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Top Foods Necessary to Increase Height in Children

Written by
Krystel Quadros
and medically reviewed by K. Shobana

Published on Dec 12, 2018 and last reviewed on May 19, 2022   -  4 min read


Is your kid bullied at school for being short? Read the article below to know about the foods that can help him attain a good height.

Top Foods Necessary to Increase Height in Children


Having a good body height is a part of a good personality. Proper nutrition, care, and involvement in physical activities help the child in attaining an appropriate height as well as in overall growth and development. Of course, genes play an important role in determining a child's height, but if the child is supposed to reach a particular height and is unable to do so, then lack of proper nutrition is usually the leading cause. Therefore, encouraging kids to have a balanced diet is imperative, which will enhance their growth to the maximum.

Which Foods Can Help Kids Increase Their Height?

There are a variety of foods that can contribute specifically to having a proper height in children. It is the nutrients in these foods and their quantities that play their role in the daily diet. Following are the specific nutrients and their sources that can promote growth and increase the child's height:

1. Include Enough Proteins in the Child's Diet -

If there is not enough protein in the diet, the child will not grow well and may show malnutrition symptoms. Proteins are essential for the muscle development of the child. Good sources of proteins include chicken, fish, eggs, milk, and milk products like cottage cheese, curd, and buttermilk. Whole wheat chicken wraps can be given to the child instead of refined flour wraps.

Eggs are a complete package of nutrients, being rich in proteins, calcium, vitamin B12, riboflavin, etc. Some of these nutrients are rarely found in other foods, so having eggs regularly in the diet fulfills the requirements of most of the nutrients. Another amazing property of eggs is that they are versatile, and can be prepared in endless ways.

For vegetarians and vegans, eggs can be swapped with soy. Soy possesses proteins, fiber, and vitamins.

2. Include Good Sources of Calcium -

When the child does not have an adequate source of calcium in the diet, he may not grow well, as calcium is a vital nutrient required for proper bone development. Good sources of calcium include milk and milk products, spinach, and other leafy vegetables. For example, sunflower seeds are a rich source of calcium. It can be sprinkled on top of cut fruits and given to the child.

Though it is a hell of a task for every mother to make their child drink milk. If it is taken regularly and in optimum amounts then it is worth the pain. Milk is one of the most essential foods that the kids need to grow well. It contains some of the key nutrients that will aid the child in gaining height faster. It will also help in making their muscles stronger and sharper.

3. Iron -

Many children complain of feeling tired and constantly face a lack of energy. It could be associated with iron deficiency anemia. Ensure that the child is given deworming tablets, as even worms in the gut can lead to symptoms of iron deficiency anemia. Lack of this specific nutrient leads to improper growth of the child. Spinach flatbreads can be given to children as spinach is an excellent source of iron. Also, cutting those flatbreads in various shapes fascinates children, and they might end up eating something they do not usually like to consume.

4. Fruits and Vegetables -

Fruits and vegetables act as good sources of antioxidants, vitamins, and minerals. They are also anti-inflammatory, facilitating proper growth in children by removing the harmful reactive free radicals produced in the body.

Green leafy vegetables promote growth in children. They specifically support bone growth and density due to the vitamins present in them. Consuming them at least twice a week fulfills the nutritional needs of a growing child.

Sweet potatoes are prebiotic and assist the good bacteria in the gut to increase. They are a nourishing food for children who are in their growing phase. Their vitamin A content provides protection to the bones and helps in maintaining good bone health in children. Fiber present in them is also good for the digestive system and enhances digestion and other functions of the body.

Banana is one superfood that the child needs the most, as it is packed with abundant vitamins and minerals. It can also be blended and served as smoothies or shakes.

All types of berries like strawberries, blueberries, raspberries, etc., are rich sources of vitamin C, which plays a vital role in cell growth and tissue repair. Phytonutrients are also present in them that are necessary for the body’s growth. Having small quantities of berries every day as snacks can help in the appropriate growth.

5. Nuts and Oilseeds -

Nuts and oilseeds like almonds, walnuts, pumpkin seeds, chia seeds, flax seeds, etc., contain essential fatty acids like omega-3 and omega-6 fats, which are anti-inflammatory and will protect the kid from various diseases, enhancing the child's optimum growth. Nuts and seeds also provide abundant energy and nutrition and are rich in minerals, good fats, and amino acids.

Which Foods to Avoid for Having Proper Height?

Some foods that need to be completely avoided as they hamper the growth and height of children are as follows:


Always remember that along with having a healthy and balanced diet, it is necessary to engage the kids in physical activities like skipping, jogging, stretching exercises, and cycling, which will help in increasing their height. In addition, involve your kid in yoga which is very beneficial in improving flexibility and body height. Adequate exposure to the sun for gaining vitamin D, getting proper sleep, and having good mental health are also needed for their ideal growth.

Article Resources

Last reviewed at:
19 May 2022  -  4 min read




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