There are three critical stages in a person’s life that determine height growth. The first stage is the prenatal period; if the child suffers from fetal malnutrition, resulting in a low birth weight, they lose a significant opportunity for growth. The second stage occurs in the first three years of life; prolonged malnutrition during this time further diminishes growth potential. The third stage is during puberty; if nutrition is inadequate, the individual may remain short permanently!
During a discussion with students and parents at Lam Son Secondary School (Binh Thanh District, Ho Chi Minh City) on the topic of nutrition during puberty, Dr. Tran Thi Hong Hanh, Deputy Head of the Community Nutrition Department at Ho Chi Minh City Nutrition Center, provided detailed information on this issue.
What Should Teens Eat to Avoid Malnutrition?
Dr. Hong Hanh asked, “Do you eat breakfast?“. Over 50% of the students raised their hands in response: “We forgot to eat.” Many students wake up late, miss breakfast at home, and even when parents give them money for breakfast, they forget to eat once they arrive at school. By the time they return home for lunch, they are too tired to enjoy their meal.
Some parents pay close attention to their children’s meals during preschool and elementary school, but once their kids reach secondary school, they assume they are grown up and become less concerned about their diet. Additionally, many parents work during lunch hours and do not return home, leading to children eating poorly and carelessly. Irregular meals and insufficient nutrients over time result in thinness and malnutrition.
Teenagers suffering from malnutrition need to consume not only three main meals but also energy-rich snacks. They can drink milk, eat meat-filled pastries, bread (with jam, butter, or cheese), or desserts…
For those who are overweight, “skipping meals” is not the solution as many believe. The advice from the doctor is to limit high-fat and high-sugar foods and to skip snacks. If too hungry, they can opt for low-sugar fruits like dragon fruit, grapefruit, or oranges… Notably, guava can help them feel full quickly without being high in calories.
“Eat Brain Food for Brain Power”?
No single food, no matter how nutritious, can provide all the essential nutrients our bodies need. Therefore, children should eat a variety of foods to ensure adequate nutrition.
Nutrition for brain health requires at least five key nutrients. Glucose is considered “fuel for brain activity“. Whole grains, beans, potatoes, and vegetables are superior to refined sugar because they are absorbed slowly into the bloodstream, helping maintain stable blood sugar levels. Essential fatty acids (Omega 3 and 6) are regarded as “the architects of intelligence“. These essential fats are found in fish like catfish, mackerel, tuna, salmon, herring, and in oil-rich seeds like pumpkin, sunflower, and sesame…
Phospholipids – “the best friend of memory” are the “smart fats” in the brain, helping to form myelin that wraps around nerves and promotes smooth signal transmission in the brain. This substance is abundant in egg yolks and organ meats.
Amino acids – “the voices” of the brain and emotions. These are components that create neurotransmitters, transmitting signals from one nerve cell to another; they are plentiful in protein-rich foods such as meat, fish, eggs, milk, and legumes.
Vitamins and minerals – “the supporting actors” that help the “main actors” mentioned above function effectively. Particularly, B vitamins such as B1, B3, B5, B6, B12 (found in whole grains and various vegetables), vitamin C (in fruits and vegetables), folic acid (found in dark leafy greens), magnesium (abundant in green vegetables and seeds), manganese (in fruits and tea), and zinc (found in oysters, fish, and nuts).
Why is “iodine deficiency” linked to… low intelligence?
In addition to the above nutrients, the body requires some trace elements for brain health, such as iodine and iron. Iodine deficiency can lead to goiter, impaired cognitive development, stunted growth, brain damage, and passive learning behaviors, resulting in sluggishness and decreased comprehension.
Iron is essential for blood production. Female students are particularly prone to anemia due to physiological blood loss (menstruation). Symptoms of anemia include fatigue, lack of concentration, and dozing off in class. Drowsiness is caused by insufficient blood carrying oxygen to the brain. During sports activities, some students may appear pale and faint after just a few laps due to anemia. Iron is abundant in blood, liver, meat, fish, or green vegetables like amaranth, water spinach, and various legumes. Students should also consume fresh fruits rich in vitamin C after main meals, such as oranges, grapefruits, apples, and papayas, to enhance iron absorption.
What Sports Should You Play to Increase Height?
It is recommended to engage in sports such as swimming, high jumping, long jumping, volleyball, basketball, or badminton. If there is no time to play outside, hanging a ball from the ceiling at home can be a good alternative; when feeling tired from studying, just jumping and hitting the ball a few times can help promote height growth, improve health, and reduce stress from academic pressures! During physical activities, the bones are stimulated to grow longer.
