1. Beans
Not only is iron required for tissue growth, but iron deficiency anemia may also contribute to delayed growth in children Furthermore, beans are rich in several other nutrients, such as fiber, copper, magnesium, manganese, and zinc
Check Out Vitamins That Can Help You Grow Taller!
You can Vitamin D from sunlight.
Milk, tomatoes, citrus fruits, potatoes and cauliflower are rich source of Vitamin.
1. Vitamin D
If you don’t get enough vitamin D, your bones and teeth start to become weak. Sunlight is the major source of vitamin D, but you can increase the amount by eating tomatoes, milk, citrus fruits, potatoes, and cauliflower.
2. Vitamin B1
This vitamin helps to promote growth in the body, and it also helps regulate the digestive process. Vitamin B1 also helps maintain a healthy heart and nervous system, which are necessary to provide your organs with a regular blood supply in order to help the body to grow. Vitamin B2 (Riboflavin)
This vitamin promotes the growth of bones, as well as skin, hair, and nails.
This vitamin is a powerful antioxidant that boosts the immune system, which helps the body to grow during childhood and adolescence. Milk and other dairy products are major sources of calcium, but it can be found in spinach, collards, turnip greens and soy products if you can’t eat dairy. The age guidelines for calcium intake are as follows:
1-3 years: 500mg calcium
4-8 years: 800mg calcium
9-18 years: 1300mg calcium
19-50: 100 to 1200mg calcium
You should couple a balanced diet with an exercise routine that includes swimming, aerobics or cycling.