Basic-Grow Taller Nutrition

7/30/2019 Basic-Grow Taller Nutrition

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DISCLAIMER


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Nutrition

Nutrients For

Eating right is important for your health and ovprovides the energy you need each day, keep

you resist

Start developing better nutritional habits todaythats

This chapter is for those of you who hproper amounts of vitamins and other nut

growth of

Though most of these requirements canhave listed for you in this chapter some imp

for the purpose o

First lets understand that there are 6 im

health and though all play a vital role in a we3 (marked with asterisk) for ou

1. V2. C3. F4. M5. P6. W


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Vitamin A

Vitamin A (retinol, carotene)What it does:

1. Promotes growth and strong bones.

2. Aids for healthy skin, hair, teeth and gums.

3. Helps build resistance to infections etc.

Best Sources: Carrots, liver, egg yolk, milk, greenand yellow vegetables, margarine, and yellow

fruits.Supplement: (10,000 to 25,000 IU)

Note: If your diet includes ample amounts of spin-ach, liver, sweet potatoes, or cantaloupe, it is not

likely youll need a supplement.

Vitamins

Vitamins are organic substances necessary for life and essential fvitamin intake, a well-balanced diet is recommended. However, sneeded but not as a substitute for food. Supplements should be

once after the largest meal for proper abs

2. Aids in

4. Helps h

Best Sourpea

SupplemeNote: Mor

Bone-Smart Foods - Apples are full of vitamin A, B6 and minerals. French researchers found thata avanoid called phloridzin that is found only in apples can protect post-menopausal women

from osteoporosis and may also increase bone density. Boron, another ingredient in apples, also

strengthens bones.


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Vitamin B2

Vitamin B2 (Ribofavin)

What it does:

1. Promotes growth and aids in reproduction.

2. Promotes healthy skin, hair, nails.

3. Helps maintain good eyesight etc.

Best Sources: Milk, liver, eggs, sh, kidney, yeast,leafy green vegetables.

Supplement: (100 to 300 mg per day is most com-mon).

Note: Most effective when used in B-complex for-mulas. Vitamin B2 is a common deciency in the

United States.

Vitamin B6

Vitamin B6 (Pyridadne, Pyridixinal)What it does:

1. Reduces night muscle spasms, leg cramps,hand numbness and certain forms of neuritis.

2. Properly assimilates protein and fat.

3. Works as a natural diuretic etc.

Best Sources: Liver, brewers yeast, cabbage,black strap molasses, canta loupe, beef and kid-

ney.

Supplements: For best results, take in equalamounts with vitamins B1 and B2.

Note: If taking a B-complex formula, be sure itcontains enough B6 to be effective.

Vitamin B12

Vitamin B12 (Cobalarnin)What it does:

1. Promotes growth

2. Increases energy

3. Forms and generates red blood cells

4. Helps balance and concentration.

Best Sources: Cheese, liver, kidney, porkbeef.

Supplement: Varies from 5 to 100 mcgdepending on deciency.

Note: Common deciencies are noted inetarians and high protein consumers. Vitamcomplex formula should include all the B-comvitamins so far discussed plus other importatamins vital to the growth process. Be sure tolabels and check with your pharmacist to sure your formula includes the proper amou

each vitamin best suited to your needs


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Vita

1. Supplie

3. He

Best Sou

Sup

Note: Duepercentag

Vitamin D

Vitamin D (Calciferal, Viosterol, Ergosterol)What it does:

1. Essential for strong bones and teeth.

2. Prevents rickets, which deteriorates bones andcould cause bowed legs, knock knees and poor

posture.

3. Aids treatment of conjunctivitis.

4. Aids vitamin A.

Best Sources: Milk products, sh liver oil, shmeats and sunlight.

Supplement: (400 to 1000 IU per day)

Bone-Smart Foods - Apples are a rich source of vitamin E and a mineral called boron, which helpspromote bone growth. An apple can provide your body an excellent source of energy. The healthbenets of apple are enormous making it one of the most valuable and savored fruits throughout

the world. An apple a day keeps the doctor away!


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Vitamin F

Vitamin F (Unsaturated Fatty Acids Linoleicand Arachidonic). What it does:

1. Aids in growth.

2. Helps prevent heart disease.

3. Helps prevent cholesterol deposits in arteries.

Best sources: Vegetable oils, walnuts, pecans,and almonds, soybeans, linseed and sunower

oils.

Supplement: (100 to 150 mg)

Note: For best absorption take with vitamin E.If you consume excessive amounts of carbohy-

drates, you will probably need more vitamin F.

Vitamin K

Vitamin K (Menadione) What it does:

1. Aids in proper blood clotting.

2. Helps prevent internal bleeding and hemor-rhaging.

Best sources: Egg yolk, yogurt, sh liver oils, soy-bean, green vegetables and kelp.

Supplement: (Approximately 300 mcg. is ade-quate)

Note: Due to an abundance of natural vitamin K,supplementation is not usually necessary. See a

doctor before taking a supplement.

Important: Proper amounts of vitamins will differdepending on individual characteristics and diet.Certain dosages may not be suitable for all indi-viduals and could be detrimental to your health.Please seek advice of a physician when supple-menting with vitamins. All vitamins in this chapterwill not be needed however, they are noted be-cause of their ability to work well in a totally bal-

anced diet.


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Minerals

MINERALSMinerals are an organic substance found na

rally in the earth.

They make up a large partof our bones and teeth and help regulating oth

body functions.

Here are some of the minerals towhich you should pay special attention.

Bone Development - Milk an excellent source of calcium -1 cup (250 ml) of 2%-fat milkcontains 285 mg of calcium, which represents 22% to 29% of the daily recommended intake (DRI)of calcium for an adult. Milk helps build bones up and then helps slow the loss of bone as we age.


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Fluoride

FLUORIDE - What it does:

1. Strengthens bones.

2. Reduces tooth decay.

Best sources: Fluoridated drinking water, seafoodand gelatin.

Supplement: Has yet to be determined, but mostpeople get sufcient

amounts from uoridated drinking water.

Note: Available by prescription in areas withoutuoridated drinking water. Additional

uoride should not be taken unless advised by aphysician.

Iodine

IODINE - What it does:

1. Promotes growth.

2. Provides energy.

3. Burns excess fat.

Best sources: Kelp, salt, all seafood, onions, andvegetables grown in

iodine-rich soil.

Supplement: (P.DS, is 80 to 150 mcg. per day foradults)

Note: Iodine aids in the proper functioning of thethyroid gland which fosters and regulates growth.Check your salt to see if it is iodized along withyour vitamins or multi-mineral preparations. Toomuch iodine can cause a harmful effect. For ad-ditional supplements of iodine not discussed, a

physicians advice is recommended.

Chlorine

CHLORINE - What it does:

1. Helps keep your body limber.

2. Aids digestion by cleansing system.

Best sources: Table salt, kelp, and olives.

Supplement: Has not been determined. However,an average daily salt

intake should be more than sufcient.

Bone-Smart Food - Fluoridated milk is to which a small amount of uo

Over 672,000 humans drin


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Best

Notetainscan this

muc

Magnesium

MAGNESIUM What it does:

1. Aids the cardiovascular system.

2. Aids nerve and muscle functions.

3. Needed for calcium and vitamin C metabolism.

Best sources: Figs, apples, grapefruits, lemons,seeds, nuts, yellow corn and dark green vegeta-

bles.

Supplement: (300 to 400 mg. daily)

Note: If you live in area with hard drinking water,or consume large amounts of nuts, seeds andgreen vegetables, youre probably getting suf-

cient amounts of magnesium.

Being Tall & Fit - An active lifestyle that includes physical activities and good diet willstrengthen muscles, improve bone growth, prevent excessive weight gain, and decrease bone loss.


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Phosphorus

PHOSPHORUS - What it does:

1. Aids growth.

2. Provides energy.

Best sources: Fish, poultry, eggs, meats, nuts,seeds and whole grains.

Supplement: (RDA is 800 to 1200 mg per day foradults)

Note: Most diets already include adequateamounts of phosphorus or phosphates in t them,

so check before taking a supplement.

Other Minerals

Other important minerals are:

POTASSIUM Sources include; citrus fruits, water-

cress, bananas, potatoes and green vegetables.

SODIUM Sources include; salt, shellsh, carrots,beets, bacon and kidney.

SULFUR Sources include; lean beef, sh eggs,cabbage and dried beans.

ZINC Sources include; steak, eggs, lamb chops,brewers yeast and pumpkin

seeds.


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Proteins And Water

Proteins - Everyones protein requirements are different, depending upon yoursize, age and physical condition.

A large, young person will require more protein than a small, older person. Proteinshave different functions, and work in different areas of the body.

There are basically two types of proteins, complete and incomplete protein.

1. Complete Protein provides the proper balance of eight necessary amino acidsthat build tissues, and are found in foods of animal organ such as meats, poultry,

seafood, eggs, milk and cheese.

2. Incomplete Protein lacks certain essential amino acids and is not used ef-ciently when eaten alone. However, when it is combined with small amounts ofanimal source proteins, it becomes complete. It is found in seeds, nuts, peas, grains

and beans.

Note: Mixing complete and incomplete proteins can give you better nutritional valuethan eitherone alone.

Water basic solvent for all the products of digestion. It is essential for removing waste fromour bodies and 6 to 8 glasses daily is considered healthy.

Proteins In Milk - Milk contains excelleate amino acid composition for growth

t(1 cup) Milk 2

Milk proteins also contain


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Chart 1 - Foods With HighNutrition

While most people have a basic idea of proper nutrition, wed like to provide youwith some key nutritions list that will help you understand exactly what you shouldeat, and foods that are good for you. With a better understanding of good nutritionessentials, youll be able to develop a healthy diet thats right for you, and that gives

you the power to take on each day with energy and enthusiasm.

Bone-Smart Foods - PepperVitamin C: which contributes to the heairon, which contributes to good healing

healthy vision and protects agains


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Bone-Smart Foods - Boost calcium absorption and bone growth with bananas!Bananas, especially the green ones, are excellent for your bones and health.

This amazing tropical fruit is extremely rich in a compound called fructooligosaccharides, whichnourishes the bacteria (some bacteria in your body is very benecial) in your colon, allowing for anincrease in the production of digestive enzymes and vitamins that help you absorb important bone-

strengthening nutrients, such as calcium and magnesium.

Chart 2 - Food

A Healthy LProper nutrition and eating prope

youre recovering from an illness oto make sure theyre as nutritious

a healthy lineup of foods that a


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Being physically ft gives you more energy, health and better

bone development!

Along with good nutrition, good exercise habits provide you with enormous positive healthbenets, by letting you fully enjoy every moment. From maintaining the strength neces-sary to keep bones in good working order, to building a strong heart, to warding off dis-ease, to providing a stress-reduction outlet, exercise is critical to your overall mental and

physical health

Eating Right Is Important For Your Height!

Growth-FlexV Pro System provides an excellent source of many key nutrients for thosewho are unable to consume appropriate nutrients from solid foods alone.


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How to help us!If youve found the Basic Height Nutrition Bookon this website informative, helpful and enjoyed,please share a copy of this valuable informationwith others so that they too can benet from the

information provided in this book.

We need your support!Our team of experts are dedicated to improving thequality of life for people with short stature. Werealways looking for people to participate! Contact us ifyou have any questions!

HAPPYGROWING

Happy Growing!

References


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References[1]# del Pino, Mariana; Bay, Luisa; Lejarraga, Horacio; Kovalskys, Irina; Berner, Enrique; Herscovici, Cecile Rausch (2005). Peso y estatura de una muestra nacional de 1.971 adolesce(in Spanish). Archivos argentinos de pediatra 103 (4): 32330. http://www.scielo.org.ar/scielo.php?pid=S0325-00752005000400007&script=sci_arttext.[2]# a b c ABS How Australians Measure Up 1995 data[3]# a b c d http://www.econ.upf.edu/docs/papers/downloads/1002.pdf The Evolution of Adult Height in Europe[4]# Azerbaijan State Statistics Committee, 2005[5]# ^ NATIONAL NUTRITION SURVEY[6]# IBGE(2005)[7]# Folha de SP[8]# Kamadjeu RM, Edwards R, Atanga JS, Kiawi EC, Unwin N, Mbanya JC (2006). Anthropometry measures and prevalence of obesity in the urban adult population of Cameroon: an uBMC Public Health 6: 228. doi:10.1186/1471-2458-6-228. PMID 16970806.[9]# a b Methodological Issues in Anthropometry: Self-reported versus Measured Height and Weight, by Margot Shields, Sarah Connor Gorber, Mark S. Tremblay[10]# Encuesta Nacional de Salud 2004[11]# a b Yang XG, Li YP, Ma GS, et al. (July 2005). [Study on weight and height of the Chinese people and the differences between 1992 and 2002] (in Chinese). Zhonghua Liu Xing B[12]# ^ A TROPICAL SUCCESS STORY: A CENTURY OF IMPROVEMENTS IN THE BIOLOGICAL STANDARD OF LIVING, COLOMBIA 19102002 *[13]# ^ a b c Productive Benets of Improving Health: Evidence from Low-Income Countries, T. Paul Schultz*

[14]# DST Statistical Yearbook 2007[15]# a b Pineau JC, Delamarche P, Bozinovic S (September 2005). Les Alpes Dinariques : un peuple de sujets de grande taille [Average height of adolescents in the Dinaric Alps] (in Fcrvi.2005.07.004. PMID 16168365.[16]# Lintsi M, Kaarma H (January 2006). Growth of Estonian seventeen-year-old boys during the last two centuries. Economics and Human Biology 4 (1): 89103. doi:10.1016/j.ehb.2[17]# National Public Health Institute (Finland)[18]# a b La taille des hommes : son incidence sur la vie en couple et la carrire professionnelle - INSEE[19]# Rebecca Sear[20]# a b Households, families and health - Results of the Microcensus 2005[21]# Papadimitriou A, Fytanidis G, Douros K, Papadimitriou DT, Nicolaidou P, Fretzayas A (August 2008). Greek young men grow taller. Acta Paediatrica 97 (8): 11057. doi:10.1111/j.[22]# Secular changes in height, weight and body mass index in Hong Kong Children[23]# Average height of men and women (National Geographic, Hungarian)[24]# Angus Deaton, 2008[25]# Times of India[26]# Venkaiah K, Damayanti K, Nayak MU, Vijayaraghavan K (November 2002). Diet and nutritional status of rural adolescents in India. European Journal of Clinical Nutrition 56 (11): [27]# Indonesia Family Life Survey,1997[28]# ^ Youth Prole in Some Suburban Areas In East Java (Preliminary Survey of The Indonesian Youth Stature at The Fiftieth Anniversary of I ndonesia)[19]# a b http://diglib.tums.ac.ir/pub/magmng/pdf/6079.pdf Secular Trend of Height Variations in Iranian Population Born between 1940 and 1984[30]# http://www.unu.edu/unupress/food/fnb23-4.pdf Relationship between waist circumference and blood pressure among the population in Baghdad,Iraq,Haifa Tawfeek[31]# Mandel D, Zimlichman E, Mimouni FB, Grotto I, Kreiss Y (February 2004). Height-related changes in body mass index: a reappraisal. Journal of the American College of Nutritionew=long&pmid=14963053.[32]# Altezza media per sesso e regione per le persone di 18-40 anni, anno 2006, Received from ISTAT 11 Feb. 2009[33]# a b Okosun IS, Cooper RS, Rotimi CN, Osotimehin B, Forrester T (November 1998). Association of waist circumference with risk of hypertension and type 2 diabetes in Nigerians,42. doi:10.2337/diacare.21.11.1836. PMID 9802730.[34]# ^ Ofcial Statistics by Ministry of Education, Culture, Sports, Science and Technology[35]# ^ VISUOMENS SVEIKATA Anthropometrical data and physical tness of Lithuanian soldiers[36]# Distribution of Body Weight, Height and Body Mass Index in a National Sample of Malaysian Adults[37]# a b 2003 study. A 2007 Eurostat study revealed the same results - the average Maltese person is 164.9cm (54.9) compared to the EU average of 169.6 cm (56.7).[38]# ^ Msamati BC, Igbigbi PS (July 2000). Anthropometric prole of urban adult black Malawians. East African Medical Journal 77 (7): 3648. PMID 12862154.[39]# Nutritional status of adults in rural Mali,Katherine A. Dettwyler[40]# Free Height Journal[41]# Indice de masa corporal y percepcin de la imagen corporal en una poblacin adulta mexicana: la precisin del autorreporte[42]# Estudio Nacional de Salud y Envejecimiento en Mxico (ENASEM)

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Basic-Grow Taller Nutrition