Although height largely depends on genetics, getting enough nutrients in your diet is absolutely essential to ensure proper growth and development.
While you can’t get taller once you reach your maximum height, certain foods can help you maintain your height by keeping your bones, joints, and body healthy and strong.
Proteins, for example, play a key role in healthy development, including promoting tissue repair and immune function.
Other micronutrients such as calcium, vitamin D, magnesium, and phosphorus are involved in bone health, which is critical for growth.
In the meantime, additional studies suggest that probiotics—a class of good bacteria typically present in fermented foods—may also promote children’s growth.
Here are 11 foods that can help you grow taller or maintain your height.
1. Beans:
Beans are incredibly nutritious and an especially good source of protein.
It has been demonstrated that protein raises levels of insulin-like growth factor 1 (IGF-1), a crucial hormone that controls children’s growth.
Beans are also rich in iron and B vitamins, which may help protect against anemia, a condition characterized by a lack of healthy red blood cells in the body.
Not only is iron necessary for tissue growth, but iron deficiency anemia can also contribute to stunted growth in children.
Additionally, beans are rich in many other nutrients, such as fiber, copper, magnesium, manganese, and zinc.
2. Chicken:
Packed with protein and a number of other essential nutrients, chicken can be a great addition to a healthy diet.
It is especially rich in vitamin B12, a water-soluble vitamin that is crucial when it comes to growing taller and maintaining your height.
It is also rich in taurine, an amino acid that regulates bone formation and growth.
Furthermore, a 3-ounce (85-gram) portion of chicken has roughly 20 grams of protein.
Niacin, selenium, phosphorus, and vitamin B6 are also present in chicken, though the exact nutritional makeup may differ slightly depending on the cut and cooking technique.
3. Almonds:
Almonds are rich in many vitamins and minerals needed to grow taller.
In addition to bringing a host of healthy fats to the table, they are rich in fiber, manganese and magnesium.
Additionally, almonds are rich in vitamin E, a fat-soluble vitamin that also acts as an antioxidant.
A deficiency in this important vitamin can lead to serious side effects, including slowed growth in children.
Almonds may also help promote bone health. Eating almonds was found to prevent the formation of osteoclasts, a type of cell that breaks down bone tissue, in a small study involving 14 participants.
4. Leafy greens:
Leafy greens, like spinach, kale, arugula, and kale, are superstars when it comes to nutrition.
While the exact amount of nutrients fluctuates between different types, leafy greens generally offer concentrated amounts of vitamin C, calcium, iron, magnesium, and potassium.
They’re also rich in vitamin K, a nutrient that can increase bone density to support greater growth and help maintain your height.
One study of 103 women even showed that regular intake of leafy green vegetables was associated with a significantly lower risk of decreased bone mass.
5. Yogurt:
Yogurt is an excellent source of several key nutrients important for growth, including protein.
In fact, just 7 ounces (200 grams) of Greek yogurt contains nearly 20 grams of protein.
Some types also contain probiotics, which are a type of beneficial bacteria that can help support gut health.
In addition to improving immune function and decreasing inflammation, some research shows that probiotics may help increase growth in children.
Likewise, yogurt is an excellent source of numerous nutrients involved in bone metabolism, including calcium, magnesium, phosphorus, and potassium.
6. Sweet potatoes:
In addition to being vibrant and versatile, sweet potatoes are incredibly healthy.
They have an especially high vitamin A content, which can help you grow or stay taller by strengthening your bones.
They also contain soluble and insoluble fiber, which can promote digestive health and encourage the growth of good gut bacteria.
Maintaining a healthy gut microbiome can also increase nutrient absorption to ensure you get the vitamins and minerals needed for growth and development.
Sweet potatoes are also a great source of potassium, manganese, vitamin B6, vitamin C, and other essential nutrients.
7. Quinoa:
Quinoa is a highly nutritious type of seed that is often replaced with other grains in the diet.
It’s one of the few plant-based foods considered a complete protein, meaning it contains all nine essential amino acids your body needs.
Additionally, quinoa is a great source of magnesium, which is essential for healthy bone tissue and can raise bone mineral density.
Additionally, each serving of quinoa contains a generous dose of manganese, folic acid, and phosphorus, all of which are also important for bone health.
8. Eggs:
Eggs are truly a powerhouse of nutrition.
One large egg contains six grams of protein, making them particularly high in protein.
They also contain high concentrations of other essential vitamins and minerals for growth, such as vitamin D, which can improve the absorption of calcium and support the health of the skeleton.
According to a small study, children who received vitamin D supplements during a 6-month period showed improved growth despite having low vitamin D levels.
Additionally, a study of 874 children observed that regular egg consumption was associated with an increase in monthly height gain.
9. Berries:
Berries, such as blueberries, strawberries, blackberries and raspberries, are all packed with important nutrients.
They are especially rich in vitamin C, which promotes cell growth and tissue repair.
Collagen, the most abundant protein in the body, is also synthesized more frequently when vitamin C is present.
Collagen has been shown in studies to enhance bone health and density, which may help you maintain or gain height.
Berries also contain fiber, manganese, vitamin K, and a variety of other vitamins and minerals.
10. Salmon:
Salmon is a fatty fish rich in omega-3 fatty acids.
Omega-3 fatty acids are a heart-healthy type of fat that is critical for growth and development.
Some research also suggests that omega-3 fatty acids may be involved in bone health and promote bone turnover to maximize growth.
Additionally, low levels of omega-3 fatty acids may be linked to an increased risk of sleep problems in children, which can also negatively affect growth.
Additionally, salmon is rich in protein, B vitamins, selenium, and potassium.
11. Milk:
Milk is often considered a key component of a healthy, well-rounded diet.
It can also help support growth by providing several nutrients important for bone health, including calcium, phosphorus, and magnesium.
Plus, milk is high in protein, with nearly 8 grams of nutrients in a single 1-cup (244 ml) serving.
Not only that, but research shows that cow’s milk can stimulate more growth in children and can help support weight gain and muscle building.
However, milk should be avoided if you have an allergy or intolerance.
The bottom line:
Nutrition plays a central role in promoting proper growth and development.
Filling your diet with a variety of nutritious ingredients can not only improve your overall health, but also help you grow taller or maintain your height.
Therefore, it’s important to fill up on healthy, nutrient-rich foods to ensure you get the vitamins and minerals your body needs.