Foods That Make You Taller

Posted 6 months ago by Prakhar Parihar in

Most people in the world get concerned about their height at one point or other in their lives. The standards of beauty and attraction are such that taller people are generally considered more attractive than shorter ones in most parts of the world. And that goes for both sexes. Hence, everyone wants to grow tall so that they achieve their desired height and attractiveness. That is also why shorter people can be self-conscious about their height and it can lead to low confidence and self-esteem. However, your height is a factor which you generally do not have much control over. It is mostly decided by your genes and how much growth hormones are going to be produced in your body. However, there certainly are factors which you utilize which can have an effect on your height.

Foods That Make You Taller

List of Foods that Help Make You Taller

So, as we mentioned previously genetics is the primary factor which is going to decide the general range of your height. However, your diet plays a crucial role in the makeup of your body and in which direction it is going. You must have heard the saying that you are what you eat and that is true to a major extent. You can enhance your growth and add inches to your height if you follow a healthy and well-balanced diet which is rich in nutrients which help subtly enhance your growth and height. Foods which are rich in vitamins, nutrients, and minerals like calcium, potassium, zinc, vitamin C, proteins, manganese, phosphorus, etc will help stimulate your growth and increase your height. Now, let us learn about a bunch of foods which contain many of these nutrients which help increase your stature.

Milk and Dairy Products

Milk is fantastic for growth and increasing your height. That is why people all over the world give milk[1] to their children on a daily basis. Milk contains many essential nutrients which stimulate growth and help increase height. It contains many essential growth nutrients like calcium, vitamins A, B, D, and E, and proteins too. Calcium is essential for the growth of your body as it is needed for the good health of your bones which decides the structure and in turn the height of your body. Vitamin D in it is also essential for the body as it is crucial for allowing the absorption of calcium into the body from different foods. Hence, it is really good for your health and also your height dreams if you drink at least a couple of glasses of milk every single day. Consequently, other products made from milk also contain many of the aforementioned essential growth nutrients. Dairy products such as cheese, yogurt, and the classic Indian paneer are not just really tasty but also beneficial to your growth. Consequently, include more dairy products into your diet and we have an inkling that you won't mind that at all. Milk and dairy products also contain tons of protein in it which plays one of the most crucial roles in the growth and overall development of the body. So, you will be covered from that front also. Furthermore, it has been scientifically proven too. A 2009 study published in the "Journal of Clinical Endocrinology and Metabolism" studied the effects low levels of vitamin D had in the final height in young women. The study displayed conclusively that women with lower levels of vitamin D did not grow to their full height potential.


Eggs are one of the most common sources of nourishment and sustenance for millions of people all over the world. They contain many essential nutrients and vitamins for the body and its proper growth. Its reasonable and economical price and wide-spread availability make it crucial for the whole of the human race. Eggs[2] are densely packed with proteins. Since those proteins can turn into a chicken you can understand how essential it is even for the formation of the body. That is because it is essential even for the formation of the most basic building block of our bodies which are cells and tissues. Moreover, eggs contain a bunch of other essential nutrients like vitamin D, B2, calcium, and riboflavin. All of these nutrients are crucial for the development and maintenance of your bones. They are also instrumental for a healthy and growing body. Both the yolk and the whites of the eggs contain proteins and other nutrients but yolk can make your chubbier by increasing the fat content in your body. You can just consume the whites of the egg which are basically all protein. Eggs also contain omega 3 in them which can help increase your height. Furthermore, it is not well known but eggs also contain vitamin A. Vitamin A can also help stimulate growth and make you taller as it also helps in bone development. Moreover, it will even help improve your eyesight. You should be eating 3 to 6 eggs or at least its whites every single day to enhance your growth and keep your body nourished and healthy.


Chicken is another great food to help increase your height. That is because it contains a lot of proteins in it. And as you know, protein is essential for the formation and growth of cells and tissues in the body. Those, in turn, help build the muscles and grow the body to its full and final state. Hence, you should consume ample or even abundant amounts of protein while you are growing so that your body has all the proteins it needs to help you grow tall and strong. Hence, you should add chicken to your regular diet to get tons of protein. It is a lean source of protein so you do not need to worry about fattening up due to this. You should certainly add at least 50 gms of chicken[3] to your daily diet without any issues. That will provide your body with tons of high-quality lean proteins which will help you grow taller, bigger, and healthier.

Soy Bean and Its Products

Soybean is one of the healthiest foods around. It is a vegetarian source of many fantastic nutrients which are mainly found from meats and such. It contains tons of densely packed nutrients which are crucial for the proper growth and health of the body. Soy is chock full of proteins, vitamins, folate, carbohydrates, and even fiber. Many of these minerals and nutrients not just help to grow and maintain your bones but also build your tissue and muscles. Hence, it is a great food source to maintain a growing body and its proper and appropriate growth. Moreover, you can consume soy[4] in a variety of ways. There are various soy products which are available in the market nowadays. That is because it was not well known before but now people have come on to it and realized all the benefits and wonders it provides to the body. You can consume soybeans in a direct fashion by including baked or boiled beans into your diet and dishes. Moreover, you can use them with rice, in salads, or in any other dishes of your choice. You can even include soy milk into your diet. Soy milk is a terrific source of proteins and vitamin B12 which are essential for the proper growth of your body and its height. Furthermore, B12 aids in growth even more as it is crucial for keeping your red blood cells well and healthy so that your growing body and its cells and tissues get ample amounts of oxygen which they need. You can even add both dairy and soy milk to your diet if you want. Or you can consume soy milk products too like tofu. Tofu is like a cheese which is made from soy milk instead of regular dairy one.


Banana is a delicious fruit which people all over the world eat every day to get the energy to get through their days. Furthermore, bananas can be highly beneficial to you and your growing body. It will help promote the healthy growth of your body and make sure that it is getting many of the nutrients essential for proper growth of your body height. Bananas are one of the best and most efficient sources of supplying potassium to your body. Potassium is very important for the healthy growth of your body. It helps to stimulate your metabolism, improve your muscle strength, and even curb the risk of serious organ disorders like heart and kidney issues. The potassium is also amazing for maintaining and protecting your bones and teeth. Moreover, it is crucial to neutralize the effects of sodium on the bones which is harmful and deteriorates your bones which could result in stunted growth. It also helps keep the bones strong by regulating the amounts of calcium in there. Bananas even themselves provide a lot of calcium to your bones and body to enhance your growth and make you taller. Furthermore, bananas are also a good source of manganese which is also great for your bone health. It can even enhance your metabolism and supply you with probiotic healthy bacteria. All that will help make you grow long and strong and improve your absorption of calcium from food sources. Also, bananas[5] are a great source of magnesium for the body too. Magnesium is also essential for the body to process vitamin D and in turn calcium too. Hence, it is also essential for the growth of your height as it is essential for the growth and health of your bones. It will reduce the risk of a crippling bone disease called osteoporosis which could hamper your growth critically.


Oatmeal is an excellent filling and nutritious source of nourishment for the body. It contains tons of calcium in it. And as you know, calcium is essential for the growth, development, and maintenance of the bones. Your bones and their growth is the major mechanism which is the factor behind your height. Hence, consuming enough calcium when you are growing is essential to prevent it from stunting. Other than that, oatmeal also contains a lot of proteins in it. They also help promote your height by adding to your muscle mass and helping the growing body. It is actually one of the best vegetarian sources of protein along with soy. Hence, it can also aid in the repair of harmed tissues and even bones. Moreover, oatmeal[6] is an amazing source of dietary fiber for the body too. Dietary fiber is fantastic for a growing body as it keeps the body healthy and properly working. It helps to enhance the metabolism which allows you to absorb more essential nutrients which aid in your growth. Furthermore, it will manage the levels of glucose in your blood which will also manage levels of cholesterol. Overall, it will keep your body healthy and fit so that your growth isn't hampered by any deficiencies or the like. The abundance of proteins in oatmeal also provides amino acids to the body. Those are crucial for proper and suitable growth and functioning of the body. You can quite easily eat 50 gms of oatmeal every day to enhance your health and stimulate your growth. Oatmeal is fantastic as a breakfast food and millions of people start their day right with it.

Salmon and Other Fish

Fishes like salmon, tuna, etc are a great source of proteins[7] for the body. Proteins are essential for the formation of muscles and tissues in the body which is crucial while your body is growing. Inadequacy of it will certainly lead to stunted growth. So, eating fishes like salmon or sardines is a good idea for your health and growth. These fishes also contain ample amounts of vitamin D in it which as you know already, is essential for the state and growth of your bones. And that, in turn, is crucial for your height as your body's growth depends on that. Vitamin D is essential for the absorption of calcium into the bones. The proteins in the fishes will also help with reducing bone erosion which will keep your bones in top shape. The fishes and basically a lot of seafood also contain omega 3 fatty acids which are amazing for stimulating the growth hormones in your body which will enhance your height. These nutrients also aid in your growth by helping with your brain development and curbing the risk of heart diseases. So, if you like it, regularly eating seafood and fishes like salmon, tuna, sardine, mackerel, etc every once in a while can do wonders to enhance your growth and keeping your body healthy and fit.


Pineapple is a fantastic, juicy, and delectable tropical fruit. People all over the world love enjoying its unique sweet but still tart flavor. They contain compounds which help you sleep and sleep better also. With regular consumption of pineapples[8], you will notice that you are sleeping better and more restfully, fall asleep quicker and can even sleep for longer. Getting ample amounts of sleep, which is about 8 hours, is essential for maintaining good health, both for the body and the mind. Moreover, better sleep means more production and secretion human growth hormone from the pituitary gland which is what makes your body grow. Your body's production of this hormone slows down as you age so stimulating its production from external sources is a good idea. This terrific fruit does all this by aiding in the production and excretion of melatonin which is an essential biochemical in the human body. Melatonin is the main compound which is essential for your sleep and its restfulness and basically all other properties. And that, in turn, enhances the production of human growth hormone which aids in your proper growth. You even grow taller every day while you are sleeping so there is something definitely there. Furthermore, regular consumption of pineapple will also improve your digestive health. That will also aid in your growth by allowing your body to more efficiently absorb essential growth nutrients from foods.

Raw Chocolate

Chocolate is considered to be a delicacy all over the world. People enjoy its great unique taste while also reaping the benefits has for body and health. Chocolate stimulates your pituitary gland which is situated in your head nearby your brain. It is the gland which produces many hormones for your body which allows you to live your life in good health and relative happiness. That is because it is the gland which produces dopamine. Dopamine[9] is the main compound responsible for making you feel good and happy. More importantly, it also produces human growth hormone for the body. That is the hormone which facilitates the growth of your body. Moreover, it is also a fantastic source of tryptophan which is an amino acid. It is crucial for the synthesis of proteins in the body. Hence, it assists in building up the body and adding to its growth.


Orange is another great fruit which is beneficial in the natural growth of your body and increasing your height. People are generally aware of its tons of benefits for the health that is why many people consume it in juice form every day with their breakfasts. Oranges[10] or its juice help with the growth of your body as they are rich in vitamin C. Vitamin C is essential for the body as it aids in the formation, growth, and maintenance of every cell and tissue in your body. That is how oranges help build up an develop the body. It will even make your skin better by facilitating the skin cell's regeneration. These properties apply to many citrus fruits so you can mix and match a bit. Oranges with their vitamin C will also help improve and enhance your immune system. That will keep you healthy and curb any risks of factors which could slow down or stunt your growth.


Spinach is one of the healthiest green leafy vegetables around. No wonder Popeye ate it to grow stronger and bigger. Spinach is a rich source of tons of nutrients. It contains a bunch of vitamins, minerals, and fiber too. It is a terrific source of vitamin K. Vitamin K is an essential nutrient for many functions in the body along with keeping up the bone health. It also contains a lot of minerals like zinc and iron. These minerals are also essential for maintaining the health of the bones. All these properties aid in the proper growth of bones which is instrumental in making you taller and giving you a respectable height. Furthermore, spinach is also rich in calcium and you already know it is essential for your bones and their growth. Spinach[11] even stimulates the production of the human growth hormones in the body. Consequently, spinach is one of the most beneficial veggies around and will move mountains to make you tall like one. The fibers in it will enhance your metabolism and digestion so that your body can more easily absorb all the other nutrients present in it. It will help purify your blood by cleaning it, promoting its production so that the essential nutrients get supplied to each corner of your body more efficiently. Hence, you will grow at the fastest pace possible if you include this amazing green leaf into your daily diet. It is practically a medicine that way.

Indian Ginseng

Indian ginseng is medicinal herbal root whose scientific name is Withania Somnifera and is commonly known as Ashwagandha in its native India. It is a herbal remedy which can aid you in making you taller naturally. This amazing herb contains tons of minerals and nutrients for the body. These nutrients are great for improving and enhancing the growth of the bones. They even help increase bone density to make them stronger along with making them bigger and longer. Indian ginseng even stimulates the production of human growth hormone indirectly which has the biggest hand in growing your body and making you taller and bigger. You can consume Indian Ginseng by using the following recipe. You can easily obtain ashwagandha powder in any herbal or medical store in India. Just mix a couple of tablespoons of Indian ginseng powder into a glass of warm milk and drink it in the night before sleep. This will rapidly aid in your growth and make you taller fast. Use cow milk and do not consume oily, spicy, fried, or basically any type of junk food while you are following this remedy to get the best results. You can also add some sugar or honey to improve the taste and add some sweetness.


Raisins are dried up versions of grapes[12]. They are rich in amino acids. They contain an amino acid named L-Arginine which is fantastic and highly effective in enhancing your growth and making you taller. L-Arginine raises the level of human growth hormone in the body by stimulating its production. You can consume this tasty and tiny food as a source of snack. You can replace any junk food with this to stay healthy while also improving your growth and making yourself taller. So, consume a bunch of raisins daily to improve your height. You can include this in other dishes like salads or even in a trail mix with other dry fruits and nuts.

Nuts and Seeds

Nuts and seeds are highly nutritious for the body and they make for great snacks. They contain many essential nutrients for the body which help increase your height and grow your body overall. They contain tons of healthy fats, amino acids[13], and proteins which aid in the building of new tissue and cells. Hence, nuts and seeds could be instrumental in improving your growth rate by adding to your muscles and mass. You can use various nuts and seeds like peanuts, almonds, flax seeds, etc to get some extra help in increasing your height. Just replace your usual junky snacks with these nutritious ones and you are good to go.


Avocado is a fruit which has a meteoric rise to popularity. People world over are becoming aware of its tons of benefits along with its great taste and texture. Hence, it is becoming a quite widespread ingredient. Though, not many are aware that this brilliant fruit can also help you grow taller. Avocados[14] are a rich source of healthy fats which is seldom seen in fruits and veggies which give it its unique flavor and texture. These healthy fats are great for the body and instead of fattening you up, they curb the amount of cholesterol in your body. Hence, it helps to improve your growth by making you healthier. It even has properties which help prevent a disease called Osteoarthritis. This disease affects the bones and can be a permanent detriment to your growth and height. All in all, you should start eating more avocados if you do not already. You can consume it in a variety of ways from salads and dips to shakes and smoothies. It great sweet and fatty taste goes with a lot of things.


Turnips is a great root vegetable which holds many benefits for the body. A scientific study showed conclusively that turnips are a fantastic source of many excellent vitamins, minerals, proteins, fibers, cholesterol and healthy fat too. These nutrients are very important for the growth of the body as they help perform many essential functions the body needs while growing. Hence, consuming turnips[15] daily in your meals will improve your health a lot and help you make taller, stronger, and much healthier. You can eat fresh turnips raw, include it in your salads or dishes, and even consume it in juice form.


Who would have thought this popular, delectable, and extremely juicy tropical fruit can also help increase your height to your desired levels. This amazing fruit is not just ridiculously tasty but also highly improving to your health. It helps make you grow taller by improving your bone's growth and making them stronger too. This is because mangoes are a rich source of vitamin A. These facts have been confirmed by multiple scientific studies into mangoes. You can easily consume mangoes raw to enjoy its delicious flavors along with its benefits for your growth, just make sure to choose a ripe one.

Bok Choy

This is a type of cabbage which originated in and is native to China. Hence, it is also known as Chinese cabbage and it is full of nutrients for the whole body. It contains tons of vitamins, minerals, carbohydrates, and fiber which improve your health greatly and enhance your growth rate. This great green veggie can also stimulate the production of human growth hormone in your pituitary gland to help make you taller and bigger. Consequently, you should consume this awesome veggie as much as you can if it is available around you and if you can get your hands on it.

Pumpkin Seeds

People eat and enjoy pumpkins all over the world but its seeds are neglected for the most part. That is certainly not right as its seeds also hold many benefits for the body. Pumpkin seeds are chock full of zinc which is great for your body. Zinc in the body promotes the growth of cells and tissues to build up your body. That helps to make you taller and bigger. Moreover, zinc will help you get a restful full night sleep. You already are aware of how good that is for improving your growth rate and increasing your height. A sound sleep will help release more human growth hormones in the body which will certainly make you taller and bigger. Furthermore, it will allow your bones to decompress and stretch. That slowly but surely adds a bit of length to your height to make your even taller. So, carry around a bunch of pumpkin seeds with you wherever you go and munch on them whenever you feel peckish. This will keep your body healthy by curbing the intake of junk food and make you taller by improving your growth.

White Beans

You can also include white beans into your diet to help increase your height. They are an amazing source of iron for the body. Iron is essential for the body as it is crucial for the production of blood and hemoglobin for the body. Having a pure and healthy blood supply means that it can supply essential nutrients and oxygen to other parts of the body. Hence, your cells and tissues of the body can multiply and repair and rejuvenate to promote the growth of the body. This is crucial for the growth and repair of the body which keeps you healthy. In turn, you will be able to grow to your destined height without much risk of stunted growth.


Broccoli is another one of the leafy green veggies that are fantastic for your health. It contains tons of vitamins and minerals that are essential for the body and aid in its proper functioning. It has tons of nutrients which can have an assistive hand in the growth of your body. Broccoli is rich in vitamins K and C along with fiber, potassium, and folate. As you should be aware by now all these nutrients are great for a growing body. Vitamin C in it is fantastic for boosting your growth as it is essential for the formation of tissues and even bones in your body. Overall, you should eat broccoli regularly as it will allow for the proper functioning of the body and supply it with many of the nutrients required in a growing body. It will even stimulate the production of human growth hormone too to enhance your height.


Peas are a great and tasty green veggie that not many people dislike. This tiny spherical vegetable contains tons of nutrient which can aid in your growth by supplying you with multiple essential nutrients for your body. This amazing green vegetable is rich in proteins, vitamins, minerals, fibers, and lutein which all support your body's growth. It also contains vitamins K and C and folate too. All these are essential for a growing body as they are used to create cell and tissue structure in our body through the formation of collagen. It even is used to make up bones and make them grow too. Moreover, it even helps to enhance your immune system so that you can maintain better health more easily.


This delectable green vegetable is also commonly known as lady's fingers. They are unique looking with a unique but tasty flavor and pack in tons of vitamins, minerals, carbohydrates, and fiber for the body. All these nutrients are great for enhancing and stimulating the growth of a young body. Moreover, the sticky gum-like residue which is in it actually acts as a mild laxative which helps improve your digestion. Hence, your body will be more capable of absorbing the nutrients for your body which will help make you grow taller.

Brussels Sprouts

This is another green veggie which is fantastic for stimulating the growth of a body. It looks like miniature cabbages and it does actually belong to the cabbage family. It is also rich in vitamins, minerals, proteins, fiber, and iron. All these are amazing for a growing body and will help you grow it more effectively and efficiently. You should include this green but tasty vegetable in your regular diet to aid your growth which you can do in a variety of ways. You can easily eat it raw or in semi-cooked form. It goes great with salads, soups, and even smoothies. Furthermore, it has tons of anti-oxidants in it which resist free radical damage which give it potent anti-cancer properties. So, you should certainly include this veggie in your diet as soon as possible.

Collard Green

Here is another green vegetable which also aids in the proper growth of a young body. You should be noticing a pattern by now. Most green veggies are practically a boon for your health and you should include as much of them in your diet as you can. Collard green is another leafy green veggie which looks similar to spinach. This one also contains a lot of Vitamin C and K and soluble fiber for your body. And as you know these are amazing for growth as they are directly used to build up the most basic blocks which make up the human body.


Rhubarb is an herbaceous plant which grows perennially from short and thick rhizomes. It is considered and used as a fruit in the US. These are great for the body and its growth. It helps to stimulate the production and secretion of human growth hormone in the body to help it grow taller. It is commonly consumed through dishes and desserts. Furthermore, it can even help the body fight against diabetes.

Cod Liver Oil

This aids a lot in the growth of the body as it is extremely healthy for it. It contains tons of omega-3 fatty acids which will help keep your body in top shape and your brain too. It is also a rich source of vitamin A. Hence, cod liver oil is fantastic for increasing your height as it will promote the production of bone cells and the growth of your bones. Consequently, your body will be able to grow bigger and taller.


This is a tasty vegetable enjoyed all over the world which actually is a fungus. But still, it is great for the body as it contains many unique nutrients which are hard to find in many other sources. Mushrooms contain in them compounds called beta and alpha glucans and ergothioneine. These nutrients boost your immunity a lot to improve your overall health and prevent any issues which might hamper your growth potential. Sources:

About Human Growth Hormone and Other Nutrients Which Make You Taller

By this point, we have talked about a bunch of foods which help to grow your body and increase your height to your desired level. You would have come across several mentions of human growth hormone, which we will mention as HGH in this section. None of the foods or any nutrients directly add to your height. They just help your body produce more HGH which is the essential hormone which allows for the growth of your body during your childhood up to your late teens. HGH is produced in the body by the pituitary gland which is located near the base of your head. It is the essential biochemical which is produced by your body which allows for your growth and the growth of every single cell and tissue in your body. Our bodies naturally produce less and less HGH as they grow older so consuming foods which stimulate its secretion or help to add mass to your body is a great idea as you age. There are food sources which directly stimulate the production and release of HGH in your body like pineapples and dark chocolate. Moreover, there are a few nutrients which are essential for the growth of your body and bones so that you reach your appropriate height. They are discussed briefly below.

Tips and Tricks for Increasing Your Height

Now, that you know all about the different foods which can help add extra inches to your body so that you achieve your desired height, we have brought you some tips and tricks. These are going to help to keep your body healthy to allow for its proper growth so that it grows up to its full potential. Following these tips and tricks will enable you to take your efforts and hard work a step further to achieve the results that you want.

We hope that this post proves of some use to you and helps you in your journey to achieving your ideal desired height.

This article has been medically reviewed by Dr.Geeta Sundar on 03/05/2019 

Foods That Make You Taller

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