Foods And Diet For Increasing Height Rapidly

Are there really foods that make you taller and foods that make you shorter? As you’re probably aware, genetics play a huge role in determining people’s heights. It’s estimated that about 80% of someone’s “adult maximum height” is determined by genes, which explains why tallness and shortness tend to run in families.

What about the other 20%? Aside from genetics, other factors that can play a role in someone’s height include diet and nutrition intake, especially during puberty and the teenage years when people grow most rapidly.

For example, foods that make you taller are thought to be those that contain high levels of protein, calcium, vitamin D and vitamin K (in addition to other essential macro- and micronutrients), which aid in bone and muscle health.

One of the biggest concerns for parents worldwide is helping children attain their optimum height since it plays a vital role in building their confidence. Although it doesn’t matter whether your child is short, it is essential to help kids gain their potential height. This article gives you detailed information about the foods to increase height irrespective of age.

Genes play an essential role in determining a person’s height, but some external factors like food also significantly influence a person’s height. Lifestyle, diet, and genes are the three determining factors for height that passes onto kids. Although we cannot change a person’s genetic design, we can support healthy growth by following a healthy diet and lifestyle changes. Read on to know more details about the best foods you can incorporate into your diet to increase height.

Essential Nutrients for Height Growth

Foods that you can include in your diet that helps you grow naturally.


Although carbohydrates are considered unhealthy, many are suggested to limit their consumption. But carbs are essential, especially for kids since they need all the energy. It is necessary to include healthy carbohydrates such as whole-grain foods and avoid foods that have refined flour.


As we all know, calcium is one of the highest amounts of minerals found in our body that speeds up your bones’ growth. A combination of calcium and phosphorous is needed for the development of bones. Although dairy products and milk are the primary sources of calcium, you can get it from foods like collards, spinach, fortified soy products.

Vitamin A

Vitamins and minerals are necessary for the better functioning of your body, promoting healthy growth, and out of all the vitamins, vitamin A plays a crucial role. It not only preserves the calcium in your bones but also improves the functioning of your vision, mucous membranes, and skin. It is necessary to consume 4000-5000 IU of vitamin A to promote height growth. Some of the veggies you can include in your diet that are rich sources of this Vitamin are cantaloupe, papaya, spinach, beetroot, tomatoes, green vegetables, etc.

Vitamin D

Vitamin D plays the most critical role in making the bones not only strong but also long. Although we get significant amounts of this Vitamin from sunlight, you can also include foods like milk, tomatoes, citrus fruits, cauliflower, and potatoes rich in Vitamin D in your diet. It helps your body absorb phosphorus calcium, effectively allowing you to achieve the height you can genetically.


Proteins can help increase height by building various tissues since they are the building blocks of our body. It help maintain healthy bones, muscles, tissues, organs, skin, and teeth since they have certain amino acids designed for growth hormones. It also helps stimulate the biochemical reactions in your body by acting as enzymes.

Foods That Promote Height Growth

Bok Choy

Bok choy is a rich source of dietary fibers, carbohydrates, vitamins, etc., and is another food to increase height. This Chinese cabbage stimulates the growth glands in your body with loads of minerals in it. Therefore you can gain height by including this leafy green in your diet.


Yogurt has essential nutrients in abundance that play a crucial role in healthy growth. According to some research, yogurt helps increase children’s development and decreases inflammation, and improved immune function. Some yogurt types contain probiotics, calcium, magnesium, potassium, and phosphorous that are involved in bone metabolism.


Grains and some starches are some foods that promote height growth quickly, especially during childhood and adolescence. Consuming grains filled with nutrients that will help boost your body’s metabolism encourages a child’s development. Adding dals, pulses to the daily diet will increase your child’s height naturally. You can also achieve the perfect height by switching to whole-wheat bread, pasta, cereals, etc.


Oatmeal is yet another protein-rich food that not only repairs tissues and bones but also increases height rapidly. Consuming at least 50 grams of oatmeal for breakfast daily is recommended for people who want to improve their height.

There are several types of oats from various brands available to prepare by adding vegetables, making them more nutritious. It is best to start feeding kids in the growth years for maximum effect.


Fish, especially fatty fish like salmon, is loaded with omega-3 fatty acids crucial for growth and development and are heart-healthy. Omega-3 fatty acids help promote bone turnover to maximum growth, according to some research. Deficiency in these fatty acids may lead to growth issues and an increased risk of kids’ sleep problems.

Salmon is generally recommended for height growth since it has high amounts of potassium, selenium, B vitamins, protein.


Beans are a rich source of protein and are highly nutritious. Protein is an essential factor that regulates growth in children by promoting increased insulin-like growth factor 1. Iron deficiency may lead to growth delay in kids, and beans are rich sources of iron and B vitamins. Many other nutrients are abundant, like copper, fiber, magnesium, zinc, and manganese in beans.

Asaliya seeds

Asaliya seeds or Lepidium sativum is one of the best height growth food that facilitates muscle and bone growth by promoting growth hormone production. Consuming one spoonful of asaliya seeds once in the morning and once in the evening with a warm glass of milk is beneficial for teenagers and children alike. Cycling, swimming, stretching, or 45 minutes of running is recommended with this remedy for effective results.


We all love eating almonds in one way or the other. Almonds help you grow taller since it is jam-packed with vitamins, minerals, host of healthy fats, and fiber. They are also a rich source of fat-soluble vitamins and antioxidant vitamin E, whose deficiency may cause some growth effects in kids. Vitamin E is essential to break down bone tissue since it inhibits a cell called osteoclasts.

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Quinoa is quickly dominating the market as a healthy replacement for many traditionally available grains. It is not only beneficial for your body but also the best food to increase height. It contains all nine essential amino acids your body needs and is considered a complete plant-based protein. Quinoa also increases bone mineral density since it is an excellent source of magnesium.


Berries like blackberries, strawberries, blueberries, and raspberries are fruits filled with good for height growth. They also help in cell growth and tissue repair. They have high amounts of vitamin C. and berries are also sources of many other minerals and vitamins such as manganese, vitamin K, and fiber.


Fruits have all the essential vitamins, minerals, and fiber necessary for every child’s complete growth. So including seasonal fruits along with those available all around the year is a must. Fruits like papaya, orange, watermelon, apples, mangoes, and apricots are some of the fruits that are rich sources of vitamin A and C.


Carrots are vegetables that help male your kids grow taller since they have high amounts of vitamin A. It is also no secret that these wonderful veggies are rich sources of vitamin C too. These vitamins preserve calcium in your bones, and you can make your kids eat raw carrots or add grated carrots in salads and juice.


Banana is a fruit that is readily available in every season and has nutrients to increase height. This fruit increases bone strength since it has high amounts of potassium. It also helps boost your overall health because it is rich in potassium, manganese, and calcium.

Eat Your Greens

The top sources of vitamin K, calcium, and other essential nutrients are green leafy vegetables that increase height. The leafy vegetables help balance bone resorption and deposition, promoting bone growth with its calcium. It is also beneficial for bone health since leafy greens have abundant amounts of Vitamin K. Some of the leafy greens you can add to your diet are:

  • Kale.
  • Bok choy.
  • Collard greens.
  • Turnip greens.

Soy Protein

Soy protein is yet another underrated food that not only increases height but boosts overall health. It is one of the best alternative protein options for vegetarians since it is filled with folate, proteins, carbs, vitamins, and fiber. It has a whole range of bodybuilding vitamins and calcium that not only tastes good but is also nutritious.


One of the readily available foods with protein in abundance and the best food for height growth is eggs. It has many essential amino acids with an addition of 6 grams of protein along with several other vitamins and minerals benefiting your body. Eggs are supportive for the overall development of children and support their cell development and skeletal growth.


When it comes to the foods to increase height, chicken tops the list. It helps build your body mass, tissues, and muscles, thereby allowing you to grow tall. Chicken provides vitamin B-complex, loads of protein, and other imperative nutrients to your body. It also influences bone formation and growth because it is packed with an amino acid called taurine.


Milk has all the nutrients necessary for height growth, and it should be included in the diet of every growing kid. It gives a significant boost to your height with the help of the nutrients, protein, and calcium present in it. Milk has high amounts of calcium that not only surge up your height but aids in the growth and maintenance of strong bones. Unless you have issues like obesity or advised otherwise by doctors, it is best to serve whole milk or milk products to kids.

The combination of cow’s milk and jaggery is also an excellent option in increasing height. Make sure the milk is lukewarm, and be sure to use cow milk. Drink this concoction every day on an empty stomach.


Tofu is one of the best foods that help increase height that is prepared from soya milk. It is a healthy source of protein for everyone and for people who are vegans or lactose intolerant. The high amount of calcium in tofu is on par with egg or meat. It is an excellent choice for height growth and overall health since it is a rich source of iron and eight amino acids.

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