8 Foods That Make You Taller

Medically reviewed by G. Liakeas, MD FACT CHECKED

The primary factor affecting height other than heredity is nutrition. To gain height, you should eat healthily. Key components include foods high in calcium, vitamin D, and protein.

The height of a child is determined by their genetic makeup. In light of this, they are limited in their ability to grow beyond a specific height. But it’s frequently asserted that certain foods could help kids grow taller.

Children develop at their own rate, and during puberty, this rate of growth could significantly accelerate. Lack of nutrition, however, might impede the child’s development and keep them from growing to the average height for their age.

Although once you reach your maximum height, you couldn’t get any taller, some foods could help children grow taller.

In this article, we will be looking at some foods that make you taller.

  1. Sweet Potatoes

    Many regions of the world consider sweet potatoes to be a staple cuisine. They are incredibly nutrient-dense foods that might promote height growth.

    They are abundant in vitamin A, which is very beneficial. Vitamin A could strengthen bones and aid in the growth of your child’s bones and tissues.

    Fiber, vitamin B6, potassium, minerals, vitamins, and other necessary nutrients could all be found in sweet potatoes.

    The combination of fiber and vitamin B6 strengthens the immune system and maintains intestinal health. As a result, your body would be able to absorb all the vital nutrients it needs to grow taller.

  2. Chicken

    Since chicken is abundant in protein and a number of other essential nutrients, it is a good food for growing taller.

    The better source of protein for constructing muscles and tissues is chicken. Giving children at least 50 grams of chicken per day might help parents boost their kids’ height.

    Your body benefits from chicken’s abundance of vitamin B complex, protein, and other essential nutrients. Due to its abundance of the amino acid taurine, it also affects bone growth and formation.

    The protein content of chicken is very high. A child’s height could be significantly impacted by a high-protein diet.

    Children could grow taller thanks to this nutrient’s increase in growth hormone levels. Furthermore, chicken’s amino acids promote children’s growth and development.

  3. Eggs

    Eggs include a sufficient amount of protein to keep your kid active all day and help them become taller. Their white albumen, which is 100 percent protein, is better for boosting height.

    Additionally, vitamin B2 also referred to as riboflavin, is abundant in eggs, and is known to affect growth and development.

    The recommended daily intake for children could be one to two eggs, which should be incorporated into children’s diets at a young age in order to increase height.

    Compared to other complementary and specifically fortified foods, eggs are a complete food that is safely packaged and perhaps easier to find.

  4. Fish

    To enhance height, a variety of fish, including salmon, tuna, etc., should be consumed. They could naturally enhance height and are a good source of vitamin D.

    Salmon and prawns are better sources of vitamins and protein from the sea. So, if you eat 1-2 fish per day, your body would be benefitted and you might eventually grow taller as a result.

    Fish are beneficial in promoting bone development in addition to height growth. IGF-1 (insulin-like growth factor 1) is more concentrated in the blood when protein from fish is consumed.

    IGF-1 is linked to bone mineralization and lengthening. IGF-1 also stimulates cell differentiation and fast cell division at the cartilage zone of the growth plate. These factors taken together might help you grow taller overall.

  5. Milk

    You could develop strong bones and muscles by drinking milk. That’s because milk contains the nutrients calcium, vitamin D, phosphorus, and protein needed to develop strong bones and bodies.

    At any age, protein is an essential nutrient for building muscle. Milk naturally contains a lot of protein, which helps muscles grow, and calcium, which encourages bone density.

    You finally grow to a respectable height as a result of this. You could get calcium, certain vitamins, potassium, iodine, protein, and phosphorus from a glass of milk.

    Therefore, it gives your child certain necessary elements that aid in their growth and development from a very young age.

    IGF-1, also known as insulin-like growth factor 1, is a protein that is found in milk.

    IGF-1 promotes growth in general by telling all types of cells, including bone, tissue, and blood, to divide and multiply. IGF-1 is therefore a key factor in a person’s vertical growth.

  6. Banana

    They are rich in minerals like calcium, manganese, potassium, and probiotic bacteria, bananas are effective fruit for growing taller.

    Calcium, which is present in bananas, supports bone formation and stops bone weakening. About 12 milligrams of calcium are present in a 150-gram piece of banana.

    Bananas are also a good source of potassium, which helps bones grow taller and stronger.

    Bone health and metabolism are enhanced by the manganese in bananas, and probiotic bacteria found in bananas absorb calcium from food to support bone health.

  7. Quinoa

    Quinoa is quickly taking over the market as a nutritious alternative to many commonly found grains.

    Quinoa is a grain that is high in protein and a good substance for any diet. It has a high protein content and all the essential amino acids.

    Quinoa is a very nutrient-dense seed that could aid in your quest for maximum height.

    It is also abundant in folate, which is crucial for healthy bone growth and development, as well as magnesium, calcium, manganese, phosphorus, and other minerals.

    Parents should include just one cup of cooked quinoa in their child’s regular diet which may help them reach a desirable height over the course of time.

  8. Dry Fruits

    Dry fruits are nutritional powerhouses that could increase your height. They include minerals, vitamins, healthy fats, and proteins. Dry fruits include omega-3 fatty acids that are good for bones and bone growth.

    Almonds, walnuts, and raisins are examples of dry fruits that are full of all the nutrients you need to increase height. These nutrients aid in the development and maintenance of tissues.

    Additionally essential for your child’s growth are the proteins found in dry fruits. In order for their children to grow to a healthy height, parents could give them dry fruits as a snack or mix them into their cereal.


When it comes to safeguarding the physical and emotional health of your children, diet is crucial. Every parent wants their kids to get healthier and taller, and some meals could help with that.

Adults’ height unquestionably enhances their personalities. It increases your self-assurance. You should develop healthy eating habits from a very young age onwards if you want to reach your optimal height as an adult.

Increase the amount of protein in your diet. Your body needs protein to develop lean muscle mass. You could be at your tallest thanks to protein.

Try the nutritious foods listed in this article to gain height, and consult your doctor for more helpful advice.

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