What Foods are Best for Height Growth?

Anyone who wants to have a healthy adolescence in which they can finish their development properly, the first thing they should focus on is their diet. Children and teenagers whose growth plates haven’t closed yet are able to reach their highest potential height with the right lifestyle choices. However, in order to achieve that, they should be very disciplined about their height increasing plan. Next to a specific diet, they should also do regular physical activities and some stretching, as well as having regular quality sleeps and etc. In our other article, we have mentioned all the natural ways to increase your height during puberty, however in this article, we will especially mention the foods to increase height.

Note: We, as the Wanna Be Taller team, do not sell any special foods to increase height, we are a limb lengthening surgery company. This article is for the young people who want to increase their height naturally through their diets. If you have past adolescence, the only way to increase your height permanently is through limb lengthening surgery.

Height Increase through Food

During the height increasing process, eating height increase food to strengthen your bones and muscles is highly important. Eating a healthy and balanced diet should be the number one priority for the person who wants to increase their height. Especially, having enough daily protein and fat promotes healthy height growth in the bones. For this reason, the essential food groups for the height increasing diet are meat and dairy products.

Foods; such as chicken, beef, whole milk, goat cheese, full-fat yogurt helps promote height growth. Eating healthy fats daily also shouldn’t be forgotten; such as olive oil, butter, hazelnut oil, coconut oil, sesame oil, etc.

When it comes to foods that are best for height growth, taking enough vitamins and minerals daily is essential as well. In order to find out whether you have any vitamin or mineral deficiencies, you can ask your doctor to do a blood test and if you have any deficiency, you can use some supplements that your doctor suggests. However, it is also important to get these nutrients through food to sustain the health of your body. 

In terms of vitamins; vitamin D, A and C are important for the bone lengthening. When it comes to minerals; zinc, magnesium, calcium, phosphor and iron should be taken regularly. You can see the daily needs for these nutrients in the table below:

Nutrients	Daily need for women	Daily need for men
Vitamin D	600 IU	600 IU
Vitamin C	75 mg	90 mg
Vitamin A	700 mcg	900 mcg
Zinc	8 mg	11 mg
Magnesium	19-30 years old: 310 mg Over 30 years old: 320 mg	19-30 years old: 400 mg Over 30 years old: 420 mg
Calcium	1000 mg	1000 mg
Phosphor	700 mg	700 mg
Iron	18 mg	8 mg

Beans and legumes also should be a part of the height increasing diet. Especially, chickpeas and kidney beans are high in iron, zinc and magnesium. Another food group that should be consumed for a healthy height increase is nuts. Almonds, peanuts, walnuts and hazelnuts are also high in iron, magnesium and zinc.

Among the vegetables, leafy greens; such as spinach, cabbage, lettuce are highly rich in vitamin C, calcium, iron and magnesium.

Except these foods that we mentioned, quinoa, egg and fish are high in nutrients and help promote height growth with regular consuming. In addition, dark chocolate is also high in zinc, which can be helpful in height growth.

Which Fruits Increase Height?

Although we have mentioned most important food groups that help increasing height above, we haven’t mentioned the height increasing fruits. Fruits are definitely rich in vitamins and minerals, which help in height increasing. We have listed the 5 fruits that are helpful in increasing height;

• Orange

Oranges are mostly known with their high vitamin C content but in addition to that, they are also rich in calcium, potassium and vitamin B1. 

• Pineapple

Pineapples are a good source of vitamin A, and also rich in iron, magnesium, phosphor and zinc. 

• Strawberry

Strawberries are rich in iron, copper, phosphor and vitamin B6, as well as they are a good source of vitamin C. Eating 10 strawberries daily will provide you enough vitamin C.

• Banana

Bananas are especially high in potassium, vitamin C and magnesium. They also help with muscle and joint pain. Eating 1 banana after doing exercise helps speed up the muscle recovery process.

• Pomegranate

Pomegranates are highly rich in antioxidants and help prevent getting sick in the winter. They also contain high amounts of vitamin C, K, iron, calcium and folate. Eating pomegranates regularly help reduce the blood pressure and blood sugar levels.

It is also good to mention that you should aim to drink 7-8 glasses of water daily. Enough water intake helps your metabolism to work properly, regulates your digestion so that your body is able to absorb the nutrients more easily.

Wanna Be Taller is Turkey’s first and the most experienced limb lengthening surgery company. We help our patients both from abroad and from Turkey to reach their dream height for the last 10 years. Next to limb lengthening, we also do successfully limb reduction surgeries. You can reach our patient’s limb reduction success story from here. You can also watch our food event Youtube video with our patients below. Please contact our patient consultant to get more information about limb lengthening and limb reduction surgery.