milligrams of calcium, equivalent to 33% of the recommended daily calcium intake.
Zinc
Zinc is considered a micro-mineral that supports the development of height, muscle, nervous system and immunity in children. The effect of zinc on the body helps to increase absorption, increase protein synthesis, divide cells, help children eat better, so this is considered an important nutrient for the development of children. .
If the child’s body is deficient in this nutrient, it will cause bone disorders, delay puberty, reduce fertility as well as seriously affect the process of increasing the child’s height . To increase the absorption of zinc, you can supplement from foods such as sprouts, pickles, green vegetables, fruits.
| Age | Content |
| Children 7 months – 3 years old | 5 mg/day |
| Children from 4 to 13 years old | 10 mg/day |
| Children aged 15 years and over | 15 mg/day |
Iron
Iron plays an extremely important role in the development of children’s height and intelligence. Iron helps transport oxygen from the lungs to the organs, if the amount of iron in the body is not enough, it will directly affect this process, the whole metabolism in the body will be stopped, making the body weak. directly affect the growth of children.
Foods rich in iron are found in beef, seafood, dark green vegetables, and beans.
| Age | male | Female | ||
| Iron requirement (mg/day) according to the biological value of the diet | Iron requirement (mg/day) according to the biological value of the diet | |||
| 10% absorption | Absorb 15% | 10% absorption | Absorb 15% | |
| 9 – 11 months | 9.4 | 6.3 | 8.7 | 5.8 |
| 12 years old | 5.4 | 3.6 | 5.1 | 3.5 |
| 35 years old | 5.5 | 3.6 | 5.4 | 3.6 |
| 6-7 years old | 7.2 | 4.8 | 7.1 | 4.7 |
| 8 – 9 years old | 8.9 | 5.9 | 8.9 | 5.9 |
| 10-11 years old | 11.3 | 7.5 | 10.5 | 7.0 |
| 12-14 years old | 15.3 | 10.2 | 14.0 | 9.3 |
| 15 – 19 years old | 17.5 | 11.6 | 29.7 | 19.8 |
Copper
This is a very beneficial mineral for the nervous system as well as the joint system, so this nutrient is always added to help children increase height effectively. Because copper directly participates in the development of bones, helps metabolize nutrients present in the composition of many oxidizing enzymes.
Foods high in copper are found in the liver – viscera, meat, fish, chicken, duck, oysters, mussels, legumes, cereals.
| Age | Content |
| Children 0 – 6 months | 200 mcg/day |
| Children from 6 months to 14 years old | 220 – 890 mcg/day |
| Children from 15 to 18 years old | 890 mcg/day |
Magnesium
The benefits of magnesium for the body are often related to bone health. This is because the body needs magnesium to build new bone cells. The benefits of magnesium also play a role in helping to activate vitamin D in regulating calcium and phosphate requirements to support bone growth and formation. No wonder adequate magnesium intake can protect bones from bone loss, fractures and osteoporosis. Magnesium is produced naturally by the body or it can also be obtained from the diet. If levels in the body are too low, this mineral should be consumed in supplement form.
Besides having an important role in the growth and maintenance of bones, magnesium is also needed by various parts of the body. This compound is important for supporting nerve and muscle performance. Magnesium also helps to neutralize stomach acid and release stools in the intestines, thus helping with the excretion process
The amount of magnesium needed by the body depends on gender and age. Generally, adult men need about 400- 420 mg of magnesium per day. While for adult women, magnesium needs to be met each day range from 310-320 mg. In the body, 60% of magnesium is stored in the bones. The rest is spread in body fluids, muscles, soft tissues, and blood.
Although there are many Magnesium supplements on the market, consuming this mineral from natural sources is definitely safer. Here are some food sources of magnesium
- Spinach is one of the most popular and nutrient-dense vegetables. From one cup of boiled spinach, there is at least 160 mg of magnesium in it.
- Chocolate is one of the foods with high magnesium content. In 30 grams of chocolate, it contains about 65 mg of magnesium.
- Tofu: Equally as chocolate, in half a cup of tofu, there are 40 mg of magnesium.
- Almonds are a healthy and magnesium-rich snack. In 25-30 grams of almonds, there is at least about 80 mg of magnesium.
Phosphorus
Phosphorus is one of the most abundant minerals in the body. In the body, phosphorus has many important roles, such as forming and strengthening bone tissue and teeth, providing energy for the body, producing protein, and maintaining muscles, nerves, heart and kidneys.
The recommended daily amount of phosphorus varies from person to person depending on age. The recommended phosphorus intake is as follows:
- For adults, as well as pregnant and lactating mothers, 700 mg per day.
- For infants 100 – 250 mg per day.
- Children 1-9 years old need 500 mg per day.
- Children and adolescents aged 10-18 years need about 1200 mg per day.
The main sources of Phosphorus are beef, fish, chicken and some grains
Despite having a rather important function for the body, the accumulation of Phosphorus can actually be harmful to the body. This condition of excess phosphorus in the body is called hyperphosphatemia.
If this happens, phosphorus buildup can show a number of symptoms, such as:
- Nausea and vomiting
- The body feels weak.
- Shortness of breath
- Restlessness and insomnia
- Osteoarthritis pain
- Rigid muscles
- Reduced appetite
- Itchy and red skin
If you experience some of the symptoms above, especially if you have the comorbidities mentioned earlier, then you should consult your doctor immediately for further examination and treatment.
Hopefully, the article about minerals that help increase height has brought a lot of useful knowledge to you. The process of increasing height requires a combination of factors such as nutrition, exercise and a determined will, wish you success.
