Height is largely determined by genetics, but getting the right nutrients is essential for ensuring your body grows and develops properly. While you can't suddenly grow taller once you reach your maximum height, certain foods can still support healthy growth in kids to reach the maximum height that their genes allow.
To grow as tall as possible, you need to keep your bones, joints, and body strong and healthy. If you don’t, your body may not have what it needs to grow taller. For instance, protein plays a big role in our body’s development and growth, helping repair tissues and boosting immune function. Micronutrients such as calcium, vitamin D, magnesium, and phosphorus are also super important for bone health and to ensure better overall growth.
Additionally, keeping your bones healthy can help you prevent or manage osteoporosis!
In this blog, we’ll dive into the best foods for your growth and to make you as tall as possible. Ready to discover the top nutrition to keep your body at its tallest? Let’s get into it!
Table of Contents
- Which Food Is Fastest For Height Growth? 10 Best Foods For Increasing Height
- How To Grow Taller Fast? Top Exercises To Increase Height and Improve Posture
- Can I Grow Taller After 18?
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
Which Food Is Fastest For Height Growth? 10 Best Foods For Increasing Height
If you want to grow as tall as you can, you need to include the following in your diet to ensure proper nutrition:
1. Chicken
Skinless chicken is a great protein source, with an 85-gram portion providing 20-21 grams of protein. It’s also packed with essential vitamins like B1 (thiamine), B5 (pantothenic acid), B6, and B12.
Vitamin B12 is particularly important for growth, especially in children, as it plays a key role in development. Additionally, chicken contains taurine, a vital component that supports bone formation, helping to keep your bones strong and healthy, supporting growth in terms of height.
2. Leafy Green Vegetables
Leafy green veggies like kale, broccoli and cabbage are rich in iron and calcium and are useful in fighting bone resorption. Vitamin K, a vital component present in these vegetables, helps maintain bone density and their growth. They’re also rich in antioxidants and vitamin C, both of which promote healthy physical growth.
3. Beans
Beans are a great plant protein source, which is essential for bone development. Protein is directly related to the increasing level of GF-1, which is the hormone of the growth factor that regulates growth in children. Beans are also great sources of vitamins for bone building (vitamin K) and minerals such as magnesium, potassium and zinc.
Also Read: Bulking 101: Best Foods For Bulking & Tips To Achieve It
4. Quinoa
Quinoa is another excellent source of plant-based protein that surprisingly contains 9 essential amino acids (which is rare in plant protein). It's also packed with vitamins that support bone health, along with potassium and zinc.
In addition, quinoa is rich in magnesium, a vital mineral for bone tissue, which can increase bone mineral density. It also offers a significant amount of manganese, folate and phosphorus, all of which play an essential role in maintaining optimal bone health.
5. Almonds
Did your mom ever make you eat soaked almonds every morning? Well, as it turns out, she was absolutely right to do so! Almonds are powerhouses of vitamins, minerals and healthy fats — all of these nutrients help children increase their height. Almonds are also rich in manganese, magnesium, and vitamin E, which help bone development.
Regular consumption of almonds can help inhibit osteoclasts’ growth (cells that break down bone tissue). You can also try badam pisin made from almonds for many of its health benefits
6. Dairy Products
Dairy products like toned milk and yoghurt are rich sources of calcium and vitamin B, both important for proper bone growth and development. Some of them (like Greek yoghurt and some types of cheeses) also have a very high protein content, helping maintain the hormone GF-1 in children.
Milk, in particular, increases the mineral content in bones, which makes it a staple of a healthy diet, especially for children. It can also support growth by offering important minerals like calcium, phosphorus, and magnesium, and vitamin D.
Also Read: 5 Pressure Points For Increasing Height: Effect Of Acupressure & Acupuncture On Height!
7. Eggs
One large egg provides almost 6.5 grams of protein and has all essential amino acids. This makes the egg a source of complete protein, which is necessary for skeletal growth and height. In addition, it has several other nutrients such as vitamin D, phosphorus, omega-3 fatty acids, selenium and iodine that help with overall growth and development.
8. Sweet Potatoes
Sweet potatoes (or shakarakand) are rich in potassium, vitamins A, C and B6 and manganese that help with health and bone height. Sweet potatoes are also a good source of soluble or insoluble fibre. Dietary fibre (like present in sweet potatoes) promotes smooth digestion that helps with nutrient absorption. A healthy intestinal microbiome and proper nutrient absorption ensures that you get all the vitamins and the minerals you need for growth and development.
9. Fatty Fish
Fish are packed with bone-boosting nutrients like vitamin D and calcium. They’re also a great protein source and provide omega-3 fatty acids, both important for bone metabolism.
Vitamin D also helps prevent osteoporosis, a condition that weakens bones with age. Some studies even show that omega-3 fatty acids may support bone health by aiding in bone turnover, helping you maximise your growth potential.
Try ToneOp Care’s Fish Oil Capsules to meet your daily omega-3 needs!
10. Berries
Berries (strawberries, blueberries, etc.) are all filled with important nutrients like vitamin C, which promotes cell growth and tissue repair. Vitamin C also increases collagen synthesis, which can increase bone density and bone health, which can help you grow taller. Berries also offer a number of other vitamins and minerals essential for one’s height, including fibre, vitamin K and manganese.
How To Grow Taller Fast? Top Exercises To Increase Height and Improve Posture
While your height is mostly determined by genetics and the closure of growth plates after puberty, certain exercises can help you stretch and strengthen your muscles, improve posture, and maximise your growth potential during your growing years. Here are some exercises that may help you grow taller or improve your overall posture:
Stretching Exercises | |
| 1. Toe Touches | Stand with your feet together, reach for your toes, and hold the stretch. This can help stretch your back and legs, promoting better posture. |
| 2. Cobra Stretch | Lie on your stomach, place your hands under your shoulders, and push your chest off the ground, stretching your spine. |
| 3. Cat-Cow Stretch | Get on your hands and knees, arch your back (cat) and then dip it down (cow). This stretches and strengthens the spine. |
Hanging | |
| Find a sturdy horizontal bar, grip it with both hands, and let your body hang freely. This helps stretch your spine and can improve posture over time. |
Jumping Exercises | |
| 1. Jumping Jacks | These increase your heart rate, stretch your muscles, and promote good posture. |
| 2. Jump Rope | Jumping rope is not only fun but can also help lengthen your legs and build muscle in the lower body. |
Swimming |
| Swimming is a full-body exercise that stretches the entire body, improves flexibility, and helps with overall posture. It works your back and spine, which can support height growth. |
Pilates |
| Pilates focuses on stretching, strengthening, and improving posture. Exercises like the "swan dive" or "rolling like a ball" work the core and back muscles and encourage good spinal health. |
Yoga |
| Poses like Mountain Pose and Tadasana (Standing Stretch) help elongate your body and improve posture. |
Also Read: 10 Best Stretching Exercises for Height and Spine Flexibility
Can I Grow Taller After 18?
For most people, height doesn’t increase after the age of 18 to 20 due to the closure of growth plates in the bones at this time. Once these plates close, further height growth becomes nearly impossible.
These plates, located at the ends of your long bones, are made of specialised cartilage. During your growing years, these plates are still ‘open’ and allow your bones to elongate, and for your height to increase. However, by the end of puberty, hormonal changes cause these growth plates to ‘close,’ halting any further growth.
While most adults won’t experience actual height growth, slight daily height fluctuations can happen due to compression and decompression of the discs in your spine.
However, proper nutrition during childhood and adolescence can help you reach your maximum height potential.
Also Read: Perfect Body Weight for Your Height: The Importance of Maintaining Ideal Body Weight
Dietitian’s Recommendation
If you want to increase your height, then you should increase your intake of foods that support strong bones and joints. As an expert, I would propose focusing on foods rich in protein, calcium, vitamin D, magnesium and phosphorus. Additionally, some research suggests that incorporating probiotics, the good bacteria that support gut health, may also promote growth and potentially enhance height development.
Dt. Lavina Chauhan
The Final Say
A good diet can improve your general well-being and even increase your height, unless the growth plates in your bones have closed. However, if they haven’t, nutrition plays a central role in promoting proper growth and development. Fulfilling your diet with different nutritional ingredients can not only increase overall health, but also help you grow taller and keep your bones strong even as you age. So, it is important to load up on healthy nutrient-rich foods to ensure that you’re getting the vitamins and minerals that your body needs.
FAQs
1. How can one increase the height after 19?
After 19 years of age, it’s hard to add inches to your height. However, a good diet, along with physical exercises such as exercise for strength, yoga, etc., may help you grow a few centimeters higher.
2. Is it possible to increase height in 1 week?
No, it is not possible to increase one’s height in a week.
3. Which food helps in increasing height?
Foods rich in protein, calcium, vitamins D and K, and minerals like zinc—such as dairy, lean meats, leafy greens, and nuts—can help support growth and increase height.
References
- https://oxfordiet.com/blog/food-to-increase-height
- https://www.momjunction.com/articles/foods-for-increasing-height-in-children_00121489/
- https://www.starhealth.in/blog/10-amazing-foods-that-make-your-kids-taller/
- https://www.medicinenet.com/foods_that_make_you_taller/article.htm
- https://www.starhealth.in/blog/15-effective-exercises-to-increase-height/
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