Top 7 Foods to Boost Height in Growing Kids

Most parents perhaps desire their little ones to grow healthy, strong, and tall. Although genetics play an essential aspect in determining the height, nutrition too is a secret ingredient of the entire growth process. So every bite your little one takes is an opportunity to power their growing bones and muscles.

So what are the key foods that can fuel the overall development in kids? Here are the top seven foods that are scientifically proven to support height gain in children. Read below this article to find out more.

Milk is one of the growth-boosting foods that is packed with calcium, protein, and vitamin D and is essential when it comes to building strong bones. Did you know that calcium is the main mineral in our bones, and studies have proven that kids who consume adequate calcium grow 1–2 cm taller on average compared to kids who don't? The tip is to incorporate 2-3 dairy items daily. However, if your child is lactose intolerant, almond milk and soy milk can be the perfect alternatives. 

Eggs are one of the best sources of protein. Surprisingly, a single egg contains about 6 grams of protein along with essential vitamins like D and B12 that play a big role in growth and muscle repair. In fact, in a study, it was noticed that kids who ate an egg daily for six months witnessed a significant increase in their heights.

Leafy greens, such as spinach, kale, and broccoli, contain calcium, iron, magnesium, and vitamin K, elements essential for both bone health and growth. Did you know that 100 grams of spinach contains 136 mg of calcium? That’s probably a mini growth booster!

Don't worry if your child sneaks away at the sight of leafy greens. You can simply include them in smoothies, pasta sauce, and parathas.

Oats are an incredible source of plant-based protein. And just one cup of cooked oats provides about 6 grams of protein that plays a significant aspect in repairing tissues and building bones. Moreover, oats are also rich in manganese, a mineral that supports bone health. You can pair it with milk or yogurt, and they turn into a powerful growth-boosting meal. Add honey, berries, or nuts to top it off.

According to the World Health Organization (WHO), almost 20 percent of the global population is zinc deficient, which takes a toll on immunity and growth. Nuts, such as almonds, walnuts, chia seeds, and flaxseeds, are full of healthy fats, protein, and essential minerals such as zinc and magnesium. And zinc deficiency specifically has been associated with retarded growth in kids. So, including just a handful of nuts and seeds can make a big difference in the overall growth.

Chicken is another fantastic food that helps in boosting height. This is because it is rich in proteins, which are helpful in muscle and tissue growth. And just 100 grams of chicken breast provides 31 grams of protein. Grill, bake, or stir-fry, and serve whatever way you like.

Seasonal fruits, such as bananas, oranges, apples, and papayas, are loaded with vitamins A and C, potassium, and antioxidants. So while vitamin A supports bone growth, vitamin C improves calcium absorption. According to the USDA, kids who consume fresh fruits have 25 percent higher chances of meeting daily nutrient intake.

From milk to fruits, these even foods are nothing less than magic when it comes to the growth and development of kids. It's time to incorporate these even foods into your child’s diet to ensure they get the right nutrients for optimal growth. Also explore our article on the role of proteins in growth and development.