Calcium plays an important role in strengthening bone health, when bones are strong, the height development process is also stable. Adequate calcium supplementation is essential for teenagers – that is, teenagers between the ages of 13 and 19. The following article will reveal a menu to increase height for teenagers thanks to natural calcium sources that you can refer to.

Height increasing menu with vegetable soup and canned tuna

A nutritious menu to ensure calcium sources to help increase height for teenagers, in addition to providing calcium, also needs to be full of other essential nutrients. A meal including a dish of green leafy vegetables and canned tuna will meet this need.

Canned salmon

Canned salmon is one of the best sources of calcium in the diet. Just 3 ounces (about 100 grams) of canned salmon provides 181mg of calcium, which is extremely necessary for the height growth of children at this age.

In addition, salmon also contains vitamin D. This vitamin will help the body absorb more calcium.

Canned salmon is one of the best natural sources of calcium in the diet.

Kale

Kale is a type of green leafy vegetable. This group of vegetables provides the body with vitamin C, iron, magnesium and potassium, especially calcium, which is necessary for children’s development.

Some types of green leafy vegetables that you can change to diversify the menu for teenagers to increase height include: Spinach, cabbage, arugula, …

The menu includes sardines, broccoli and yogurt

Sardines also provide a significant amount of calcium for the body. With 3 ounces (about 100 grams) of sardines, it can provide 325mg of calcium to support children’s height growth. Broccoli also contributes significantly to the amount of calcium needed for children to develop. With about 250g of cooked broccoli, it will contain 76mg of calcium.

Yogurt is an excellent source of several nutrients related to bone metabolism, including calcium, magnesium, phosphorus and potassium. In addition, some types of yogurt also contain probiotics, which are beneficial bacteria for intestinal health. Moreover, in addition to improving immune function and reducing inflammation, some studies have shown that probiotics can also contribute to growth in children. Therefore, adding yogurt to the menu will also benefit children during puberty in terms of height growth.

Menu to support height growth for teenagers with milk and fruit

A menu with milk and fruit is extremely suitable for starting each morning for teenagers and also has the effect of supporting height growth.

Milk

People often say that if you want to increase height, you should regularly drink milk. Milk is often considered an essential part of a balanced and nutritious diet. By providing nutrients such as calcium, phosphorus and magnesium, milk helps support height growth and plays an important role in bone health. In addition, studies have shown that milk also helps children gain weight and muscle.

Milk is an essential source of calcium for height growth in teenagers.

However, if your child is allergic or lactose intolerant, they should not drink milk. Instead, they can use soy milk. Research shows that soy also provides a significant amount of calcium.

Fruits

In addition to non-dairy sources of calcium such as green leafy vegetables, fruits also contribute a healthy amount of calcium. Choose some of the fruits below to diversify the menu to increase height for children.

Papaya

Papaya is a familiar fruit to us, not only has a delicious taste but also contains a lot of calcium. A 100g serving of papaya can provide about 20mg of calcium to the body. In addition, papaya also helps prevent colon cancer and has pain-relieving properties thanks to the enzyme papain.

Orange

An orange contains about 60mg of calcium, making it one of the fruits richest in calcium. Just a glass of orange juice in the height-increasing menu, children can also be supplemented with the necessary amount of calcium for the growth process and add minerals to the body.

Strawberries

Strawberries are one of the most popular fruits. In particular, strawberries contain a lot of calcium that is beneficial for the body. Every 100g of strawberries can provide up to 16mg of calcium. Adding strawberries to this menu not only helps provide a source of calcium for height increase but also helps improve eyesight and strengthen immunity.

100g of strawberries can provide 16mg of calcium to the body.

Calcium is an essential mineral for bone health as well as necessary for height growth. A nutritious meal and providing enough calcium for children during puberty is extremely important. Hopefully, through this article revealing the menu to increase height for teenagers thanks to this natural source of calcium, you can refer to and support your children in the process of better development and height growth.