Children need nutrient dense foods which provide them with a good amount of protein, vitamins and minerals to support healthy growth and development. "Milk and yogurt also provide a bigger punch with both protein and carbohydrates – the preferred source of energy for the brain," Thayer says. Plus, beans come loaded with fibre. The brain needs a constant supply of glucose -- and whole grains provide that in spades. We have seen how superfoods and brain foods play an active role in your child’s brain growth. In fact, recent research has also shown that people who get more of these fatty acids in their diet have sharper minds and do better at mental skills tests. These foods also contain other useful vitamins and minerals like iron , zinc , vitamin B12 and omega-3 fatty acids . Dairy foods such as cheese, paneer, yoghurt, whipping cream and ice cream are rich in vitamins A, B, D and E. They also contain protein and calcium. Infants love mashed beans with applesauce! When it comes to bone health and height, Vitamin D plays a crucial role. All rights reserved. Throw a handful of dry oats into a smoothie to make it thick -- or into pancake, muffin, waffle or a granola bar recipe. Read on for a list of foods that can help your child grow tall. Your kid might make a face when he sees green veggies, but you know how good they are for him! These foods mostly have no nutritional value and contain preservatives and chemicals that can hamper your height growth in a much worse manner. Nuts and seeds are also great foods to give your kid when he is growing. You cannot change the genetic makeup you have passed on to your kids, but you can do your bit to ensure that the other two factors are taken care of – that your child has a healthy diet and lifestyle to support his growth. Another non-vegetarian option, fish is rich in proteins and Vitamin D, which are necessary for bone and muscle development. Here are 11 foods … Both vegetables and fruit contain essential nutrients that are important for their health, growth and development. Certain minerals in food are essential for supporting the growth of the child in terms of height. Foods that Help You Grow Kids love spinach salads with lots of stuff in them -- like strawberries, mandarin oranges, sliced almonds. Eggs Eggs contain amino acids, protein, vitamins A, D, E, calcium and choline which is needed by the healthy brain. Oatmeal Oatmeal is a healthy food that You can give to the children at breakfast. Fruit and vegetables: are you getting your 5 A Day? Tofu made from soybeans is beneficial for health too! Whether they’re boiled, baked or cooked, they are great for your child! From two years, you can make the switch from whole to semi-skimmed milk, provided your child is eating a wide variety of foods and is gaining weight normally. Healthy kidneys balance the salts and minerals—such as calcium, phosphorus, sodium, and potassium—in blood. Vitamin and mineral supplements can help your child get a good balance of nutrients in the body. Cooking? Remember, during the growth spurt of puberty, calorie and nutrient requirements are at one of their highest points during the entire life span. Oats also are good sources of vitamin E, B-vitamins, potassium and zinc -- which make our bodies and brains function at full capacity. Here are five foods that are good for the growth of the child: 1. The intake of excessive sugar, salts, coffee, fat and aerated drinks should be curbed. These foods are important for your child’s growth and muscle development, especially during puberty. Some activity or sports outdoors every day is bound to do him good, not only in terms of helping him get essential Vitamin D from the sun but also by exercising his muscles in the process. Children learn by example Most babies eat fruit and vegetables as one of their first solid foods. Food for growth. It is also rich in phosphorus, an essential mineral that supports your teeth and bones, benefits the kidney, liver, and the functioning of the entire central nervous system. Best Foods To Increase A Child’s Height A balanced diet with enhanced intake of certain nutrients is important to promote growth in children. Breastfeeding can also make a big difference, not just because breast milk is the perfect first food but also . Recent research suggests that children and teens need 10 times more the recommended dose of vitamin D -- a vitamin that benefits the neuromuscular system and the overall life cycle of human cells. Meat, Fish and alternatives It is an essential part of your child’s diet. Children should have a wide variety of foods from this food group and they should be offered at each meal time. Try breakfast for dinner one night a week -- scrambled eggs and toast. Every child must be given a balanced diet for him to grow healthy and strong. Or, chow down on a spinach salad (with mandarin oranges and strawberries for vitamin C). Eggs, oatmeal, apples, and fish are some of the foods that have nutrients that are good for children's brains. Add chopped berries to a jar of salsa for an excellent flavor surprise. Whole grain bread and pasta are great options to include in your child’s diet to boost his height! Beans are an important source of nonheme iron -- a type of iron that needs vitamin C to be absorbed. 4. Or, top off your favorite salad with a handful of peanuts. For children aged one to two years, choose whole milk, as it is important for growth and the absorption of essential vitamins. Cook over medium heat. Dairy is also an excellent source of vitamin D, which children and teens need in greater amounts than adults. It contains key nutrients that are needed for your child’s health. 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