Calcium is the most abundant element in human body, found mostly in bones and teeth and just more than 1% in blood and cells. This kind of mineral takes responsibility for maintaining the body functions. It is also the most important component of skeleton, making up 70% of bone structure. Therefore, in order to increase the length and width of bones, an adequate amount of Calcium must be provided to your body.
The content of Calcium needed for each age group is described as follows.
To provide enough Calcium for bones, we should eat foods rich in Calcium regularly such as shrimps, fish, crabs, spinach, cabbage, yogurt, cereals, etc.
Despite not constituting as a large proportion as Calcium, Zinc is also present in bone structure and helps bones stronger and healthier. Besides, this mineral increases protein synthesis, cell division and appetite, and therefore stimulates the natural growth of the body. Zinc deficiency is the leading reason hindering the cell division and causing bone growth disorder, thus leading to no or little height gain, delayed puberty and reduction of sexual functions.
The demand for Zinc for each age group is as follows.
Foods high in Zinc are chicken, pork, shrimps, crabs, beef, oysters, etc.
Magnesium also plays a vital part in human body. In a 70-kilogram person, it represents 25 – 30 mg, in which 70% found in bones, 29% in tissues and muscle and 1% in blood. It also constitutes the bone structure and regulates the excretion of calcitonin, a hormone considered as “the leader” of blood Calcium level, to enhance Calcium absorption in intestines, support bone transformation and boost immune system for the prevention of bones and joints illnesses. Therefore, if you want to have a healthy skeleton, don’t forget to supplement this kind of mineral every day.
The demand for Magnesium increases along with each age group:
+ 6 months old: 30 mg/day
+ 1 - 3 years old: 80 mg/day
+ 9 - 13 years old: 120 mg/day
We can supplement this mineral by eating foods like katuk, mustard greens, Malabar spinach, some types of herbs, meat, milk, millet, soybeans, peanuts, green peas, banana, avocado, dried apricot, etc.
In the skeleton, Phosphorus assures the firmness of bones and creates the strength of muscle. Together with Calcium, Phosphorus makes your bones stronger and healthier, creates the most favorable condition for bone growth, and then boosts your height growth maximally.
Each age group has its own demand for Phosphorus as follows:
Some foods rich in Phosphorus are meat, poultry, fish, dairy products, eggs, nuts and seeds, beans, etc.
The above-mentioned minerals are extremely essential to health and natural body growth. As such, to achieve an ideal height, you need to have a plan to supplement such vital nutrients daily.