The significance of vitamins in supporting human height growth is abundantly supported by evidence. While vitamin D is frequently emphasized, vitamin C also plays a pivotal role in promoting growth during childhood and adolescence. In this article, we will explore the top 20 vitamin C-rich foods that aid in height increase. Whether you’re seeking natural methods to boost your vitamin C intake or simply curious about height-enhancing foods, continue reading for valuable insights.
What’s the role of vitamin C?
Vitamin C, also known as ascorbic acid, is a crucial nutrient with diverse functions in the body, contributing to growth, development, and tissue repair. Its essential roles include wound healing, iron absorption, collagen production, bone, teeth, and cartilage maintenance, as well as supporting the immune system.
Additionally, vitamin C acts as a potent antioxidant, safeguarding the body against damage caused by free radicals, pollutants, and toxic chemicals. Free radicals are unstable molecules that can lead to cellular damage and contribute to various health conditions, such as heart disease, cancer, and arthritis.
Studies have unveiled other potential benefits of vitamin C, including reducing inflammation, promoting healthy skin aging, improving macular degeneration, and lowering the risk of cancer and cardiovascular disease. Consequently, ensuring adequate vitamin C intake through dietary sources or supplements is indispensable for overall health and well-being.
Does vitamin C help you grow taller?
While vitamin C is essential for overall health, it’s important to note that it does not directly cause an increase in height. Height growth is primarily determined by genetic factors and hormonal influences during childhood and adolescence. However, vitamin C plays a supportive role in bone health and development, which indirectly affects growth.
As mentioned earlier, vitamin C is crucial for the formation of collagen, which is an important component of the bone matrix. Collagen provides structural support to bones, making them more resilient to fractures and deformations. Proper bone health is essential during growth spurts, as it allows the bones to develop and elongate properly.
Furthermore, vitamin C’s role as an antioxidant helps protect the body from harmful toxins and oxidative stress, which can impact overall health and indirectly contribute to the body’s ability to grow and develop optimally.
In summary, while vitamin C doesn’t directly make you grow taller, it plays a significant role in supporting bone health and overall well-being, which can indirectly contribute to a healthy growth process during childhood and adolescence. Remember to maintain a balanced diet that includes adequate amounts of vitamin C along with other essential nutrients to support your growth and development.
| Age | Gender | RDA (mg)/day |
| 0 – 6 months | Both | 40 |
| 7 – 12 months | Both | 50 |
| 1 – 3 years | Both | 15 |
| 4 – 8 years | Both | 25 |
| 9 – 13 years | Both | 45 |
| 14 – 18 years | Girls | 65 |
| 14 – 18 years | Boys | 75 |
| 19 and older | Women | 75 |
| 19 and older | Men | 90 |
| Pregnant teens | Girls | 80 |
| Breastfeeding teens | Girls | 115 |
| Pregnant women | Women | 85 |
| Breastfeeding women | Women | 120 |
Top 20 foods that are high in vitamin C for height increase
Kakadu Plums:
Kakadu plums, native to Australia, boast the highest vitamin C content of any food worldwide. With a staggering 2,907 mg of vitamin C per 100 g, they provide a remarkable 2,769% of the daily value. Although they can be consumed fresh, their sour and fibrous nature often leads to their popular use in juices, jams, and sauces.
Acerola Cherries:
Acerola cherries offer a delightful blend of sweetness, sourness, and fragrance. Just 100 g of these cherries contains 1,677 mg of vitamin C, providing impressive antioxidant and anti-inflammatory properties. They are commonly enjoyed raw, used in juices, or incorporated into various dishes.
Rose Hips:
Although unusual, rose hips are rich in vitamin C, containing 426 mg per 100 g. These small, sweet, and tangy fruits are often used to make jam, jelly, syrup, wine, or tea. While they can be eaten raw, caution should be taken with the hairs inside the fruit, as they have been historically used as itching powder.
Guavas:
Guavas, a pink-fleshed tropical fruit native to South America and Mexico, offer a refreshing flavor and are rich in antioxidants. With 228 mg of vitamin C per 100 g, guavas serve as an excellent source of nutrients. The unique part about this fruit is that its skin is also edible, adding to its nutritional value.
Blackcurrants:
Though blackcurrants have a strong taste, they are delightful to eat raw when fully ripe. Consuming 100 g of blackcurrants provides an easy 200 mg of vitamin C.
Parsley:
This powerhouse herb contributes to improved bone, blood, cell, and artery health. A handful (100 g) of fresh parsley contains 190 mg of vitamin C and 548 µg of vitamin K. It can be used as a garnish in sauces, salads, and marinades, or cooked in soups or quiches.
Spinach Mustard:
Raw chopped spinach mustard delivers 130 mg of vitamin C per 100 g, providing 124% of the DV. While cooking may reduce the vitamin C content slightly, 100 g of steamed spinach mustard still offers 110 mg or 106% of the DV. Additionally, spinach mustard is rich in calcium, potassium, fiber, folate, and manganese.
Red Peppers:
High in vitamin C, 100 g of red pepper contains 126 mg of this nutrient while being low in calories. Their versatility and health benefits make them an excellent addition to daily meals. Enjoy them chopped in salads or used to make hummus, for instance.
Brussels Sprouts:
Part of the family that includes cauliflower and broccoli, Brussels sprouts are packed with nutritious benefits. A 100 g serving of steamed Brussels sprouts delivers up to 97 mg or 94% of the daily value of vitamin C, along with being a good source of vitamin K for bone health.
Kale:
Whether processed for soup or stir-fried, kale is a super green veggie that can be included in any meal of the day. Just 100 g of steamed kale contains 93.5 mg of vitamin C, making it an excellent choice for lunchtime salads.
Kiwis:
These refreshing and delicious fruits provide 71 mg or 68% of the DV of vitamin C in a 100 g serving of kiwi. Enjoy sliced kiwis daily to obtain a good amount of this nutrient along with a high level of dietary fiber, which aids in reducing bad cholesterol.
Broccoli:
With 79 mg of vitamin C per 100 g of raw broccoli, it supplies 76% of the DV. Steaming or microwaving broccoli can help retain more vitamin C compared to eating it raw.
Papayas
This tropical fruit only grows in hot climates, and its taste has been similar to cantaloupe or a more exotic version of a mango. Cut it like a melon, remove the seeds, and enjoy the soft flesh. Just 100 mg of papayas, you can get 60 mg of vitamin C.
Strawberries
These pretty and healthy fruits include a various and powerful mix of vitamin C, folate, manganese, flavonoids, and other antioxidants. Just 100 g of strawberries offers up to 57 mg of vitamin C or 55% of the DV.
Lemons
Part of the citrus family, 100 g of fresh lemon offers 53 mg of vitamin C or 51% of the DV. One of the simplest ways to use lemon is to balance the flavors in many dishes or simply make a glass of lemon juice to drink every day.
Oranges
These fruits are well-known for the amount of vitamin C which contributes to supporting your overall health and growth. In every 100 g of orange, you easily get 52 mg of vitamin C or 50% of the daily value.
Lychees
These yummy perfumed fruits are best eaten fresh. Peel with your fingers, then suck or nibble the flesh from the seed. They not only make a refreshing end but also deliver 45 mg of vitamin C for every 100 g of lychees.
Mango
Mango is great as a dessert, smoothie, milkshake, salad, and a topping for ice cream. It is just as nutritious as it is refreshing and delicious. 100 g of mango packs in 37 mg of vitamin C. Also, it is a good source of copper and folate.
Cantaloupe
100 g of this refreshing summer fruit offers 26 mg of vitamin C or 25% of your daily vitamin C needs. Enjoy it on its own, or try making a yummy dish of fruit salads with cucumber and quinoa.
Tomatoes
These juicy and sweet tomatoes are full of antioxidants that are actually doing some good for the body. 100 g of tomato includes 22 mg of vitamin C or 21% of the DV, making it a great source of micronutrients. Aside from enjoying tomato slices on your sandwich, cooking these fruits, like in stews or sauce, is an ideal way to boost the amount of lycopene that the body can absorb.
Is adding effervescent vitamin C helpful?
Although it is possible to obtain vitamin C from natural food sources, some people prefer to take effervescent vitamin C supplements for various reasons. Effervescent vitamin C is a unique form of the vitamin that is delivered faster and absorbed more easily by the body than regular tablets or capsules. In addition to supporting a healthy immune system, it can aid in preventing infections and promoting the regeneration of blood cells. However, excessive consumption of effervescent vitamin C may lead to negative side effects such as kidney stones, stomach ulcers, and nausea. It is essential to follow the recommended dosage guidelines and consult with a healthcare professional before taking any new supplement.
In conclusion
Vitamin C plays an essential role in the proper function and growth of various body parts. It can be obtained from many fruits and vegetables, making it easy to add the recommended amount of this nutrient to your diet. Additionally, supplements are also available, but it is important to consult with a doctor to avoid overdosing on vitamin C.
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