Does Zinc Help with Height Growth?

Providing adequate nutrition is crucial for rapid height growth. In addition to Calcium, Collagen type 2, Vitamin D, and Vitamin K, Zinc is also an essential mineral to focus on. Many parents may wonder how Zinc impacts height development and what are the safe and effective ways to supplement it. Let Doctortaller.net clarify further in this article.

What is Zinc?

Zinc is a trace mineral necessary for the normal functioning of various internal body processes, including the immune system, wound healing, thyroid function, and sensory organs such as taste and smell. Zinc also plays a vital role in the normal growth and development of fetuses, children, and adolescents.

  • Healthy immune system: The body requires Zinc to fight against infectious diseases. Insufficient Zinc levels can make children more susceptible to conditions such as pneumonia and bronchitis.
  • Accelerating wound healing: Zinc is present in most skincare products due to its ability to expedite the wound healing process.
  • Reducing cold-related symptoms: Zinc is commonly found in lozenges and syrups, helping to alleviate cold symptoms in children.

Providing sufficient Zinc for pregnant women during pregnancy and for young children and adolescents during their developmental stages ensures healthy growth and development.

The role of Zinc in height growth

Once absorbed into the body, Zinc is stored in muscle and bone tissues. This mineral is involved in bone regeneration, promoting longitudinal bone growth. Additionally, it influences the mineralization process of bones, enhancing the strength of the skeletal system. These are crucial conditions for increasing a child’s height.

During the bone remodeling process, Zinc is necessary for the production of collagen fibers, where the compounds responsible for bone formation, calcium, and phosphate, are deposited. It is also essential for the production of enzymes that degrade and regenerate worn-out bone proteins.

Research has shown that Zinc concentration in bone tissue increases when the mineralization process intensifies. This is a necessary condition not only for longitudinal bone growth but also for improved bone strength.

Effective Ways to Supplement Zinc for Height Growth

Zinc is a crucial nutrient for height development and bone strength. However, it doesn’t mean that parents can supplement zinc in any amount they want. Below are the recommended daily zinc intake for effective height growth:

  • 0-6 months old: 2mg
  • 7-12 months old: 3mg
  • 1-3 years old: 3mg
  • 4-8 years old: 5mg
  • 9-13 years old: 8mg
  • 14-18 years old: 11mg (males) and 9mg (females)
  • 19 years and above: 11mg (males) and 8mg (females)
Effective Ways to Supplement Zinc for Height Growth

Effective Ways to Supplement Zinc for Height Growth.

So how can parents supplement zinc for height growth? Here are some methods:

Natural food sources

The richest sources of zinc come from meat, fish, and seafood. Among them, oysters contain the highest amount of zinc per serving, followed by beef. Legumes and whole grains also contain zinc, but their bioavailability is lower compared to animal sources. The absorption of zinc from food ranges from 5% to over 50%, depending on the food source.

In the next part of the article, Doctortaller.net will provide a list of zinc-rich foods that parents should supplement for their children.

Using supplementation products

Using zinc supplementation products is another way to ensure adequate nutrient intake for children. Zinc in supplementation products can be formulated in various forms such as zinc sulfate, zinc acetate, and zinc gluconate.

Although zinc supplementation is beneficial for height growth, relying solely on individual products may not be optimal. Instead, parents should seek out products that combine zinc with other essential bone-building components. Zinc alone may not be sufficient to maximize their child’s bone development.

Consuming height-increasing milk with zinc

In addition to natural foods and supplementation products, parents can help their children supplement zinc for height growth by consuming height-increasing milk. Understanding the nutritional needs of children, many brands have introduced height-increasing milk with essential vitamins and minerals for this process.

Although milk is beneficial for height development, excessive consumption can have health implications for children. Therefore, parents should limit their child’s daily milk intake to approximately 3 glasses, with each glass being 250ml. Additionally, it’s important to combine it with a healthy diet to ensure the child receives the necessary nutrients.

Foods that Supplement Zinc for Height Growth

Foods that Supplement Zinc for Height Growth.

Read more: How Does Vitamin B2 Affect Height Growth?

Foods that Supplement Zinc for Height Growth

Natural foods are abundant sources of zinc supplementation. Here are 11 zinc-rich foods that parents can incorporate into their child’s daily meals:

Oysters

Among animal sources, oysters are the highest in zinc content. A 100g serving of oysters provides 39.3mg of zinc, meeting 357% of the recommended daily zinc intake. Additionally, oysters are also rich in calcium, with 59mg in the same serving.

Furthermore, oysters are an excellent source of vitamin B12, an important vitamin for nervous system development and optimal metabolic function in children. It’s important to note that oysters may contain harmful organisms, so thorough cooking and preparation are necessary before giving them to children.

Red meat

Beef and pork not only provide ample protein but are also rich in zinc. According to the USDA, for the most nutritious meat portions, parents should choose lean cuts such as 90% lean beef and pork tenderloin.

Nutrition statistics indicate that 100g of beef can provide 4.55mg of zinc, fulfilling 41% of the daily recommended zinc intake. In comparison, the same serving of pork provides 1.02mg of zinc, meeting 9% of the recommended intake.

Soybeans

Soybeans are another source of zinc that parents can supplement for their children. According to nutrition statistics, half a cup of cooked soybeans contains 1mg of zinc. However, the body’s zinc absorption from soybeans is relatively low.

Additionally, soybeans are rich in calcium, copper, magnesium, and essential proteins for the body and bone health. Soy-based milk is an ideal calcium supplement for children and adolescents who cannot consume cow’s milk.

Oats

Oats provide a range of health benefits. They are rich in fiber, vitamins, minerals, and notably, zinc. A cup of raw oats is an excellent source of zinc, providing 2.95mg.

Spinach

Green leafy vegetables are known for their calcium content. Among them, spinach, or water spinach, also contributes to zinc intake. Half a cup of cooked spinach provides 0.7mg of zinc.

Water spinach is affordable and highly nutritious. Parents can consider incorporating it into their child’s daily diet to supplement both zinc and calcium while providing essential dietary fiber for improved digestion.

Dark chocolate

Dark chocolate is a sweet source of zinc supplementation that you shouldn’t overlook. The key is to choose varieties with a high proportion of cocoa content. Estimates indicate that dark chocolate with 60-69% cocoa provides around 0.75mg of zinc per 28g serving, while 70-85% cocoa content offers slightly more, around 0.9mg of zinc.

Although dark chocolate offers beneficial nutrients, consuming excessive amounts can have health repercussions and potentially impact a child’s height development.

Pumpkin Seeds

If parents are looking for a source of zinc-rich food for their children, pumpkin seeds cannot be overlooked. According to nutritional statistics, 100g of pumpkin seeds provides the body with 7.64mg of zinc, meeting approximately 69% of the recommended daily mineral intake.

Not only that, pumpkin seeds also contain a significant amount of plant-based protein. Additionally, they contain calcium (52mg – 4% DV), magnesium (550mg – 131% DV), and phosphorus (1174mg – 94% DV). Some information also suggests that a diet rich in pumpkin seeds provides antioxidants, which help prevent cancer.

Sesame Seeds

Sesame seeds are also one of the zinc-rich foods that you can add to some dishes for your child. With a serving size of 1 tablespoon, sesame seeds provide about 0.7mg of zinc, equivalent to 8% of the daily value for women and 6% for men.

Flaxseeds

In a serving of 37g of flaxseeds, there is approximately 1.6mg of zinc, meeting 20% of the recommended intake for women and 15% for men. With flaxseeds, parents can add them to daily light meals, such as sprinkling them on salads or adding them on top of a bowl of yogurt.

Cashews

According to the U.S. Department of Agriculture (USDA), a 28g serving of roasted cashews provides 156 calories, 12g of monounsaturated fat, 9g of carbohydrates, 5g of protein, 2.1g of sugar, and 1g of dietary fiber. Importantly, cashews also contain a range of beneficial minerals for bones such as zinc (7mg), calcium (28mg), sodium (12mg), potassium (660mg), magnesium (292mg), and folate (25mcg).

Almonds

Almonds are a rich source of zinc. With a serving size of 100g, the body receives 3.12mg of zinc, equivalent to 34% of the daily value. Parents can also let children enjoy roasted almonds, which provide 3.07mg of zinc per 100g serving.

In addition to zinc, almonds are also rich in fiber, protein, and various other minerals (such as calcium). They are truly a nutritious food for children and adolescents during their developmental years.

It can be seen that zinc is essential for building strong bones and providing favorable conditions for maximum height growth. Furthermore, this mineral also contributes to maintaining better overall health for children. Food from meals and supplementary products are optimal sources of zinc that parents can refer to.

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