According to science, a person’s genetic makeup determines approximately 80% of one’s height. It is also apparent that other factors such as the environment have a hand in it.

Although genetics is credited with deciding the height of an individual, feeding on nutritious food is important. Particularly, teenagers and children must be fed on nutritious foods for healthy growth and preventing stunted growth. Nevertheless, an individual cannot increase their height after attaining their maximum. Some diets help adults in maintaining their height by strengthening their joints and bones. Adequate amounts of micronutrients and macronutrients when consumed enhance growth and development. Micronutrients include minerals and vitamins needed in small amounts, while macronutrients are proteins, carbs, and fats that offer body energy. Stunted growth is a common problem, and therefore this article explores foods that increase body height.

Leafy greens

In the nutrition, vegetables like kale, spinach, cabbage, and arugula are highly nutritious. Although the precise nutrient quantities vary between various varieties, leafy greens are rich sources of potassium, magnesium, iron, calcium, and vitamin C. Additionally, they contain high vitamin K amount, a nutrient promoting bone density that maintains the body height anchors healthy growth. Studies in 103 adult women confirmed that frequent greens significantly lower the susceptibility of de-escalated bone mass.

Sweet potatoes

Sweet potatoes improve body health besides being versatile and vibrant. They particularly contain vitamin A, which increases height and boosts bone health. Additionally, they have insoluble and soluble fiber, which favors good gut bacteria growth and sponsor digestive health. Keeping gut bacteria healthy improves nutrient uptake, which guarantees an adequate supply of minerals and vitamins required for better development and growth.


Many traditional grains have been replaced by quinoa because of its nutrient value. It has many health benefits and still supports height increment. Nutritionists claim that it has all the nine vital amino acids the human body needs and is thus regarded as whole plant-centered protein. Moreover, it contains magnesium which elevates bone mineral density.

Aaliyah seeds

Lepidium sativum or asaliya seeds support height growth by facilitating bone and muscle growth by enhancing growth hormone synthesis. Taking a single spoonful of these seeds twice-a-day, specifically in the morning and evening accompanied with a glass of warm milk, benefits children and teenagers. Further, swimming, cycling, running for about 45 minutes, or stretching is encouraged together with this food to reap better results.


Most people enjoy almonds in different ways. They pack fiber, minerals, vitamins, and healthy fats, which increase height. Additionally, they have high antioxidants, vitamins, and vitamin E amounts whose inadequacy affects the children’s growth. Particularly, vitamin E is vital in breaking down bone tissues, preventing osteoclasts.


Fatty fish such as salmon packs omega-3 fatty acids essential for heart health, body development, and growth. Studies further discovered that they boost bone turnover to grow maximally. Insufficiency of omega-3 fatty acids causes growth complications and elevated chances of children’s sleeping problems. Nutritionists recommend salmon for height growth since it is rich in protein, B vitamins, selenium, and potassium. An analysis was conducted with 100 g of salmon, which showed calcium, phosphorus, omega-3 (2.3 grams), essential vitamins, and iron. More benefits of omega-3 fatty acids in children include visual development, protection against allergies, improving cardiovascular health, blood pressure, and immune system.


Eggs supply essential nutrients for child growth and development. In this regard, they pack a range of nutrients, including proteins, phosphorus, and vitamins. Experts show that a medium-sized egg has about 6 to 7g of protein. One research found that consuming a daily egg assists the children to increase in height when fed early. However, people claim that the egg’s yolk is rich in cholesterol. Some studies have found that eating an egg has insignificant effects on bad or good cholesterol amounts. Consuming a maximum of three whole eggs is health friendly.


Fruits have a variety of strong minerals, fiber, and vitamins essential for healthy body development. Additionally, dried fruits like figs, raisins, dried apricots, and prunes are a reliable source of calcium, particularly for vegans. Pineapples, grapes, papayas, lemons, and oranges contain high vitamin C levels. According to health research, vitamin C contributes to making collagen which is the basis for mineralization. Further, scientists relate higher bone density with accrued vitamin C amounts. Blackberries, strawberries, raspberries, and blueberries help fight osteopenia from happening to their constituents in vitamins and phytochemicals. These micronutrients enhance anti-inflammatory and antioxidant functioning.


Milk contains a variety of essential nutrients in body health. According to nutritionists it provides many nutrients that support bone health, like phosphorus, calcium, and magnesium. Further, this food contains significant amounts of protein, having approximately eight grams of nutrients per serving or one cup. Further, studies reveal that raw milk stimulates elevated growth, especially in children, boost muscle building, and weight gain. In case an individual has an intolerance or an allergy, the milk can be avoided for health’s sake.


Yogurt has vital nutrients that support healthy growth, like protein. Analytically, 200 grams or 7 ounces of yogurt contains approximately 20g of protein. Some varieties still have probiotics which are essential bacteria that improve gut health. Alongside lowering inflammation and boosting immune function, studies reveal that probiotics escalate children’s growth. Additionally, yogurt provides different nutrients enhancing bone metabolisms, such as phosphorus, calcium, potassium, and magnesium.


They are nutrientious foods and particularly have significant protein amounts. This nutrient escalates the quantities of insulin, a hormone that controls children’s growth. Additionally, they have a great number of B vitamins and iron, which fight anemia, a disease contributed by an inadequate body supply of healthy red blood cells. Iron boosts tissue growth, and its inadequacy delays children’s body development. Moreover, beans contain appreciable amounts of magnesium, copper, zinc, manganese, and fiber.


Even though an individual’s height depends significantly on genetics, consuming nutritios food is necessary to enhance height development and growth. Taking balanced foods with enough micro-and macronutrients contributes to growing taller, maintaining your height, and improving overall health. Thus, incorporating a variety of nutrients provides your body with sufficient requirements for height development and healthy bones. Nevertheless, minerals and vitamins should be added whenever talking balanced diet. The focus should be taking whole foods instead of processed options. Specifically, foods that help increase weight contain magnesium, calcium, protein, vitamin C, vitamin D, and phosphorus. Ensure that foods consumed contain these vital nutrients to maintain body health.

Dietician MS, Lund University, Sweden Nutrition plays an important role in human life. Eating habits are one of the factors that affect our health. There is often a misconception among people that nutritionists force a very restrictive diet, but that is not true. In fact, I don't ban any products, but I point out dietary mistakes and help change them by giving tips and new recipes that I've tried myself. I advise my patients not to resist change and to be purposeful. Only with willpower and determination can a good result be achieved in any area of life, including changing eating habits. When I don't work, I love to go climbing. On a Friday evening, you are most likely to find me on my couch, cuddling with my dog and watching some Netflix.