Doctor Nguyen Anh Duy Tung from the Nutrihome Nutrition Center explains that a child's height depends on several factors: genetics, nutrition, exercise, sleep, and living environment. Nutrition plays a crucial role in developing bones, muscles, and producing growth hormone (GH). During puberty, children can grow an average of 8-12 cm per year. Summer is an ideal time to boost growth due to favorable conditions like regular sleep, more time for physical activity, and exposure to natural sunlight, a rich source of vitamin D. "With a proper diet, adequate exercise, and enough sleep, children can grow an additional 3-5 cm during the summer months," says Dr. Tung.

Doctor Dao Thi Yen Thuy, Head of the Diet and Nutrition Department at Tam Anh General Hospital in TP HCM, advises that a child's diet should include the 4 basic food groups: carbohydrates, protein, fats, vitamins, and minerals, ensuring they gain weight steadily and avoid malnutrition. Parents should supplement essential nutrients that directly impact height development.

Protein helps build and maintain strong muscles and bones. Children need enough protein from both animal sources (lean meat, salmon, tuna, eggs, milk) and plant sources (tofu, soy milk, beans, and nuts like walnuts, almonds, and sunflower seeds).

Calcium makes up 99% of the mineral content in bones and teeth. Calcium deficiency can lead to rickets, stunted growth, and short stature. Calcium-rich foods include cow's milk, cheese, yogurt, small fish eaten with bones, shrimp with shells, etc. Dark green vegetables (kale, spinach, broccoli), almonds, chia seeds, and beans also contain calcium, but it's less readily absorbed than from animal sources.

A doctor operates a UPLC (Ultra Performance Liquid Chromatography) machine to determine micronutrients in the body for developing a personalized nutrition plan for children. Photo: Nutrihome Nutrition Center

A doctor operates a UPLC (Ultra Performance Liquid Chromatography) machine to determine micronutrients in the body for developing a personalized nutrition plan for children. Photo: Nutrihome Nutrition Center

Cow's milk is the richest and most easily absorbed source of calcium. Children should drink at least 500 ml of cow's milk daily. Children over 6 who are gaining weight too quickly or are overweight or obese should consume low-fat, unsweetened milk. Incorrect milk dosage, type, or imbalance among food groups can lead to rapid weight gain without height increase, and even endocrine disorders or early puberty. Children should limit sugary foods, fried foods, and carbonated drinks as they can cause excess energy, hinder calcium absorption, and increase the risk of obesity.

Salmon, orange fruits, chia seeds, etc., can stimulate height growth in children. Photo: Phuong Thy

Salmon, orange fruits, chia seeds, etc., can stimulate height growth in children. Photo: Phuong Thy

Vitamin D enhances calcium absorption in the intestines and supports bone mineralization. Children should get 15-30 minutes of morning sunlight daily and eat vitamin D-rich foods like salmon, sardines, eggs, and fatty foods.

Zinc supports cell division, stimulates appetite, and aids nutrient absorption. Zinc deficiency often leads to poor appetite and slow growth. Include zinc-rich foods like oysters, shrimp, crab, red meat, whole grains, beans, and nuts.

Children also need other vitamins and minerals like iron for blood production, vitamin K2 (helps calcium absorption into bones), vitamin A, B vitamins, magnesium, and potassium. These are found in vegetables, fresh fruits, whole grains, meat, and eggs, supporting metabolism and overall development.

Dr. Yen Thuy emphasizes that to maximize growth opportunities during summer, parents should establish a healthy lifestyle, exercise, and rest routine for their children. Growth hormone is released most abundantly from 10 PM to 2 AM during deep sleep. Therefore, 8 hours of sleep per night and going to bed before 10 PM are crucial for physical development. Encourage children to participate in sports like swimming, basketball, jumping rope, badminton, and pull-ups for 30-60 minutes daily to stimulate bone and muscle growth.

For accurate and effective intervention, parents should take their children for regular nutritional check-ups. Through necessary tests, clinical examinations, and assessing dietary and sleep habits, doctors can identify potential issues and develop personalized nutrition plans suitable for each age, along with scientific exercise advice to optimize height and physical development.

Phuong Pham