Can calcium supplementation during adolescence help you grow taller?

Puberty is the first important period of a child's development. During this period, not only will there be psychological changes, but also tremendous physical changes. For example, children during puberty will grow rapidly. In order to keep up with the nutrients their children need, parents often buy some nutritional supplements for them. In the eyes of the public, calcium supplementation can make children grow taller. In fact, this statement is unfounded. Calcium supplementation does not necessarily make children grow taller.

1. Eat a handful of nuts every day. Eating some nuts properly is beneficial to your body's growth and development. Linoleic acid and linolenic acid in lipids are closely related to growth and development and must be supplied by food. Nuts such as walnuts, melon seeds, almonds, sesame seeds, etc. are rich in unsaturated fatty acids and phospholipids. Eating a small handful (about 20 grams) a day can greatly promote the growth and development of adolescents. In addition, when cooking for teenagers, it is best to use olive oil, camellia oil, soybean oil, peanut oil, etc., so that it can balance the saturated fat in the meat, eggs, milk and other foods they usually eat, but the amount of oil used should be controlled at about 25 grams per day.

2. Drink milk and yogurt together. Adequate calcium not only meets the needs of bone elongation, but also increases bone hardness and "saves" for future bone health. The reference intake of calcium for teenagers recommended by our country is 1000 mg/day. Milk is the best food for calcium supplement. It is not only rich in calcium, but also has a high absorption rate. One cup of 250 ml of milk contains about 350 mg of calcium. In addition, soy products, green leafy vegetables, small fish and shrimp that can be eaten with the skin, cartilage and other foods are also rich in calcium. It is recommended to drink a cup of milk every morning, a cup of yogurt at night, and eat some soy products and green leafy vegetables.

3. Eating pork liver 1 to 2 times a week will affect growth, intellectual development, immune function, etc. if the iron supply in the food is insufficient. Adolescent girls are more likely to suffer from anemia if they are iron deficient during their menstrual period. Therefore, foods with high iron content, such as animal blood, liver, red lean meat (pork, beef, lamb, etc.), egg yolks, fish and beans, are essential. In addition, zinc is related to the secretion of gonads and gonadotropin. Foods rich in zinc such as oysters and animal liver should be supplied regularly. Eating animal livers, such as pork liver and chicken liver, 1 to 2 times a week and some red lean meat every day can meet the needs of these trace elements.