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Did you also think that when it comes to height, genetics is the only factor that plays a part? Well, while you inherit the genes like height, it doesn’t mean that you cannot do anything about getting taller. External factors and your day-to-day lifestyle, like sleeping habits, physical activity, and diet, play a crucial role in helping you grow, especially when you are near your growth spurt.
You should know that for optimal growth, nutrients like proteins and calcium act like the building blocks of your body, and they shouldn’t be taken lightly while you plan out your diet. To help you ease out the process of finalising the best diet for height growth, you can refer to this list and try to incorporate as many foods as you can on a daily basis.
Beans
If you are a vegetarian, beans are the best source of protein for you. As per a study published in the American Journal of Clinical Nutrition in 2019, protein is directly linked to regulating the IGF-1 (Insulin-like Growth Factor) which is an essential hormone for growing kids and adolescents. Also, inculcating beans into your daily diet wouldn’t be a difficult task as there are so many types of beans available that wouldn’t make your meals monotonous. Be it kidney beans, soya beans, black beans, green beans, etc, there are so many options with different cooking methods that will add variety to your plate every day.
Dairy Products
Dairy products like milk, paneer, curd, cheese, and so on are rich in calcium which is responsible for strengthening the bones. There are also known to be natural prebiotics that keeps your gut healthy. Just like beans, there are different ways to include dairy products in your day. For example, you can start off by having a milk-based breakfast like cereal or porridge, followed by having curd in the form of a delicious raita with any vegetable or chicken-based diet. You can then include a paneer-based vegetable in the dinner and drink a glass of milk before going to bed. And that’s it; your calcium intake for the day will be completed without compromising the taste of your food.
Green Leafy Vegetables
Leafy green vegetables such as broccoli, spinach, cabbage, and kale are the must-include vegetables in your diet. While most of them are sources of vitamins and minerals like iron, potassium, magnesium, calcium, vitamin C, and vitamin K, they are known for their properties like increasing bone density. As per a study published in the Tohoku Journal of Experimental Medicine in 2009, the intake of green vegetables even showed a significant increase in the bone mass of young women. So, if you are a parent of a growing child, ensure that you include sumptuous quantities of green leafy vegetables in their diet.
Chicken and Seafood
Chicken and seafood are great sources of proteins and thus are a great addition to your diet. Lean meat like chicken, beef, and turkey are packed with amino acids that are responsible for bone formation, growth, and repair. Similarly, seafood like salmon, tuna, and prawns are not only abundant in proteins but also have omega-3 fatty acids that are extremely important for bone health. Incorporating one or two foods into your diet will increase bone density, which will thereby contribute to helping you grow taller.
Fruits 
Last but not least, fruits add up to the fibre content and the essential vitamins and minerals that are required for the overall development of a child. Fruits, specifically berries like strawberries, blueberries, raspberries, or any particular berry that is easily available to you, have high levels of Vitamin C that take care of the cell damage and repair of the tissues. So, add them to your plate or in a travel mug in the form of smoothies by blending and adding some yoghurt to the berries. Try out these easy-to-competitive foods in your daily life and see some notable differences in your height.
