While height primarily depends on genetics, getting a sufficient amount of nutrients in your diet is essential to ensure your child’s proper growth and development. Although it is not possible to grow taller once you have reached the maximum height, certain foods can aid in maintaining the height by keeping your child’s bones, joints, and body strong and healthy. Protein, for example, plays an important role in healthy development while also promoting immune function and tissue repair. Other micronutrients like vitamin D, calcium, magnesium, and phosphorus are involved in bone health, which is fundamental to growth.

Meanwhile, other research has shown that probiotics, a type of beneficial bacteria often found in fermented foods, could also lead to healthy growth in children. Not just probiotics, the beans masala you served warm from a hot case, the chicken biryani that’s a hit in your household, and the minty yoghurt you served fresh from a casserole, all these foods do help in growing taller. Read on to know more about foods that could help your children grow taller.

1. Beans


Beans are extremely nutritious and a great source of protein. Protein is shown to elevate the levels of insulin-like growth factor 1 (IGF-1), which is an important hormone to regulate growth in children. Beans also contain B vitamins and iron, which help protect against anemia, a condition where there is a lack of healthy red blood cells in the body. Iron is much required for tissue growth, and iron deficiency anemia could lead to delayed growth in children. Additionally, beans are rich in other nutrients, like fiber, magnesium, copper, manganese, and zinc.

2. Leafy greens

leafy greens

Leafy greens, like arugula, spinach, cabbage, and kale, are amazing when it comes to nutrition. Although the exact amount of nutrients can fluctuate between different kinds, leafy greens still offer a concentrated amount of vitamin C, magnesium, calcium, iron, and potassium. They are also high in vitamin K, a nutrient that increases bone density to aid enhanced growth and maintain your height. It is also possible that daily intake of greens was associated with a significantly lower risk of decreased bone mass.

3. Chicken


Chicken is rich in protein along with several other essential nutrients and can be an excellent addition to a healthy diet. It is particularly high in vitamin B12, a crucial water-soluble vitamin when it comes to maintaining your height and growing taller. It is also filled with taurine, an amino acid that is responsible for regulating bone formation and growth. Chicken is also loaded with protein, containing around 20 grams in an 85-gram serving. Although the exact nutritional profile can differ a bit based on the cut and cooking method, chicken is a good source of selenium, niacin, phosphorus, and vitamin B6.

4. Yogurt


Yogurt is an excellent source of several important nutrients that are essential for growth, including protein. Just 200 grams of Greek yogurt contains nearly 20 grams of protein. Certain kinds also contain probiotics, which are beneficial kinds of bacteria that can support gut health. Besides improving immune function and decreasing inflammation, research shows that probiotics can help increase growth in children. Yogurt is also an excellent source of several nutrients involved in bone metabolism, including magnesium, calcium, potassium, and phosphorus.

5. Almonds


Almonds are packed with most of the vitamins and minerals vital for growing taller. Other than bringing a host of healthy fats to the table, they are high in fiber, magnesium, and manganese. Also, almonds are a rich source of vitamin E, a fat-soluble vitamin that can double as an antioxidant. A deficiency in this essential vitamin can result in serious side effects, including stunted growth in kids. Almonds could also help aid bone health.

6. Quinoa


Quinoa is a highly nutritious kind of seed that is often swapped in for other grains in the diet. It is one of those few plant-based foods that is considered a complete protein, which means it contains all of the nine essential amino acids your body needs. Quinoa is also a great source of magnesium, a necessary element of bone tissue that could increase bone mineral density. Additionally, each serving of quinoa contains a healthy dose of manganese, phosphorus, and folate, all of which are essential for bone health as well.

7. Sweet potatoes

sweet potato

While being versatile and tasty, sweet potatoes are great for your child. They are highly rich in vitamin A, which could improve bone health and help you grow taller, and also maintain your child’s height. They also have both insoluble and soluble fiber, which promotes digestive health and fosters the growth of good gut bacteria. Also, maintaining a healthy gut microbiome can boost nutrient absorption to ensure that you are getting the vitamins and minerals you need for development and growth. Sweet potatoes are also packed with other important nutrients, including potassium, vitamin C, manganese, and vitamin B6.

8. Eggs


Eggs are a popular powerhouse of nutrition. They are especially rich in protein, with all of 6 grams packed in a single large egg. Moreover, they contain a wealth of other vitamins and minerals necessary for growth, including vitamin D, which increases calcium absorption to maintain skeletal health. A small study found that when children with low vitamin D levels are given vitamin D supplements, it led to increased growth in 6 months. What’s more, a study in 874 children observed that eating eggs regularly was linked with increased monthly height gains.

9. Milk


Milk is often seen as a key component of a healthy, well-rounded diet. It is also known to help support growth by providing several nutrients that are essential for bone health, including magnesium, calcium, and phosphorus. Moreover, milk is rich in protein, with nearly 8 grams of the nutrient in a single 1-cup serving. What’s more, research shows that cow’s milk can stimulate increased growth in children and help support weight gain and muscle building. But, avoid milk if your child has an allergy or intolerance.

10. Berries


Berries, like raspberries, blueberries, strawberries, and blackberries, are all filled with important nutrients. They are especially high in vitamin C, important for promoting cell growth and tissue repair. Vitamin C also enhances the synthesis of collagen, the most abundant protein in your body. Studies have shown that collagen can increase bone density and improve bone health, which might help you grow taller and maintain your height. Berries also have a range of other vitamins and minerals, which include fiber, vitamin K, and manganese.


Nutrition plays a key role in promoting proper development and growth. While these foods are bound to make a huge difference, make sure your child also participates in sports activities for further development. So, start loading their plates and lunch boxes with these foods and see them shoot up!