Although it is impossible to grow taller once you have reached your maximum height, certain foods can help you maintain your height by keeping your bones, joints, and body healthy and strong.

Protein, for example, is essential for healthy development, tissue repair, and immune function.

Other micronutrients, such as calcium, vitamin D, magnesium, and phosphorus, contribute to bone health, which is essential for growth.

Meanwhile, other research suggests that probiotics, beneficial bacteria commonly found in fermented foods, may help children grow.

11 Foods That Increase Your Height

Milk

Milk is frequently regarded as an essential component of a well-balanced diet.

It can also help support growth by providing calcium, phosphorus, and magnesium, which are essential for bone health.

Furthermore, milk is high in protein, with nearly 8 grams in a single 1-cup (244-ml) serving.

Furthermore, studies show that cow’s milk can stimulate increased growth in children and may aid in weight gain and muscle building.

If you have a milk allergy or intolerance, you should avoid it.

chicken

Chicken is high in protein and various other essential nutrients, making it an excellent addition to a healthy diet.

It’s incredibly high in vitamin B12, a water-soluble vitamin essential for growing taller and staying tall.

It’s also high in taurine, an amino acid that controls bone formation and growth.

Furthermore, chicken is high in protein, with approximately 20 grams in a 3-ounce (85-gram) serving.

Although the exact nutritional profile varies depending on the cut and cooking method, chicken is also high in niacin, selenium, phosphorus, and vitamin B6.

Leafy greens

Leafy greens like spinach, kale, arugula, and cabbage are nutritional powerhouses.

While the precise amount of nutrients varies by type, leafy greens generally provide a concentrated amount of vitamin C, calcium, iron, magnesium, and potassium.

They’re also high in vitamin K, a nutrient that can boost bone density and help you maintain height.

One study of 103 women found that eating greens regularly was associated with a significantly lower risk of bone mass loss.

Almonds

Almonds are high in many vitamins and minerals required for taller growth.

They are high in fiber, manganese, magnesium, and various healthy fats.

Furthermore, almonds are high in vitamin E, a fat-soluble vitamin that also functions as an antioxidant.

A lack of this vital vitamin can have serious consequences, including stunted growth in children.

Almonds may also aid in bone health. Consuming almonds was found to inhibit the formation of osteoclasts, a type of cell that breaks down bone tissue, in a small 14-person study.

Greek yogurt

Yogurt is an excellent source of several essential nutrients for growth, including protein.

Seven ounces (200 g) of Greek yogurt contains nearly 20 g of protein.

Certain types also include probiotics, beneficial bacteria that can aid gut health.

According to some research, probiotics may help children grow by improving immune function and decreasing inflammation.

Yogurt is also high in calcium, magnesium, phosphorus, and potassium, essential for bone metabolism.

Beans

Beans are highly nutritious and an excellent source of protein (5Trusted Source).

Protein has been shown to raise insulin-like growth factor 1 (IGF-1), an important hormone that regulates children’s growth.

Beans are also high in iron and B vitamins, which can help protect against anemia, a condition in which the body lacks healthy red blood cells.

Iron is required not only for tissue growth, but iron deficiency anemia may contribute to delayed growth in children.

Beans also contain various other nutrients, including fiber, copper, magnesium, manganese, and zinc.

Sweet potatoes

Sweet potatoes are not only colorful and versatile, but they are also extremely healthy.

They’re exceptionally high in vitamin A, which can help you grow taller or maintain your height.

They also have soluble and insoluble fiber, which can help with digestion and the growth of good gut bacteria.

Maintaining a healthy gut microbiome can also improve nutrient absorption, ensuring you get the vitamins and minerals your body requires for growth and development.

Sweet potatoes contain essential nutrients such as vitamin C, manganese, B6, and potassium.

Quinoa

Quinoa is a highly nutritious seed that is frequently substituted for other grains in the diet.

It’s one of the few plant-based foods considered a complete protein containing all nine of your body’s essential amino acids.

Quinoa is also high in magnesium, a mineral that is essential for bone tissue and can help increase bone mineral density.

Furthermore, each serving of quinoa contains a substantial amount of manganese, folate, and phosphorus, all of which benefit bone health.

Salmon

Salmon is a fatty fish high in omega-3 fatty acids.

Omega-3 fatty acids are heart-healthy fat that is necessary for growth and development.

According to some research, omega-3 fatty acids may be involved in bone health and promote bone turnover to maximize growth.

Furthermore, low levels of omega-3 fatty acids may be linked to an increased risk of sleep problems in children, which can impair growth.

Salmon is also high in protein, B vitamins, selenium, and potassium.

Eggs

Eggs are a nutritional powerhouse.

They’re exceptionally high in protein, with a single large egg containing 6 grams.

They also contain many other vitamins and minerals required for growth, such as vitamin D, which can increase calcium absorption to aid in maintaining skeletal health.

Over six months, one small study found that giving children with low vitamin D levels a vitamin D supplement increased growth.

Furthermore, one study of 874 children found that eating eggs regularly was associated with increased monthly height gains.

Berries

Berries, such as blueberries, strawberries, blackberries, and raspberries, are high in nutrients.

They’re exceptionally high in vitamin C, which promotes cell growth and tissue repair.

Vitamin C also promotes the synthesis of collagen, the most abundant protein in your body.

Collagen has been shown in studies to increase bone density and improve bone health, which may help you grow taller or maintain your height.

Berries also contain various other vitamins and minerals, such as fiber, vitamin K, and manganese.

Conclusion

Nutrition is critical in promoting proper growth and development.

Filling your diet with various nutritious ingredients can help you improve your overall health and grow or maintain your height.

As a result, eating a variety of nutritious foods is critical to ensure that your body gets the vitamins and minerals it requires.