Beans such as soybeans, black beans, lentils, and green beans are included in the list of recommended foods for children and adolescents who want to increase their height and improve their overall health. These nutritious plant-based sources from beans provide essential nutrients for children. So, how should beans be consumed to support children’s height growth and physical development to their fullest potential?
The nutritional value of different types of beans
The nutritional value of different types of beans can vary slightly, but in general, beans are highly nutritious and offer numerous health benefits. Here are some key nutritional components found in various types of beans:
- Protein: Beans are an excellent plant-based source of protein, which is essential for growth, repair, and maintenance of tissues in the body.
- Fiber: Beans are rich in dietary fiber, both soluble and insoluble. Fiber helps promote healthy digestion, regulate blood sugar levels, and support heart health.
- Complex Carbohydrates: Beans provide complex carbohydrates, which are a good source of sustained energy and can help maintain stable blood sugar levels.
- Vitamins and Minerals: Different types of beans contain various vitamins and minerals, including folate, iron, magnesium, potassium, and zinc. These nutrients play vital roles in supporting overall health and bodily functions.
- Antioxidants: Beans are packed with antioxidants, such as flavonoids and phytochemicals, which help protect against cellular damage caused by free radicals and reduce the risk of chronic diseases.
- Low in Fat: Beans are generally low in fat and contain no cholesterol. They are a healthy alternative to animal-based protein sources.
It’s important to note that the exact nutritional profile may vary among different types of beans. Incorporating a variety of beans into your diet can provide a wide range of nutrients and contribute to a balanced and healthy diet.
How does eating beans affect height?
Beans are a rich source of protein, calcium, and other nutrients. Protein is an important component for building and maintaining muscles, bone structure, and cellular tissue in the body. Calcium is also a key component of bones and contributes to their development and protection. Therefore, beans such as kidney beans, soybeans, black beans, green beans, and lentils are recommended as a nutritious food to support the height growth process.
However, a child’s height is influenced by other factors such as a small genetic contribution from the family, the living environment, and mostly their diet and lifestyle habits. Maintaining a diet that provides adequate nutrients during childhood can ensure comprehensive height development. Equally important is maintaining a healthy lifestyle and a varied diet that includes beans and other food sources, moderate exercise, and ensuring sufficient sleep.
Tips for effectively consuming beans to increase height:
Although beans are an excellent natural source of nutrition for optimal growth and development in children, parents should not let their children consume excessive amounts of beans. Some beans contain purine, and consuming them in excess can increase uric acid levels and the risk of developing gout, which can hinder physical activity.
Overconsumption of soybeans can also lead to reduced absorption of vitamin D, vitamin B12, and beta-carotene, which are essential for height growth. Moreover, consuming excessive amounts of soybeans can disrupt hormone balance, especially in boys. Some individuals may have allergies to certain beans, such as peanuts, which can cause discomfort, headaches, rashes, and other symptoms. Consuming an excessive amount of carbohydrates from beans can also result in digestive issues such as bloating, constipation, and irritable bowel syndrome. It is important for children to exercise regularly and stay hydrated to eliminate toxins and promote proper carbohydrate digestion.
Children undergoing medical treatment should consult with a doctor or nutrition expert to ensure that the type of beans they consume is safe for their bodies. Parents should also pay attention to the proper storage of beans, ensuring that they are not moldy or sprouting, in order to preserve their nutritional value. Cooking beans properly and serving them in appropriate portions can help children enhance nutrient intake and promote favorable physical development.
To ensure the supportive benefits of bone growth and height increase when feeding children beans, parents should also consider the following:
Ensure a balanced diet: Beans are just one of the foods recommended for height growth. In addition to beans, children need to supplement their diet with meat, fish, eggs, fruits, vegetables, grains, dairy products, and other milk-based products to promote balanced and comprehensive development.
Limit hindering factors: Fast food, sugary beverages, tobacco smoke, processed foods, and dishes high in salt/sugar/fat can hinder nutrient absorption. Regular consumption of these products can even lead to metabolic changes and slow down height growth.
Engage in regular exercise: Combining a scientifically balanced diet with physical activities such as jogging, yoga, jumping rope, swimming, basketball, volleyball, and badminton can stimulate bone elongation and strengthen bones.
Maintain proper sleep schedules: Going to bed before 10 PM and getting enough sleep each day is essential for a healthy metabolic process, detoxification, and efficient nutrient metabolism from beans and other foods. Quality sleep allows the bones to relax and grow stronger.
Other Benefits of Beans for Health
Beans are a high-quality source of protein and naturally derived from plants. Especially when combined with nuts, milk, grains, etc., they provide complete protein for the body. Consuming beans helps supplement the necessary amount of protein, which translates to a significant increase in energy levels. Having sufficient energy allows children to concentrate better in their studies and achieve higher performance in physical exercise and sports. This is an important benefit for overall physical and cognitive development.
Improving Cardiovascular Health
Soluble fiber is associated with cholesterol levels in the digestive tract. It helps excrete cholesterol instead of being absorbed, leading to a reduction in LDL cholesterol levels in the blood—one of the factors contributing to heart disease. Bean-based dishes also contribute to increasing beneficial cholesterol, reducing blood pressure, and alleviating inflammation, thereby preventing the risk of cardiovascular diseases.
Reducing Diabetes Symptoms
Certain types of beans have a stabilizing effect on blood sugar levels, largely due to their high fiber content. Low glycemic index foods like beans play a significant role in controlling diabetes. According to some studies, insulin levels, neutral fats, and insulin resistance in individuals with diabetes decrease significantly when beans are consumed regularly and appropriately.
The antioxidants and anti-inflammatory compounds in beans prevent the harmful activities of free radicals and hinder the invasion of disease-causing agents. These effects have the potential to reduce the risk of developing cancer and slow down the progression of cancer, such as colorectal and bowel cancer.
Improving Digestive Health
Beans are rich in healthy proteins and excellent sources of fiber for digestive health. Black beans, in particular, have the ability to increase beneficial gut bacteria, improve gut barrier function, and prevent harmful agents. A healthy digestive system helps children absorb nutrients better, maintain a healthy metabolism, and easily eliminate toxins, facilitating favorable physical development.
Preventing Fatty Liver Disease
Accumulation of fat in the liver can lead to metabolic disorders and fatty liver disease, which can have repercussions on cardiovascular health, diabetes, and the nervous system. According to scientific studies, red beans have the ability to improve the process of fat accumulation in the body, especially in the liver. Consuming red beans properly protects the liver and minimizes the risk of fatty liver disease in both children and adults.
Beans are high in protein and fiber but low in calories. Therefore, eating beans helps increase satiety, providing sufficient energy intake even with a moderate portion. Supplementing fiber with beans helps control cravings, improve nutrition, reduce body weight, and decrease abdominal fat. Maintaining a stable weight is important for achieving a balanced physique and optimizing physical development.