Calcium is the most abundant element in the human body, found mostly in bones and teeth and just more than 1% in blood and cells. This mineral takes responsibility for maintaining the body's functions. It is also the most important component of the skeleton, making up 70% of bone structure. To increase the length and width of bones, an adequate amount of Calcium must be provided to your body.
The allocation of Calcium for each age group is described as follows.
- 0 - 6 months old: 200 mg/day
- 7 - 12 months old: 260 mg/day
- 1 - 3 years old: 700 mg/day
- 4 - 8 years old: 1,000 mg/day
- 9 - 13 years old: 1,300 mg/day
- 14 - 18 years old: 1,300 mg/day
- 19 - 50 years old: 1,000 mg/day
- 51 - 70 years old: 1,000 mg/day
- Over 70 years old: 1,200 mg/day
To provide enough Calcium for bones, we should eat foods rich in Calcium regularly such as shrimp, fish, crabs, spinach, cabbage, yogurt, and cereals.
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 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.
- Newborns 0 - 6 months old: 2 mg/day
- Newborns 7 - 11 months old: 3 mg/day
- Children 1 - 3 years old: 3 mg/day
- Children 4 - 8 years old: 5 mg/day
- Children 9 - 13 years old: 8 mg/day
- Males aged 14 and above 11 mg/day
- Females 14 - 18 years old: 9 mg/day
- Females aged 19 and above: 8 mg/day
- Pregnant women aged 18 and above: 11 - 12 mg/day
- Breastfeeding women aged 18 and above: 12 - 13 mg/day
Foods high in Zinc are chicken, pork, shrimp, crabs, beef, and oysters.
Magnesium plays a vital part in the human body. In a 70-kilogram person, it represents 25 – 30 mg, of which 70% is 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 “the leader” of blood Calcium level, to enhance Calcium absorption in intestines, support bone transformation, and boost the immune system for the prevention of bone and joint 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:
- For children, the amount of Magnesium increases depending on their age:
- 6 months old: 30 mg/day
- 1 - 3 years old: 80 mg/day
- 9 - 13 years old: 120 mg/day
- Adults need about 350 – 400 mg/day. For people doing heavy physical activities and athletes, this amount is 1.5 - 2 times as much as that quantity.
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, bananas, avocados, and dried apricots.
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 demand for Phosphorus as follows:
- Children 0 - 6 months old: 100 mg/day
- Children 7 - 12 months old: 275 mg/day
- Children 1 - 3 years old: 460 mg/day
- Children 4 - 8 years old 500 mg/day
- Children 9 - 18 years old: 1,250 mg/day
- Adults above 19 years old: 700 mg/day
Some foods rich in Phosphorus are meat, poultry, fish, dairy products, eggs, nuts and seeds, and beans.
Copper plays a pivotal role in collagen formation, a process that's integral to your bone health and overall growth. Collagen is the primary protein in our connective tissues, including bones, cartilage, and tendons.
Copper also plays a pivotal role in collagen formation, a process that is integral to your bone health and overall growth. Collagen is the primary protein in our connective tissues, including bones, cartilage, and tendons.
Each age group has its demand for Copper as follows:
- Children 0 - 6 months old: 200 - 220 mg/day
- Children 7 - 12 months old: 220 - 340 mg/day
- Children 1 - 3 years old: 340 mg/day
- Children 4 - 8 years old 440 - 700 mg/day
- Children 9 - 18 years old: 700 - 890 mg/day
- Adults above 19 years old: 900 mg/day
To add Copper to your daily diet, try to consume some foods, like seafood, nuts and seeds, organ meats, dark leaf greens, whole grains, and chocolate.
Iron is essential for height development because it facilitates the delivery of oxygen to your bones, muscles, and organs. Oxygen is a vital component in the cellular processes that drive growth and development.
Each age group has its demand for Iron as follows:
- Children 0 - 6 months old: 0.27 mg/day
- Children 7 - 12 months old: 11 mg/day
- Children 1 - 3 years old: 7 mg/day
- Children 4 - 8 years old 10 mg/day
- Children 9 - 13 years old: 8 mg/day
- Adolescent boys 14 - 18 years old: 11 mg/day
- Adolescent girls 14 - 18 years old: 15 mg/day
- Adult men 19 years old and above: 8 mg/day
- Adult women 19 - 50 years old: 18 mg/day
- Adult women 51 years old and above: 8 mg/day
Some foods rich in Iron are lean meats, beans and lentils, dark leafy greens, fortified cereals, dried fruits, nuts, and seeds.
The journey to reaching your optimal height is a complex and fascinating one, guided by the subtle influence of essential minerals. While calcium often takes center stage, other minerals, like zinc, copper, magnesium, etc. work tirelessly behind the scenes, ensuring your growth potential is met.
Remember, the path to reaching your full height potential is not just about these minerals alone. It is a holistic journey that involves a balanced diet, adequate hydration, physical activity, and proper sleep. So, embrace the knowledge that nutrition and lifestyle play crucial roles in nurturing your stature.
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