Foods to Eat to Grow Taller: What Kinds Should I Eat?

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There are several factors that affect height, including an individual’s set of genes, and adequate nutrition. Growth generally spurts at puberty, and lasts until early adulthood. Once this period is over, there is almost nothing that can be done to change one’s height. This is usually the period where eating the right kind of diet can matter greatly. Here are some examples of the foods to eat to grow taller.

Calcium-Rich Foods

Calcium is stored in the bones where most growth and development occur. It is an important mineral that influences bone growth and strength. Eating foods abundant in calcium is best complemented with proper exercise in order to have stronger bones. Food options that promote calcium elimination should be taken in moderation or if possible, avoided. These include caffeinated drinks, salty and sugary items, and alcohol.

Protein-Rich Foods

Eating protein-rich foods promotes growth hormone production, thus it is an essential part of the diet which can help one grow taller. Protein is also responsible for muscle tissue building, energy production, and even weight control. Opt for lean meat, and focus on eating fish and milk in order to avoid fat and cholesterol build up in the body. Health experts recommend eating only one egg a day, and drinking at least two glasses of milk daily.

  • Protein-rich foods - meat, chicken, fish, egg, milk, seafood, and other dairy products

Foods Rich in Essential Vitamins and Minerals

Essential vitamins and minerals which are necessary for growth are vitamin A, vitamin D, and zinc. Vitamin A and vitamin D strengthen the bones and promotes calcium absorption, while zinc encourages growth and immune system health. Eating a diet consisting of fruits and vegetables also promotes growth and overall health of the body.

  • Vitamin A rich foods - carrots, liver, green leafy vegetables

  • Vitamin D rich foods - beef, fish, dairy, cod liver oil, liver, eggs.

  • Zinc rich foods - oatmeal, oysters, beans, chicken, nuts, seeds, liver, pork.


It may be surprising to note that water is also important in growing taller. Water does this by effectively distributing all the vital nutrients to different organs inside the body, thus promoting growth and development. Individuals should drink eight to ten glasses of water every day.

Although the height of an individual mostly depends on his genetic make-up, studies have shown that an increase in height can be possible. It can be done by choosing the right foods to eat to grow taller, by doing regular exercise, and getting enough sleep, especially before one reaches full adulthood.


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