Top 13 Foods to Increase Height You Should Try

Proper nutrition lays the foundation for a healthy life, and for those with aspirations of increasing their height, it becomes even more pivotal. The importance of maintaining a well-balanced diet, replete with essential nutrients, minerals, and vitamins, cannot be overstated. In fact, it can make all the difference in whether one realizes their desired stature or falls short of their potential.

Even if the genetic deck has dealt you a promising hand in terms of height, neglecting your dietary choices can play a spoilsport in your pursuit of reaching similar heights as your parents. It’s imperative to understand that growing taller is not an overnight phenomenon solely achievable through dietary tweaks. It’s a gradual process that demands patience, dedication, and informed choices.

Thus, in this exploration, we embark on a journey to uncover the foods that hold the potential to facilitate height growth. These are not magical elixirs but rather natural, nutrient-rich options that can complement your efforts over time. By incorporating these foods into your daily meals, you can bolster your nutritional intake and potentially enhance your prospects of attaining your height aspirations.

So, if you’re eager to unlock the secrets of height-enhancing foods and eager to take the first step toward your towering dreams, let’s waste no more time and delve into the nourishing world of nutrition.

Dairy and dairy products

When it comes to growth and increasing your height, dairy products are known as an important factor.

Milk contains calcium, protein, vitamin D, phosphorus, and so much more nutrients that support the growth of bones effectively. Besides, other dairy products like yogurt, cheese, and curd are abundant in vitamins and calcium, which are necessary for bone mineralization. It is suggested to drink at least 2 glasses of milk every day and add more dairy products to your diet.

But if you are lactose intolerant, you have to replace cow’s milk with any plant-derived milk (make sure you consult with your doctor).



After milk, eggs include lots of nutrients needed for growth and development. One large whole egg (50.3 g) has:

  • 24.1 mg of calcium
  • 1.24 mcg of vitamin D
  • 0.513 mcg of vitamin B12
  • 6.24 g of protein
  • 5.01 g of total lipid
  • 35.7 mcg of folate [1]

The recommended serving is 2 eggs every day. And the best part is that they can be prepared in many ways from tasty omelets to boiled eggs.


Chicken is not only delicious but also a great source of protein and essential nutrients that can contribute to height growth. Additionally, it contains vitamin B12, which plays a crucial role in promoting growth and maintaining height. Furthermore, chicken is rich in phosphorus, taurine, selenium, amino acids, and niacin, all of which support bone formation and regulation.

To obtain high-quality protein for height increase, aim to consume at least 50 grams of chicken daily.


Beans are highly nutritious and packed with protein, a key factor in regulating growth by enhancing insulin-like growth factor (IGF) levels. IGF is a vital hormone that plays a significant role in controlling body development and naturally improving height.

In addition to their protein content, beans are rich in vitamins B and iron, both of which are essential for preventing delayed growth.


Leafy Greens:

When it comes to natural height growth, leafy greens and vegetables are your top sources of calcium, vitamin K, and other essential nutrients. These vegetables help maintain a balance between bone deposition and resorption, ultimately enhancing bone growth due to their calcium content. Furthermore, their high vitamin K content is beneficial for overall bone health.

Consider adding kale, collard greens, bok choy, or turnip greens to soups, stews, pasta, and smoothies to incorporate these nutrients into your diet.


Berries such as strawberries, raspberries, blueberries, and blackberries are juicy fruits packed with the necessary nutrients for height growth. They are rich in vitamin C, which plays a key role in promoting cell growth and tissue repair. Additionally, vitamin C is vital for collagen synthesis, contributing to improved bone density and overall bone health, thereby aiding in height increase.

Incorporating more berries into your diet provides a wealth of vitamins, minerals, and nutrients, including vitamin K, manganese, and fiber, all of which are beneficial for your overall health and growth.


Quinoa is a type of seed that effectively supports your height because it contains all nine essential amino acids that your body needs [2]. It is rich in magnesium, an important component of bone tissue that enhances bone mineral density. Furthermore, each serving of this seed includes a powerhouse of folate, phosphorus, and manganese in order to promote bone health effectively.


Sweet Potatoes:

Sweet potatoes are a fantastic addition to your diet for several reasons. They are rich in vitamin A, which supports bone health, aids in height maintenance, and can contribute to increased height. Additionally, sweet potatoes contain both soluble and insoluble fiber, which play a crucial role in promoting the growth of beneficial gut bacteria. By maintaining a healthy gut, your body can efficiently absorb the essential vitamins and minerals necessary for growth and development.


Bananas are often overlooked in height growth discussions due to their association with weight gain. However, they are a valuable source of calcium, potassium, manganese, and beneficial probiotic bacteria that can promote height growth and support bone health. Calcium in bananas prevents bone thinning and promotes bone strength, while potassium protects teeth and bones, counteracts the negative effects of sodium on bones, and helps maintain calcium concentration in bones. The probiotic bacteria aid in calcium absorption from foods, and manganese further enhances bone health and metabolism.


Oatmeal is another protein-rich food that not only aids in tissue and bone repair but also stimulates the development of new tissues, promoting height increase and muscle mass. Consuming at least 50 grams of oatmeal for breakfast daily is highly recommended for individuals looking to increase their height. For added nutrition, consider combining oatmeal with various vegetables.


Salmon, a fatty fish, is a valuable source of omega-3 fatty acids. These essential fatty acids play a critical role in maximizing bone turnover for optimal growth and improving overall bone health. Insufficient intake of omega-3 fatty acids can lead to growth-related issues and an increased risk of sleep disturbances, which can negatively impact growth and development.


Mixed Nuts:

Nuts are a valuable source of vitamins, minerals, proteins, healthy fats, and other essential nutrients. Omega-3 fatty acids found in nuts are particularly beneficial for bone health and growth. Consider consuming 15 grams of nuts as a snack or adding them to porridges or cereals to meet your daily nutritional requirements. However, it’s essential to consult with your doctor if you have nut intolerance or allergies before incorporating them into your diet.


Tofu, derived from soy milk, is an excellent food choice for increasing height, especially for individuals who are lactose intolerant or vegetarians. Tofu contains calcium levels similar to meat or eggs and is also rich in iron, zinc, magnesium, vitamin B1, and eight essential amino acids, all of which offer numerous benefits and effectively support the body’s growth and development.

In summary, including these top foods in your diet can not only aid in height increase or height maintenance but also enhance your overall health. Therefore, it is crucial to incorporate nutrient-rich foods to ensure you receive the essential vitamins and minerals your body requires.


The desire for a few extra inches in height is something many people share, and it’s no wonder that there is a persistent interest in ways to increase one’s height naturally. While genetics do play a significant role in determining our stature, there are certainly steps we can take to support our growth. In the conclusion provided, we’ve discussed the importance of incorporating specific foods into your daily diet as part of this journey. However, it’s crucial to understand that these foods are not a magical shortcut to instant height gain. Instead, they serve as valuable tools when used in conjunction with a holistic approach to overall well-being.

In this introduction, we will delve deeper into the concept of height and the role genetics play in it. We will also set the stage for understanding how a balanced diet, including certain foods, can contribute to your height enhancement efforts. So, let’s explore the fascinating world of height and how you can work towards maximizing your height potential.


1. Can these foods make me taller if I’m already an adult?

While these foods can support bone health and overall well-being, they are most effective during the growing years. If you’re already an adult, you may not experience significant height gains.

2. How long does it take to see results from a height-increasing diet?

Results vary from person to person, but it typically takes several months of consistent dietary changes to see any noticeable difference in height.

3. Are height-increasing supplements effective?

Height-increasing supplements may claim to be effective, but their results are often questionable. It’s best to focus on a balanced diet and a healthy lifestyle.

4. Is stretching or yoga beneficial for height increase?

Stretching and yoga can help improve posture and overall flexibility, which can create the illusion of increased height. However, they won’t physically make you taller.

5. Can genetics be overcome with the right diet?

Genetics largely determine your height potential, but a healthy diet can help you reach your maximum potential height by supporting bone health and growth.

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