Most of us think whether someone will be taller or shorter depends on genetics only. However, it’s not completely true. Apart from genetics, foods also play a crucial role in deciding someone’s height. Diet and nutrition intake help with someone’s height, especially during puberty and teenage years when people grow most rapidly.
Foods That Makes You Taller: Facts
As per most of the reports it’s estimated that genetics play about 80% role in deciding someone’s height and 20% depends on the diet and nutrition intake.
Foods that make you taller are those that contain high levels of protein, calcium, vitamin D, and vitamin K (in addition to other essential macro- and micronutrients), which aid in bone and muscle health.
In order to grow your height, you need to include plenty of both macronutrients and micronutrients in your diet. Macronutrients are fats, carbs, and proteins that provide energy for your body. Micronutrients are important vitamins and minerals that you require in smaller doses.
Best Foods That Makes You Taller
1. Milk And Dairy Products
Milk contains calcium and protein, which is essential for growing bones and the development of the skeleton. Dairy products like cheese, yogurt, curd, and cottage cheese are abundant in calcium and vitamins, which are important for bone mineralization in children.
Cow milk is a rich source of protein – providing about 7.7 grams per cup (240 ml). Further, Greek yogurt contains 12-18 grams per 5 oz portion and ½ cup of cottage cheese contains 14 grams of protein.
Another beneficial thing about drinking milk is that it’s hydrating. Consuming enough water and fluids can actually help cells absorb water, which assists in “pumping up” and strengthening cartilage, spinal discs, and other tissues.
A study published in the American Journal of Clinical Nutrition suggested, that “in pubertal children, cow milk may also be an important nutrient for growth and for achieving optimal bone mass to prevent osteoporosis in later life. Finally, height gain in children may depend not only on the calcium in cow milk but also on some of its bio-active components.”
However, if you are lactose intolerant then replace cow’s or buffalo’s milk with any plant-derived milk.
2. Eggs
Eggs are a good source of protein, riboflavin, biotin, and iron. They contain a wide variety of nutrients, including vitamins, phosphorus, and protein. Protein helps in cell growth and development. An average-sized egg contains 6-7 grams of protein.
Further, Phosphorus found in eggs works with calcium and vitamin D to assist in skeletal strength. Studies suggest that pairing eggs with calcium can help with nutrient absorption in a way that improves the functions of muscles and bones. According to a 6-month study in Ecuador, an egg a day helps children grow taller when introduced early into a child’s diet.
3. Green Leafy Vegetables
Green leafy vegetables not only give you strength but also supply a good amount of calcium and magnesium, as well as vitamin C and other antioxidants. This means they can help promote bone density and ward off oxidative stress.
The calcium in leafy vegetables (Chinese cabbage, kale, and broccoli) balances bone resorption (breaking down of tissue in the bone to release minerals) and deposition (building of tissue in the bone by deposition of minerals), which varies according to age (10). In children and adolescents, bone formation is more than resorption, which supports bone growth.
4. Soybean
Soybeans contain the highest proteins among all vegetarian foods. The pure protein contained in soybeans improves bone and tissue mass. While they are likely to be useful in improving optimal bone health, the mechanisms are still not clear.
For increasing height, 50 grams of soybeans are recommended every day. Vegetarians can fulfill their protein requirements from soybeans which are extremely nutritious.
5. Fish
Fish is especially valuable for beneficial height development because it’s loaded with omega-3 fatty acids. Further, fish such as tuna and salmon, provide vitamin D and calcium. Vitamin D helps absorb more calcium, which aids the growth and development of the bones. The Centers for Disease Control and Prevention (CDC) state that vitamin D also helps prevent rickets, which is the softening of bones.
100 grams of salmon contains 2.3 grams of omega-3, as well as iron, calcium, phosphorus, selenium, and important vitamins. According to a study from 2017, omega-3 fatty acids play a key role in children’s growth and development while improving cognitive function, cardiovascular health, and the immune system.
6. Fruits
Fruits are rich in vitamins, minerals, and fiber that boost immunity and accelerate growth and development. Vitamin C helps produce collagen, which is important for bone strength and repair. Studies have associated increased vitamin C levels with greater bone density.
Berries such as strawberries, blueberries, blackberries, and raspberries are relevant to prevent the occurrence of osteopenia due to their content in phytochemicals and vitamins. Dried fruits such as raisins, prunes, figs, and dried apricots are a good source of calcium, especially for vegans. Oranges, lemons, pineapples, papayas, or grapefruits are rich in vitamin C.
7. Liver And Organ Meats
Liver is one of the best dietary sources of vitamin A, which acts as an antioxidant and also preserves the calcium in your bones. Further, vitamin A supports the health of your skin and fights free radical damage that contributes to the aging process. Other nutrients found in organ meats include protein, iron and B12.
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8. Chicken
Poultry meat is a good source of protein, along with Vitamin B(mainly thiamin, Vitamin B6, and pantothenic acid). Studies on the physical growth of young children belonging to low-income groups show that good quality animal protein is required to accelerate growth and development.
Other Tips To Encourage Growth
- Regularly stretching and doing yoga can both improve posture and may also increase the appearance of your height by elongating your spine.
- Proper sleep is very important to stimulate growth and development. A study showed that sleeping at night for longer helped to stimulate the secretion of the growth hormone (GH).
- Maintaining good posture is very important. Slumping or slouching may cause pain in the neck and back and affect your child’s height. Hence, it is important to monitor their posture while they sit, stand, or sleep.
The Bottom Line
Although height as an adult depends largely on genetics, nutrition plays an essential role in height growth and development. Once a person reaches adulthood and stops growing, they will not become any taller, regardless of the food they eat. However, as an adult, eating a healthy diet and getting regular exercise can help maintain good bone health.