11 Amazing Foods And Diet For Increasing Height

Milk, chicken, and oatmeal – include these in your diet to boost your height.

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Height plays an important role in how you look. While many people are happy with their height, many are not. If you are here looking to get an idea of the right nutrition and diet for increasing height, we have got you covered. Height is determined by several factors you can’t do anything about. However, diet and nutrition play a crucial role in determining your height, weight, and overall growth – especially in the early years of your life.

While your genes determine most of how tall you might be, a proper diet to fuel your body’s full growth and adequate muscle movement to further stretch it is also important. Your body should get all the essential nutrients in adequate amounts, especially proteins, calcium, and important minerals like iron, zinc, potassium, magnesium, etc. Also, it’s the pituitary gland and the growth hormone that it produces that help you grow tall. Hence, a diet that keeps it functioning well is essential. You must be careful about nutrient deficiencies, especially in your growing age.

After a certain age and time, you may not really have much to do to alter your height. But, if you want to see a significant difference in your height despite your good genes, you must make sure you are eating a well-balanced, protein-rich diet. To help you get an idea of the foods that may help you along, we have listed down all the options for you here. Check them out.

10 Amazing Foods And Diet For Increasing Height

Height is regulated by a kind of hormone called the Human Growth Hormone (HGH). It is secreted by the pituitary gland which increases the body height. Therefore, it is recommended to take foods that help the HGH function.

List Of Height Increasing Foods

Though the body height is determined genetically, it is also a well-known fact that growth depends on certain external factors and nutrition is one of them. Poor height can be a result of slow growth due to inadequate nutrition. Thus, following a balanced diet is absolutely essential for improving growth prospects, particularly during the adolescence years to get a well-built body. Proper food and exercise is required to achieve the optimum height and body weight. Ensure that your body gets different types of nutrients in order to build strong muscles, ligaments and tendons. A lot of calcium, minerals, vitamins and proteins should be included in your diet. Here is what you need to your diet specifically as food for increasing height.

1.Minerals, Vitamins and Proteins

A. Proteins:

Proteins are the building blocks of our body and thus can help increase height by building various tissues (1). They contain amino acids which are designed for growth hormones and are essential for maintaining healthy bones, muscles, tissues, organs, skin and teeth. They also act as enzymes which stimulate the biochemical reactions of the body such as digestion, respiration and excretion. Lack of protein can cause several health problems like muscle mass loss, abnormal growth, weak immune system and inadequate mental development (2).

Therefore, carbohydrates should be replaced with foods that are rich in protein such as fish, eggs, milk and legumes.Protein is a necessary ingredient in a food to increase height.

[ Read: Protein Rich Foods ]

B. Minerals:

Foods containing minerals like magnesium, phosphorus, fluoride, iodine, iron and manganese also play an important role in increasing height and body growth (3).

Calcium is a vital mineral essential for the growth and maintenance of strong bones (3). Carbonated drinks, excessive salts, sugar, fat and coffee should be restricted as they act as calcium inhibitors, thus adversely affecting your growth. Illegal drugs and excessive smoking may stunt your growth and have other detrimental effects on your health (4).

C. Vitamins:

Vitamin D is vital for the development of strong and healthy bones and its deficiency can result in impaired growth, weak bones and short statute. Moreover, it is required by the body for the absorption of calcium. Apart from vitamin D, other vitamins like vitamin A, vitamin B1, vitamin B2 or riboflavin, vitamin C or ascorbic acid and vitamin F are also required for normal growth(5), (6). These are mostly contained in fruits and vegetables.

Given below is the list of foods which can help you in increasing your height naturally.

2. Milk:

Calcium is vital for the growth and maintenance of strong bones and acts as a height booster. Milk is an excellent source of calcium. Besides, it has vitamin A which preserves calcium in the body. It also contains protein which helps in building our cells (7). Milk can be easily digested and facilitates maximum assimilation of proteins. Skimmed milk is free from fat and contains 100% protein. At least 2 to 3 glasses of milk is recommended daily.

[ Read: Milk Nutrition Facts ]

3. Dairy Foods:

In addition to milk, dairy foods should also be consumed for having an effect on height. Dairy foods such as cheese, paneer, yogurt, whipping cream and ice cream are rich in vitamins A, B, D and E. They also contain protein and calcium. Vitamin D and calcium are essential for growth (8). Deficiency in vitamin D can result in low height gain. Getting adequate calcium is also important, particularly during puberty.

4. Fruits and Vegetables:

Besides increasing height, fruits and vegetables play a crucial role in maintaining a healthy lifestyle. They are a great source of vitamins, fiber, potassium and folates. Vitamin A helps in the development of bones and tissues (9). Fruits such as cantaloupes, grapefruit, papaya, mango, passion fruit, watermelon and apricots are abundant in vitamin A. Vitamin A is also found in vegetables like carrots, peas, pumpkin, broccoli, spinach, cabbages, sweet potato etc. Besides, citrus fruits, berries, potatoes and tomatoes also contain vitamin C which helps in healthy growth of bones and contributes to the height of a person. Lack of vitamin C may lead to impaired growth (10).

5. Chicken:

Chick is one of the highest sources of proteins among animal foods. In fact, it provides greater amount of proteins to the body for building tissues and muscles.

6. Beef:

Apart from chicken, beef is also an important source of proteins but also contains fat which increases the cholesterol level.

[ Read: How to Increase Height After 18 ]

7. Starches and Grains:

Starches and grains are the main sources of energy in our body. Besides, they provide vitamin B, fibre, iron, magnesium and selenium. Since they provide the required calories, their consumption should be increased, especially during puberty, when children go through a rapid growth phase. Brown rice, popcorn, whole wheat and whole-grain pasta are beneficial for proper growth.

8. Eggs:

Eggs are also a good source of proteins. Their white albumen has 100% protein but you should avoid the yoke as it contains fat. Eggs also contain vitamin B2, which is also known as riboflavin. In order to increase height, 3 to 6 eggs should be taken on a daily basis.

9. Soybeans:

Soybeans contain the highest proteins among all the vegetarian foods. The pure protein contained in soybeans improves bone and tissue mass (11). For increasing height, 50 grams of soybeans are recommended every day. Vegetarians can fulfill their protein requirements from soybeans which are extremely nutritious.

10. Oatmeal:

Oatmeal is also a wonderful source of plant protein. It helps in increasing muscle mass and decreasing fat. It is advisable to take 50 grams of oatmeal for breakfast every day.

11. Coral Calcium:

As the name suggests, coral calcium is obtained from sea corals. It helps in increasing bone mass, thus causing the bones to grow in length. This calcium should be taken at an early age to reap the maximum results.

A person’s height largely depends on their genes, which we can do nothing about. However, your diet and nutrition also play a role in your height, especially in the early phase of your life. The human growth hormone, released by the pituitary gland, determines the height of a person.

The good news is that certain foods can help enhance the function of this hormone. These height-increasing foods include fruits and vegetables rich in minerals (potassium, calcium, iron, iodine, etc.), vitamins (A, B, C, F), and protein, dairy, chicken, beef, eggs, soybeans, and oatmeal. So, include them in your diet to increase your chances of adding a few inches to your height.


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  1. Protein structure and function
  2. Health complication caused by protein deficiency
  3. The Effects of Calcium, Magnesium, Phosphorus, Fluoride, and Lead on Bone Tissue
  4. Cigarette smoke exposure and increased risks of stunting among under-five children
  5. Effect of micronutrient supplementation on height velocity of underprivileged girls in comparison with un-supplemented healthy controls
  6. Vitamins and Minerals: Types, Sources and their Functions
  7. Effect of cow milk consumption on longitudinal height gain in children
  8. Effects of Dairy Product Consumption on Height and Bone Mineral Content in Children: A Systematic Review of Controlled Trials
  9. Vitamin A and Bone Health: A Review on Current Evidence
  10. The Roles and Mechanisms of Actions of Vitamin C in Bone: New Developments
  11. Soy foods: are they useful for optimal bone health?

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