11 Foods That Make You Taller

1. Chicken

Chicken is a great source of protein. One 3-ounce serving of chicken contains 20-21 grams of protein

Chicken also contains many essential vitamins, such as B1 (thiamine), B5 (pantothenic acid), B6, and B12. Vitamin B12 plays a vital role in your child’s growth. It has taurine, which is the building block for bone formation. 

2. Leafy greens

Leafy green vegetables such as kale, broccoli, and cabbage, are rich in iron and calcium and helpful in bone resorption.

Vitamin K, another vital component of leafy vegetables, helps maintain bone density and height. These vegetables are also rich in antioxidants and vitamin C, which help reduce stress and promote healthy growth.

3. Beans

Beans are a good source of protein, which is essential for bone development. Protein is directly related to increasing levels of GF-1, which is a growth factor hormone that regulates growth in children. Beans are also great sources of bone-building vitamins (vitamin K) and minerals such as magnesium, potassium, and zinc.

4. Quinoa

Quinoa is an excellent plant-based source of protein that contains 9 essential amino acids and is packed with bone-building vitamins, magnesium, potassium, and zinc.

5. Almonds

Almonds are powerhouses of vitamins, minerals, and healthy fats, nutrients that can help children grow taller. Almonds are also rich in manganese, magnesium, and vitamin E, which help in bone development. Consuming almonds on a regular basis can help inhibit the growth of osteoclasts (cells that break down bone tissue).

6. Low-fat dairy

Dairy is a rich source of calcium and vitamin B, which are needed for proper bone growth and development.

According to the National Institutes of Health, recommended average calcium intake ranges from 200 mg for children aged 0-6 months to 1,300 mg for those aged 9-18 years. 

Dairy products such as yogurt and some types of cheese are also very high in protein, which helps maintain the GF-1 hormone in children.

7. Eggs

Many studies report that eating eggs every day helps in bone growth in children, which contributes to their height. Eggs are packed with minerals and vitamins such as phosphorus, iron, and vitamins D and B. One whole egg contains the following nutrients:

• 24.1 mg of calcium
• 6.24 grams of protein
• 1.24 mcg of vitamin D
• 35.7 mcg of folate
• 0.513 mcg of vitamin B12

8. Sweet potatoes

Sweet potatoes are rich in potassium, vitamins A, C, and B6, and manganese, which help with bone health and height.

Sweet potatoes are also a good source of both soluble and nonsoluble fiber. Fiber promotes smooth digestion, which helps with nutrient absorption.

9. Fatty fish

Fish is packed with bone-building nutrients, such as vitamin D and calcium. Fish is also an excellent source of protein and omega-3 fatty acids which aid bone metabolism. 

10. Asaliya seeds

Asaliya seeds are rich in nutrients, protein, and fiber. They are also known for their high calcium content. Calcium is an essential component of bone-building and can help children grow taller.

11. Carrots

Carrots are rich in beta-carotene, which is converted into vitamin A in the body. Vitamin A plays an important role in the absorption of calcium.