In modern life, choosing plant-based milk such as soy milk is becoming a popular nutritional trend. Along with the health benefits, there is a lot of information suggesting that soy milk can support height growth. Is this a safe and effective solution for improving body height?
Nutritional of soy milk
There are many soy milk products on the market, each with different levels and components. In general, a glass of pure soy milk may contain the following:
- 100 kcal
- 4.9 g fat
- 7 g carbohydrates
- 2 g fiber
- 7 g protein
- 380 mg calcium
- <1 mg iron
- 289 mg potassium
- 96 mg sodium
- 453 IU vitamin D
Soy milk is an ideal choice for those who are allergic to cow’s milk. It is currently the most popular plant-based milk with excellent nutritional value. You can choose a reputable soy milk brand or make it at home yourself.
Does soy milk help improve height?
Soy milk provides a healthy dose of nutrients from soybeans. Some of the nutrients involved in the height growth process from soy milk include:
- Calcium: Calcium is the main component of bones, and over 99% of the body’s calcium is found in bones and teeth. Supplementing with calcium is necessary for nurturing bones and increasing bone length growth. Soy milk contains a significant amount of calcium to meet daily calcium requirements.
- Protein: A glass of soy milk provides up to 7g of protein, which helps you supplement energy. Protein participates in the process of building and strengthening muscles, promoting regeneration, and lengthening bones. Supplementing protein with soy milk provides you with energy for exercising and playing sports with high performance. Productive exercise helps ensure 20% of natural height growth ability.
- Vitamin D: After supplementing calcium, vitamin D is needed to fully absorb it into the body. The optimal amount of vitamin D in soy milk is better than processed cow’s milk, helping you have sufficient conditions to support the bone-nourishing role of calcium.
- Iron: Although only in small amounts, soy milk helps supplement some of the daily iron requirements. Iron plays a supportive role in preventing slow growth in children and adolescents.
- Potassium: Potassium in soy milk can neutralize acid levels and reduce calcium loss from bones, benefiting bone mineral density. The daily potassium requirement for men is higher than for women, and the potassium content in a glass of soy milk can meet 1/8 – 1/10 of the daily value.
How much soy milk should you drink per day?
Soy milk provides healthy nutrients from plants, but you should only supplement a reasonable amount each day. According to nutrition experts, adults should only drink 300-500ml of soy milk per day. For children and adolescents in physical development, the amount of soy milk consumed per day should not exceed 300ml to ensure balanced growth.
Benefits of soy milk for health
Supplement energy
Soy milk provides a significant amount of protein to increase energy. That’s why this nutritional product is recommended for use in the morning or 30-45 minutes before exercise/sports. A body with enough energy will be alert to study, move easily, and perform well. With these nutrients, soy milk helps replenish a significant amount of nutrients to the body.
Improve cardiovascular health
Soy milk is a product that helps improve good cholesterol levels and prevent heart disease. Soy milk improves serum lipid levels in people and reduces the risk of heart disease later in life. Rich in vitamins, minerals, and unsaturated fatty acids, soy milk promotes better cardiovascular health.
Boost brain health
Soy milk is very rich in omega-3 fatty acids – “healthy” fats that our bodies cannot produce on their own. Omega-3 fatty acids are associated with reducing the risk of memory loss and Alzheimer’s disease. Children who drink soy milk are supported by their brains, contributing to comprehensive body development. Adults who drink soy milk improve cognitive-related issues.
Strengthen bone and joint health
The ideal amount of calcium in soy milk benefits bones. This calcium promotes healthier bones, maintains the structure’s integrity, and reduces the risk of fractures. In particular, the process of exercising requires the body to burn a certain amount of calories and fat and needs to be restored. Riboflavin in soy milk helps you recover lost energy after exercise.
Reducing uncomfortable symptoms during menopause
Soy milk contains isoflavones, a type of compound called “phytoestrogen” that can react in the body like a type of estrogen. Studies have shown that consuming soy milk and other soy products can help reduce the symptoms of menopause, especially fatigue and irritability.
Weight loss
Soy milk is high in fiber, which helps regulate good cholesterol levels and has a positive effect on BMI by improving body weight. Combining soy milk with a low-fat diet, along with a significant amount of protein from soybeans, can help you lose weight and maintain a stable weight. If you are trying to lose weight but enjoy drinking milk, you can choose plant-based milk like soy milk and prioritize products that are low or sugar-free.
Can drinking too much soy milk have side effects?
Soybeans contain a compound called isoflavones, which have estrogenic activity. Therefore, soy products, especially milk, can affect the hormones of children if consumed in excessive amounts, even causing early puberty. Early puberty results in a rapid increase in height, but only for a short time, followed by a slow and early cessation of growth, leading to shorter height than peers of the same age. In addition, this habit can lead to hormonal imbalances, especially in males.
Soy milk is a popular alternative to cow’s milk, especially for those who are lactose intolerant or allergic to dairy. While soy milk is generally considered safe and healthy, consuming too much can lead to some potential side effects. In addition to hormonal imbalances, drinking excessive amounts of soy milk may cause:
- Digestive issues: Soy milk contains oligosaccharides that can cause digestive discomfort, including bloating, gas, and diarrhea.
- Thyroid problems: Soy contains goitrogens, compounds that can interfere with thyroid function. Consuming large amounts of soy products, including soy milk, can lead to thyroid problems, particularly in people with an already compromised thyroid function. The thyroid gland regulates metabolism, so in this case, you may experience a sluggish metabolism.
- Allergies: Some people may have an allergic reaction to soy, leading to symptoms such as rash, itching, and difficulty breathing.
- Nutrient deficiencies: Soy milk contains natural compounds that slow down the digestion of protein and carbs, reducing the body’s ability to absorb nutrients. These “anti-nutrients” include trypsin inhibitors, lectins, phytic acid, and hard-to-digest oligosaccharides.
Tips for drinking soy milk for optimal height:
Choose high-quality products: There are many soy milk brands on the market, both domestic and imported. It’s important to choose a safe and high-quality product without additives, artificial flavors, or added fats. You can also make soy milk at home to ensure the natural nutritional value of soybeans and adjust the sweetness of the milk to your liking.
Combining a diverse diet
In addition to soy milk, you can supplement your diet with other plant-based milks that have similar nutritional value, such as almond, cashew, and macadamia nut milk. Your main meals should consist of healthy, nutrient-rich foods such as fish, shrimp, crab, eggs, chicken, spinach, broccoli, kale, yogurt, cheese, grains, and fruits.
Consume soy milk properly
Soy milk is a product intended for children over 1 year of age. However, depending on the state of health, physical condition, and digestive system, you may choose an appropriate age to start consuming soy milk. Soy milk should be consumed during breakfast, snack time, before or after exercise. Avoid drinking soy milk at night to prevent bloating and difficulty sleeping.
Practice a healthy lifestyle
Our height is influenced by various factors such as genetics, diet, exercise, sleep, lifestyle habits, living environment, weight status, etc. If you want to increase your height quickly, you should still maintain a healthy lifestyle with the following tips:
- Ensure adequate and nutritious meals, dividing them into 3 main meals and 2 snacks per day.
- Exercise or engage in sports daily according to your interests and current physical fitness.
- Go to bed before 11 pm and get 8-10 hours of sleep each day.
- Maintain a suitable weight for your height, avoiding being overweight or underweight.
- Improve your posture when standing, walking, and sitting.
- Exercise under sunlight or sunbathe before 9 am and after 3 pm to synthesize vitamin D under the skin.
- Receive support from supplements that can promote height growth.
Soy milk is a part of a healthy diet recommended to provide adequate nutrition, especially protein and calcium, for height development. However, soy also contains compounds that can have negative effects on the endocrine system, so it should be consumed in moderation to ensure health benefits.
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