Day 30

7 Essential Vitamins

If you eat a lot of unhealthy foods and want to grow taller, try replacing them with more healthy options. You can do this gradually so that it isn’t a shock to your system. It will also help you figure out what you like and don’t like.

Get most of your vitamins and minerals from food and drinks. This is easy if you eat a variety of healthy foods every day and get enough to drink.

Do lots of activities. Just like nutrition, exercise or even just moving are important to growing taller. Playing sports or even going for a walk help build your bones and muscles, which also help you grow taller. Try and to do some type of activity every day.

Eat plenty of lean protein. Lean protein, such as white poultry meat, fish, soy, and dairy, helps promote muscle growth and healthy bones. Simple carbohydrates such as pizza, cakes, sweets, and soda, are the stuff to stay away from.

Get enough zinc. Studies, although they have been inconclusive so far, point to a possible link between zinc deficiencies and stunted growth in boys. Good sources of zinc include oysters, wheat germ, pumpkin and squash seeds, lamb, peanuts, and crab.

Get enough vitamin D. Vitamin D promotes bone and muscle growth in children and a deficiency has been shown to stunt growth and cause weight gain in teenage girls.

Modest amounts of Vitamin D can be found in fish, alfalfa, and mushrooms, as well as Vitamin D-fortified foods such as some milks and cereals. However, the vast majority of your Vitamin D comes from sunlight exposure. Just 15 minutes a day out in the sun (on average) can ensure you get enough Vitamin D.