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Food To Grow Taller: Help Your Child Achieve Maximum Height

Medically reviewed by Rubilyn Saldana-Santiago, MD · Pediatrics

Written by Hello Bacsi · Updated Nov 23, 2023

Food To Grow Taller: Help Your Child Achieve Maximum Height

Many parents wonder what to feed children to increase their height. Is there food to grow taller that when added to the diet will help a child’s height grow significantly?

When it comes to children’s height, doctors and nutritionists consider genetic factors and hormone levels in the body to be the most important contributing factors. In addition to these, nutrition also plays an important role in helping children increase height. If you are wondering if there is any food to grow taller that you can give your child, let’s explore the answer.

Characteristics of Growth in Children

Children’s growth usually slows down after the first 5 years of life and increases during certain periods. Until the child reaches the teenage years, the height of girls increases rapidly from the age of 8 to 13 years; for boys it will be between 10 and 15 years old.

According to experts, a person’s height depends on many factors, including nutrition, physical training, genetics and other issues such as disease, and living environment. Given the many advantages of being tall, parents may want to find a way to increase their child’s height. As there is nothing anyone can do about genetics, parents can combine nutrition with reasonable exercise.

To ensure that their children achieve the right height and weight, parents need to understand the height growth of their children and teach them healthy living habits at each stage of development. Normally, each child grows at a different rate and stops growing after puberty.

Child Nutrition: Food To Grow Taller

Nutrition has a great influence on height growth and is one factor that depends on the nurturing of parents. Therefore, if you want your child to be tall and healthy, you may try a diet with the following 10 kinds of food to grow taller:

food to grow taller

1. Milk

Milk is one of the most effective foods to increase height. It is rich in calcium, which promotes growth and helps bones become strong. Vitamin A in milk also helps a child’s body absorb calcium better. In addition, milk is rich in protein, which helps in the growth of cells in the body. To ensure your child gets the right amounts of these nutrients, you should give your child 2-3 glasses of milk per day.

2. Fresh Fruits and Vegetables

Eating lots of fresh fruits and vegetables is also important for a child’s development. Fruits such as papaya, carrots , broccoli, spinach are foods rich in fiber, potassium, folate, especially vitamin A, which will help develop bones and tissues for children. In addition, vitamin C in citrus fruits also helps to increase height for children. If you’re looking for food to grow taller, regularly add the above fruits and vegetables to your child’s diet.

3. Cereal

What food to grow taller can increase height fastest? Cereals are an ideal food with an abundant source of energy, as well as fiber, vitamins, iron, magnesium and selenium. In addition, cereals are also rich in calories, which play an important role in the development of children. Typically, brown rice, pasta and whole wheat are food to grow taller that you should add to your child’s diet.

4. Oatmeal

What food to grow taller should your child eat in the morning? Oatmeal can help children have enough energy for their day and effectively increase height. Oats are high in protein and low in fat. Not only that, the protein in oats also has the ability to stimulate height and weight gain in children.

5. Chicken

Chicken is an attractive and stimulating dish, an ideal meat for growing children. Rich in protein, chicken helps children increase height  effectively and makes bones more supple. You can cook chicken in many different ways, such as boiled, steamed or fried, depending on your child’s preference.

food to grow taller

6. Eggs

Eggs contain protein with high biological value. Easy to absorb, they also contain many amino acids to support muscle activity, enzymes, and nutrients that play a big role in increasing height for children.

According to experts, 100g of eggs contains 10.8g of protein. An average large egg has 2.7g of protein from the yolk and 3.6g of protein from the white. In addition, the egg yolk also provides fat, as well as vitamins and minerals that are essential for the development of children, such as iron, vitamin A, zinc.

Therefore, depending on the age of the child, you should add eggs to their meals by boiling or cooking meals like egg porridge. It may be a good idea to limit frying because it is too greasy. Also, take note that raw eggs should not be eaten because they may cause infection. 

7. Dairy Food

An indispensable food to grow taller is dairy food such as cheese and yogurt. These are rich sources of vitamins A, B, D, E, protein and calcium to help children grow taller. 

8. Soybeans

Soybean is the most protein-rich food among food to grow taller that is derived from plants. It can greatly support the development of bones in children.

9. Beef

Beef is a very good food to grow taller because it has a high protein content. However, eating too much can lead to cholesterol-related problems.

10. Fish

One of the best foods to grow taller is fish. Salmon and tuna are two types of fish that are rich in vitamin D and protein. Children who eat a lot of tuna will also enjoy the benefits of these nutrients.

You can plan meals to include these 10 food to grow taller in the family menu. In addition, you should encourage your child to spend time outdoors to help their body produce vitamin D and absorb calcium well, so that children can reach their ideal height.

Learn more about Child Growth and Development here.


Hello Health Group does not provide medical advice, diagnosis or treatment.

Medically reviewed by

Rubilyn Saldana-Santiago, MD


Written by Hello Bacsi · Updated Nov 23, 2023

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