Height has always been a matter of concern for all of us. People of short height often suffer from low confidence and inferiority complex when they come face to face with their taller counterparts. While, there are a range of products available in the market that promise height increase, they often don’t work as intended. Mostly, height depends on genes and on the right kind of food and proper exercise to some extent. Men continue to grow till the age of twenty five whereas women attain there full height by the age of eighteen or nineteen.

Diet For Increasing Height

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Height is regulated by a kind of hormone called the Human Growth Hormone (HGH). It is secreted by the pituitary gland which increases the body height. Therefore, it is recommended to take foods that help the HGH function.

[ Read: Vitamin B Foods ]

List of Height Increasing Food

Though the body height is determined genetically, it is also a well-known fact that growth depends on certain external factors and nutrition is one of them. Poor height can be a result of slow growth due to inadequate nutrition. Thus, following a balanced diet is absolutely essential for improving growth prospects, particularly during the adolescence years to get a well-built body. Proper food and exercise is required to achieve the optimum height and body weight. Ensure that your body gets different types of nutrients in order to build strong muscles, ligaments and tendons. A lot of calcium, minerals, vitamins and proteins should be included in your diet. Here is what you need to your diet specifically as food for increasing height.

A. Proteins:

Proteins are the building blocks of our body and thus can help increase height by building various tissues. There contain amino acids which are designed for growth hormones and are essential for maintaining healthy bones, muscles, tissues, organs, skin and teeth. They also act as enzymes which stimulate the biochemical reactions of the body such as digestion, respiration and excretion. Lack of protein can cause several health problems like muscle mass loss, abnormal growth, weak immune system and inadequate mental development.

Therefore, carbohydrates should be replaced with foods that are rich in protein such as fish, eggs, milk and legumes.Protein is a necessary ingredient in a food to increase height.

[ Read: Protein Rich Foods ]

B. Minerals:

Foods containing minerals like magnesium, phosphorus, fluoride, iodine, iron and manganese also play an important role in increasing height and body growth. 

Calcium is a vital mineral essential for the growth and maintenance of strong bones. Carbonated drinks, excessive salts, sugar, fat and coffee should be restricted as they act as calcium inhibitors, thus adversely affecting your growth. Illegal drugs and excessive smoking can also stunt your growth and have other detrimental effects on your health.

C. Vitamins:

Vitamin D is vital for the development of strong and healthy bones and its deficiency can result in impaired growth, weak bones and short statute. Moreover, it is required by the body for the absorption of calcium. Apart from vitamin D, other vitamins like vitamin A, vitamin B1, vitamin B2 or riboflavin, vitamin C or ascorbic acid and vitamin F are also required for normal growth. These are mostly contained in fruits and vegetables.


Given below is the list of foods which can help you in increasing your height naturally.

1. Milk:

Calcium is vital for the growth and maintenance of strong bones and acts as a height booster. Milk is an excellent source of calcium.  Besides, it has vitamin A which preserves calcium in the body. It also contains protein which helps in building our cells. Milk can be easily digested and facilitates maximum assimilation of proteins. Skimmed milk is free from fat and contains 100% protein. At least 2 to 3 glasses of milk is recommended daily.

[ Read: Milk Nutrition Facts ]

2. Dairy Foods: 

In addition to milk, dairy foods should also be consumed for having an effect on height. Dairy foods such as cheese, paneer, yoghurt, whipping cream and ice cream are rich in vitamins A, B, D and E. They also contain protein and calcium. Vitamin D and calcium are essential for growth. Deficiency in vitamin D can result in low height gain. Getting adequate calcium is also important, particularly during puberty.

3. Fruits and Vegetables: 

Besides increasing height, fruits and vegetables play a crucial role in maintaining a healthy lifestyle. They are a great source of vitamins, fibre, potassium and folates. Vitamin A helps in the development of bones and tissues. Fruits such as cantaloupes, grapefruit, papaya, mango, passion fruit, watermelon and apricots are abundant in vitamin A. Vitamin A is also found in vegetables like carrots, peas, pumpkin, broccoli, spinach, cabbages, sweet potato etc. Besides, citrus fruits, berries, potatoes and tomatoes also contain vitamin C which help in healthy growth of bones and contributes to the height of a person.

4. Chicken: 

Chick is one of the highest sources of proteins among animal foods. In fact, it provides greater amount of proteins to the body for building tissues and muscles.

5. Beef: 

Apart from chicken, beef is also an important source of proteins but also contains fat which increases the cholesterol level.

[ Read: How to Increase Height After 18 ]

6. Starches and Grains: 

Starches and grains are the main sources of energy in our body. Besides, they provide vitamin B, fibre, iron, magnesium and selenium. Since they provide the required calories, their consumption should be increased, especially during puberty, when children go through a rapid growth phase. Brown rice, popcorn, whole wheat and whole-grain pasta are beneficial for proper growth.

7. Eggs: 

Eggs are also a good source of proteins. Their white albumen has 100% protein but you should avoid the yoke as it contains fat. Eggs also contain vitamin B2, which is also known as riboflavin. In order to increase height, 3 to 6 eggs should be taken on a daily basis.

8. Soybeans:

Soybeans contain the highest proteins among all the vegetarian foods. The pure protein contained in soybeans, improve bone and tissue mass. For increasing height, 50 grams of soybeans are recommended every day.  Vegetarians can fulfil their protein requirements from soybeans which are extremely nutritious.

9. Oatmeal: 

Oatmeal is also a wonderful source of plant protein. It helps in increasing muscle mass and decreasing fat. It is advisable to take 50 grams of oatmeal for breakfast every day.

10. Coral Calcium: 

As the name suggests, coral calcium is obtained from sea corals. It helps in increasing bone mass, thus causing the bones to grow in length. This calcium should be taken at an early age to reap the maximum results.

Thus, height is a genetic factor but it can also be significantly influenced by proper nutrition. Eating healthy food together with adequate physical activity can contribute in a great way in increasing your height.

This is our list of diet increasing foods! Do leave us a comment.

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  • http://www.stylecraze.com/members/leenachopra/ Leena

    Good 😀

  • http://www.stylecraze.com/members/varshahoney/ varshahoney

    like your article

  • http://www.stylecraze.com/members/laasya/ Laasya

    very nice article :) use for children growth :)

    • jai

      hai i am jai (thank you for this)

  • http://www.stylecraze.com/members/Saba_Naaz/ Saba

    Thanks to all of u1

  • malik

    By using ua diet is it possible to grow after 22 for men????

    • Salman

      the growth stops after the age of 20

  • kaleab

    have anyone ever proved to gain height and responded back to the site????

  • Naveed Memon

    Nice Info (Y) Thanku..

  • http://thetechgeek.in/ Tanmay Keni

    Thanks…. :)

  • kizlor

    like it yr . thanxxx. !:)


    ( . Y . )
    I I
    / .


    ( . Y . )

  • Shibani

    Is it advisable to give 3 eggs to a 10 year old girl. Please suggest.

    • meshach millington

      sure it is anyone can eat eggs.matter a fact 3 eggs are recommended on a daily basis.

  • Arthi

    very informative article! Thanks for sharing the diet tips. My brother is very short for his age and would love to pass on these tips. Very well researched.

    • shankar

      this is helpful tips or not tell me pls

  • Bindi

    thank u very much ..very informative article..

  • ajay

    thanx a lot …

  • Shrey

    its helpful

  • AsHok ZadBuke

    i m 20 n my height is 5`3. my height was increasing rapidly when i was taking protein supplement n doing daily workout. but now m not taking protein but working out daily still my height is not increasing the way it should be. plz tell me consumption of more protein will help me to increase height ? n taking more protein is good or bad ?

    • Mukul Trivedi

      Hey.. plz tell which supplement u have taken?

    • http://www.stylecraze.com/ StyleCraze

      Hi Ashok, the daily recommended intake of protein is 56 grams per day for men. It is advisable to consult a doctor before you take an extra protein intake in the form of supplements. You can check our other articles for more info and tips on how to increase height.

  • saba naaz

    It is true that egg yolks contain most of the nutrients found in an egg but they are also high in cholesterol and so their consumption should be restricted. And eating 3 eggs ( without yolk) should not be a problem for an average adult. Similarly, beef is also very high in cholesterol and excess consumption can increase the risk of heart disease. The fat that we are talking about is saturated fat which is also found in abundance in beef. However, you can try lean beef which has a comparatively lower content of cholesterol and saturated fat. Apart from this, there are unsaturated fats like monounsaturated and polyunsaturated fatty acids which are beneficial for your health.

  • http://Facebook.com rajan

    I am 19 yr . 5.10 height . I want to increase 3 to 4 inches .. plz tl what to do.

  • Ali Shamroz

    very informative & helpful :)

  • http://www.stylecraze.com sailaja

    nice tips

  • http://stylecraze.com sudeep malik

    how to increase height when it is stop of about 3 years and of about 20 years boy having low weight

    • http://www.stylecraze.com/members/richag/ Richa

      Genetic factor play a major role in the growth of human structure. If your height has stopped increasing, certainly you can follow the tricks and tips as mentioned in your day-to-day routine to increase your height in a natural way. Also, a lot of calcium, minerals, vitamins and proteins included in your diet will help you contribute to your weight as well.

      Check out the article in our website: Amazing Foods and Diet for Increasing Height http://www.stylecraze.com/articles/amazing-foods-and-diet-for-increasing-height/

  • Barboy17

    the milk nowadays is not as healthy as it use to be and nowadays milks causes acne.

  • http://www.stylecraze.com/ StyleCraze

    Hi Asad, as you are still a teenager there is a lot of scope for growth in height. It is important for you to have healthy eating habits, a well-balanced diet, and some physical activity each day to ensure continued growth and proper development during these years. Consume protein-rich diet along with regular exercise and sports such as swimming, basket ball and yoga.

  • http://www.stylecraze.com/ StyleCraze

    Hi Jatin, after the attaining the age of 18, growth rate of height may slow down, but to increase your height please follow a protein rich diet along with regular exercises such as sprinting to increase the growth rate.

  • http://www.stylecraze.com/ StyleCraze

    Hi Shivani, women usually grow and attain their full height by the age of 18. Height of a person is determined mostly by gene factor. However if you wish to increase your height then follow few tips like:
    1. Diet – Being a vegetarian, milk and legumes are good source of protein. Soy, tofu, oatmeal are also beneficial. Include fresh fruits and vegetables in your diet.
    2. A healthy diet should be combined with a good exercise regime. Stretching, swimming, take up a sport like basket ball.
    3. Proper sleep or rest of 7-8 hours is necessary to relax your muscles and boost growth hormone production.

  • http://www.stylecraze.com/ StyleCraze

    Dear Farrel, men usually grow in height till the age of 25. You are just seventeen and need not be too worried. Your height is also determined by the genes, but what you can do to ensure your growth is by taking in the right diet, regular exercise like stretching, sprinting or playing sports. Rest is also as important for teenagers as much as diet and exercise. Sleep for at least 8-9 hours everyday. Hope you found this info to be useful, also check the link below for the right food and list of exercises.

  • http://www.stylecraze.com/ StyleCraze

    Hi Jen, it is considered that after a particular age, height stops increasing. Women height increases up to the age of 18 and for men up to the age of 24. Height increases with the help of a hormone, called the Human Growth Hormone. This hormone is secreted by the pituitary gland within the human body and helps in the increase of height. After a certain age, the production of the Human Growth Hormones either slows down or stops completely. This results in either slow increase in height or no increase in height. However, if the Human Growth hormones are released naturally again, one can increase height. Follow a nutritious diet along with exercises and remember that the height of a person is mostly determined by genes.

  • http://www.stylecraze.com/ StyleCraze

    Hi Anshit, height of a person is usually determined by the genes. However you are still in your teens and you can follow some tips and adopt a healthy lifestyle to increase your height.
    1. Proper nutrition – A meal should be rich in zinc, manganese and phosphorous that aid growth. Apart from that, a diet rich in proteins helps aid height and growth as proteins are the building blocks of the body.
    2. Sleep and rest – Sleep well for at least 8 hours everyday.
    3. Exercise – Exercise plays a very important role in height attainment. Height increasing exercises for teenagers is the best way to adopt. Exercises help stretch out the limbs and body tissues, and some specific exercises like skipping or climbing help in height gain. Sports like basketball, swimming, tennis and football have been known to increase the height.
    For more info and tips you can check the article below:

  • Luis Ramos Amayo

    Hi I’m 17 about to be 18 next year, I’m roughly 5’9 probably closer to 5’8. I want to know if I’m still able to just grow 2-3in. I used to only get 5 hours of sleep and over the weekend/summer is go to sleep round 3am 4am and sleep till 2pm 3pm. Although now I’m getting more sleep roughly 8 hours mostly 7. I don’t want to be stuck at the hight currently am is there still hope for me??

    • http://www.stylecraze.com/ StyleCraze

      Hi Luis, men usually grow in height till the age of 20-23. So if you make few changes and follow a healthy lifestyle then there is a chance to increase your height by a couple of inches. Some of the tips to keep in mind are: always start your day with a healthy breakfast. Proper intake of protein, vitamin D and calcium is essential for a good height. Follow a balanced diet. Get at least 7-8 hours of sleep every night. lastly, simple exercises like skipping, hanging from an overhead bar and stretching the body by standing on your toes should be part of your daily workout routine. Hope you find these tips to be useful !

  • http://www.stylecraze.com/ StyleCraze

    Hi Shafik, growth of height is a gradual process and does not take place overnight. However to ensure growth, you need to exercise regularly which will stimulate your body to secrete HGH (Human Growth Hormone), avoid drinking and smoking, and most importantly..consume a healthy diet. For more info and tips, you can check our other articles given below.

  • http://www.stylecraze.com/ StyleCraze

    Glad to help you Luis :-)

  • http://www.stylecraze.com/ StyleCraze

    Hi Sneha, women usually grow in height till the age of 18, also height of a person is predetermined by genes. Therefore consume a good diet and follow the exercises to keep yourself fit and active. Maintain a straight posture that will make you feel confident.

  • http://www.stylecraze.com/ StyleCraze

    Hi Livesh, as you are still a teenager there is a lot of scope for growth in height. It is important for you to have healthy eating habits, a well-balanced diet, and some physical activity each day to ensure continued growth and proper development during these years. Consume protein-rich diet along with regular exercise and sports such as swimming, basket ball and yoga.