7 foods that help children grow taller and stronger.
Oranges, salmon bones, spinach… are foods that mothers should focus on giving their children to help them grow taller than their peers.
Children don't grow taller forever; there are only certain periods of growth. The 0-5 age range and the later puberty stage are the two most crucial periods for children to achieve exceptional height. To help your child grow taller, mothers should take advantage of this growth spurt by prioritizing the following foods.
Milk
Milk is rich in calcium, a nutrient that helps produce bones. Furthermore, the calcium in milk is easily absorbed. Giving your child milk regularly not only ensures they grow taller but also guarantees they will never suffer from calcium deficiency.
Drinking three glasses of milk a day can meet a child's calcium needs during their growth phase. If your child doesn't like milk, you can substitute it with other dairy products like yogurt or cheese. One glass of cow's milk contains about 300mg of calcium, equivalent to one cup of yogurt, 1/9 cup of plain cheese, and 1/4 cup of processed cheese.
Orange juice
Orange juice is quite rich in calcium, but the amount varies between bottled products, so it's important to carefully read the nutritional information on the packaging. Fresh oranges contain approximately 50 mg of calcium per fruit.
Tofu
To get the most calcium from tofu, mothers need to know how to read product labels. The reason is that the amount of calcium in tofu depends on how it's processed. Tofu made with calcium sulfate contains more calcium than tofu made with magnesium chloride or nigari salt. Tofu is very good for children; to make them enjoy eating it, you can let them dip it in sauce, fry it, or let them eat boiled tofu with their hands.
Sardines
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Sardines are rich in protein and calcium. In particular, the calcium in sardines is easily digested and absorbed, which is beneficial for children's development.
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Milk and dairy products are calcium-rich foods that mothers shouldn't overlook (illustrative image).
Spinach
Spinach is rich in iron and calcium. Many children don't like eating spinach, so mothers can chop it up and add it to fried rice or wrap it inside kimbap for their children.
Carrot
Carrots are rich in vitamins and help the body synthesize protein. Children often don't like eating whole carrots, so mothers can prepare carrots in various ways. For example, carrot juice or shredded carrots stir-fried with chicken, pork, or beef... not only enhances the flavor but also provides a richer nutritional content.
Salmon bones
Canned salmon has its bones softened, making it easier to digest and providing calcium to the body. A serving (about 85g) of pink salmon with bones provides about 180mg of calcium, which is about two-thirds the amount of calcium in a glass of milk.
The challenge is getting children to eat the salmon bones. Try this method: First, mash the salmon, including the bones. Then, use the mashed salmon to make fish cakes or add it to stews, as a substitute for tuna. This dish is only suitable for older children.
Sweet potato
A sweet potato provides about 55 mg of calcium, and a bowl of cooked sweet potatoes contains about 76 mg of this nutrient. Sweet potatoes also contain many other good nutrients. Mothers can help their children enjoy sweet potatoes by serving them with cheese or yogurt. Baked sweet potatoes with low-fat yogurt or grated cheese, or sweet potatoes cut into sticks and fried in olive oil, baked in the microwave and topped with grated cheese, or boiled and mashed sweet potatoes mixed with butter and cheese… are all easy to eat.
According to AloBacsi.vn