Including a variety of fruits in your diet is indeed crucial for normal growth and development, as they provide essential vitamins and minerals necessary for building strong bones and supporting overall health. While genetics play a significant role in determining height, a healthy diet can optimize growth potential. Here are some fruits that are beneficial for height increase when incorporated into a well-balanced diet:
Bananas
Banana is a fruit that is available in every season and provides a variety of nutrients to increase height. For instance, it is rich in magnesium, which helps the body process vitamin D and calcium for building and lengthening the bones. Also, magnesium is vital for preventing osteoporosis, a bone issue that hinders your height growth.
Although bananas are super-healthy fruits, overeating is bad for your health. So, it is best to have one to two bananas a day to get all the nutrients your body needs.
Berries
Blueberries, strawberries, raspberries, and blackberries are little fruits that are very juicy and loaded with necessary nutrients. When you eat them, your body will get flavonoids to support the bone and tissue surrounding the spine.
Berries have an excellent source of vitamin C, which is known for boosting cell growth and tissue repair. Besides, absorbing more vitamin C aids the synthesis of collagen, which is vital for increasing bone density and promoting bone growth for height gain [1].
The typical serving size of berries is about ½ to 1 cup daily. You can enjoy them directly, mix them with cereals or yogurt, add them to pancake batter, or make smoothies. Sounds easy, right?
Oranges
Oranges are packed with nutrients, including a high amount of vitamin C. As mentioned above, this vitamin is vital for the growth and repair of the tissues as well as the production of collagen. Oranges are also rich in folate, calcium, potassium, and more [2]. But the interesting thing is that drinking a glass of orange juice delivers more calories, carbohydrates, and nutrients than an orange.
It is easy to consume one orange daily or add it to your diet in many ways. Or drink a glass of 8-ounce orange juice every day.
Tangerine
Similar to all citrus fruits, tangerines have a great source of vitamin C. But as compared to oranges, these fruits are rich in vitamin A. Although this vitamin is vital for eye health, it plays a critical role in increasing the height of children [3]. Also, tangerine includes other helpful nutrients, such as potassium, magnesium, copper, manganese, etc., which are necessary for bone maintenance.
Taking an average dose of four tangerines regularly might help prevent the bones from becoming weak and fracturing.
Kiwis
Do you know that a 3.5-ounce kiwi has more vitamin C than oranges? Consuming two kiwis daily for four weeks helps increase vitamin C levels and improves other functions of your immunity [4]. In addition to including vitamin C, kiwis are rich in vitamin E, vitamin A, vitamin B6, vitamin B12, calcium, potassium, magnesium, and iron, which contribute to the proper functioning of the body.
Enjoy kiwis by themselves or add them to other recipes like smoothies, salads, marinades, or dressings.
Pineapples
Interestingly, when you eat ½ cup of diced pineapples at night, it may boost the concentration of melatonin in your blood. The number of aMT6s (6-Sulfatoxymelatonin), known as a marker of circulating melatonin, could increase by 266% [5]. Since your body has an enhanced concentration of melatonin, it signals that it is time for bed. And if you get better sleep, you naturally produce more HGH, which is a vital biochemical for height increase and cell growth.
Avocados
On average, people who eat half an avocado will get 18% of the daily value of vitamin K. This vitamin is often overlooked but might improve bone density and prevent fractures. Taking enough vitamin K can enhance calcium absorption and lower the urinary excretion of calcium, thereby supporting bone health.
Toss avocado pieces into a spinach salad with egg, tuna, or salmon to absorb vitamin K and vitamin D, which are essential for strengthening bones.
Apples
That said, apples are the second-highest consumed fruit worldwide and are recommended by most doctors due to their high nutritional value. An apple mainly includes water and carbohydrates in proportion 85:14. It is also rich in vitamin C and vitamin E, alongside polyphenols and potassium. In a recent study, healthy women might reduce the amount of calcium loss in their bodies to promote bone strength by consuming apples and apple products/juice [6].
One to two apples in a day is fine, and it is best to take them in the morning. Wash carefully and eat it directly with skin or mix it with other dishes, like yogurt or cereals.
Papayas
Papaya is not only a flavorful treat for its taste buds but delivers full of nutrients for many health benefits. Medium-sized papaya includes up to 200% of the vitamin C daily, along with a high source of folate, vitamin A, potassium, and magnesium. Moreover, it is rich in vitamin K, which is vital for the body to absorb more calcium and prevent the risk of bone fractures.
One of the easiest ways to eat papaya is to wait until it ripens and enjoy it by itself after removing the seeds. Or add it to desserts, smoothies, or salads to enhance its taste and benefits.
Passion fruits
Passion fruits are highly nutritious, especially a variety of bone-strengthening minerals like calcium, phosphorous, magnesium, and iron. And mixing this fruit with other foods like green vegetables or milk might decrease the symptoms of osteoporosis [7].
Most prefer eating passion fruits raw with a little cream, blending it with milk, adding it to salsa or yogurt, mixing it in a smoothie, or topping white fish and meat with passion fruit sauce.
Guavas
Guavas boast a powerhouse of nutrients. Not only does it have more vitamin C than oranges, but it is also loaded with other nutrients, including vitamin A, calcium, potassium, and iron. These nutrients can effectively boost immunity and digestive health as well as allow skeletal muscles to have time to rest and prepare for growth.
It is okay to stick to one to three guavas a day to moderate your sugar intake because this fruit has a significant amount of sugar.
Lychees
Like apples, lychees mainly contain water and carbs in proportion 82:16. Also, they are rich in vitamin C, copper, potassium, and other antioxidants that could bring many remarkable health benefits, including supporting healthy bones and getting rid of the toxins in the body.
Eating 8 to 10 lychees will give an average adult the required daily intake of vitamin C. The edible part is white flesh, which is sweet when consumed fresh. When dried, the pulp tastes very sweet and a bit acidic.
Grapes
Last but not least, grapes deserve a position in the top 13 fruits to help you grow taller. That is because this fruit has many minerals needed for bone health, including manganese and potassium, and some vitamins (B, K, and C) to prevent osteoporosis [8].
One serving of grapes is a half cup (with about 16 grapes). But avoid consuming more than one cup because it might increase the fiber intake, leading to digestive distress or nausea.
You now know that the bright and colorful fruits mentioned above may help your body receive more nutrients for achieving optimum growth potential, healthy immunity, and energy levels. Consuming a variety of fruits is always encouraged instead of only eating a cup or more grapes, for instance. Besides, you need to take other healthy foods from different sources as well as perform other helpful tips here to improve your height.
FAQs
Q1: Can eating these fruits alone make me taller?
A: While these fruits provide essential nutrients for growth, height is influenced by various factors. A balanced diet, proper sleep, exercise, and genetics also play significant roles.
Q2: How long does it take to see results in height growth by consuming these fruits?
A: Height growth is a gradual process that occurs over an extended period. Consistently incorporating these fruits into your diet, along with other healthy practices, can contribute to your growth journey.
Q3: Can adults also benefit from these fruits for height growth?
A: While height growth primarily occurs during childhood and adolescence, adults can still benefit from consuming these fruits as part of a balanced diet for overall health and well-being.
Q4: Can I consume these fruits in any form, such as juices or smoothies?
A: While fresh fruits are ideal, consuming them in the form of juices or smoothies can still provide essential nutrients. However, be mindful of added sugars in commercial juices and opt for homemade or natural alternatives.
Q5: Are there any side effects of consuming these fruits for height growth?
A: These fruits are generally safe and offer numerous health benefits. However, if you have any specific allergies or medical conditions, it’s advisable to consult a healthcare professional before making significant dietary changes.
- Related post: How Do Stimulants Affect Height?
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