Does apple make you taller?

A wide range of nutrients such as antioxidants, vitamins, fiber, and minerals are found in apples, making this fruit a healthy food. The variety in nutrition brings many benefits to the body, including the effect of height growth for children and adolescents. Does apple make you taller? Join us to find the answer through the article below.

Nutritional composition of apples

There are more than 7,000 different varieties of apples in the world, making them the most widely consumed fruit in the world. In addition to the red apples, you also see a variety of green apples. Apples can be eaten directly or used in many recipes such as: Salads, cookies, pies, smoothies, juices, yogurt, jams…

Apples are particularly healthy fruits thanks to their variety of nutrients. One 200g apple provides: 104 calories, 28g starch, 5g fiber, 10% of daily requirement of vitamin C, 6% for copper, 5% for potassium and 4% for vitamin K. In addition, apples provide 2-5% of the daily value for vitamin E, vitamin B1, vitamin B6. Polyphenols are prominent antioxidants found in apples.


Does eating apples really help increase height?

The effect of supporting height increase of apples is due to the content of important nutrients for bones: 

  • Protein: For children and teenagers, protein plays an important role in building bone mass. At this stage, nutritional deficiencies, including protein deficiency, can severely impair bone growth. Low protein intake reduces both the production and activity of insulin-like growth factor-1 (IGF-1), which promotes bone formation. 

In addition, IGF-1 stimulates intestinal absorption of the mineral elements calcium and phosphate, through increased renal production of calcitriol, the hormonal form of vitamin D. During growth and development in adulthood During puberty, impaired IGF-1 production due to low protein intake can lead to delayed bone growth.

  • Vitamin C: This is a form of antioxidant that strengthens the immune system. Supplementing vitamin C with apples helps children stay healthy, strengthens immunity, protects cells from harmful free radicals.

  • Potassium: Potassium helps maintain bone mineral density, reducing the possibility of calcium loss through excretion.

  • Vitamin K: An important vitamin that plays a role in transporting calcium into the bones. Vitamin K deficiency puts the child’s body at risk of deformities and bone damage.

  • Copper: Involved in the production of antioxidants as well as supporting the building of connective tissue in bones.

  • Fiber and water: Abundant fiber helps you maintain a stable weight, avoiding overweight that hinders height growth.


How many apples should you eat per day to increase height?

Children and adolescents eat 1-2 medium sized apples per day to ensure effective height increase. Although apples contain great nutritional content, you should not eat too much, it will reduce the effect of increasing height or the body suffers some unwanted side effects. 

Apples can be eaten as a snack or as a dessert after a main meal. Depending on each person’s taste, you can eat apples directly or process apple pie, apple juice, salad, jam to eat with bread… Here’s how to choose and preserve apples to keep the best quality:

How to choose apples:

  • Choose apples that are dark red, uniform in color, and not patchy.

  • Should choose to buy red apples with tiny white spots.

  • Do not choose apples that are too big or too small, medium apples will be crisper and sweeter.

  • Apple shape needs balance.

  • The apple skin is not smooth, so choose the one with a slightly rough skin.

  • Avoid buying apples with black spots because apples can become infected through the process of crushing and scratching.

  • Lightly flick the outside of the apple, the sound is clear and the fruit is hard, indicating that the apple is delicious, the inside is not soft.

  • Fresh apple stalks, firmly clinging to the apple, avoid buying apples with wilted stalks and about to fall.

  • You can smell apples, delicious ripe apples have a pleasant aroma, distinguish unappetizing apples that often have a faint smell or even no smell.

How to store apples:

  • If you keep apples at room temperature, you should put them in a basket that will be ventilated, in a cool, dry place, away from direct sunlight. Apples at room temperature can usually be stored for 3-5 days.

  • If you are storing apples in the refrigerator, put them in a plastic container, cover with a layer of dry paper towels below and above the apples. The temperature of the refrigerator compartment from -1 to 2 degrees Celsius is just enough. If the temperature is right, apples can be stored in the refrigerator for 4-6 weeks.

Besides eating apples to increase height, you need to ensure healthy living habits for optimal growth:

Daily nutrition

Bones need nourishment if they are to grow and last. The nutrients necessary for bones can be mentioned: Protein, calcium, vitamin D, vitamin K, collagen, magnesium, phosphorus, zinc, iron … Nutrient rich foods good for bones such as: Fish (fish) tuna, salmon, mackerel…), seafood, green vegetables, nuts and beans, eggs, yogurt, chicken… 

Exercise habits

You need to regularly exercise or play sports to improve bone health and affect bone growth. Exercising every day also promotes the production of growth hormone – a favorable condition to increase height. Some good forms of exercise for height such as: Yoga, cycling, swimming, jogging, barbell training, playing badminton, basketball, volleyball…

Rest time

More than 90% of bone growth occurs when the body is at rest, especially during sleep. In the deep sleep state, the body also produces the most growth hormone during the day. Remember to make sure you get enough 8-10 hours of sleep every day and should sleep before 10pm.

Support methods

In addition to healthy living habits, you can also use additional methods of supporting health foods to help improve height. These products are known for their nutritional supplements, helping you to meet your recommended nutrient needs when daily meals are difficult to complete. To be safe for your body and get results to increase height, you should choose age-appropriate support products, reputable brands, and clear origins. You also need to learn carefully the ingredients that are used to increase height, preferably of natural origin. 


Other health benefits of apples

Support weight loss

Apples contain a lot of fiber and water, helping to increase the feeling of fullness for a long time, supporting appetite control for successful weight loss. Eating an apple can increase satiety for up to 4 hours. Polyphenols in apples also have anti-obesity effects. Maintaining a stable weight helps to improve health and balance.

Improve cardiovascular function

The soluble fiber in apples has the ability to lower blood cholesterol levels. Certain polyphenols such as flavonoids and epicatechin help lower blood pressure. Flavonoids in apples reduce cholesterol oxidation and reduce atherosclerosis. Eating apples regularly and properly helps you prevent the risk of stroke.

Reduce the risk of diabetes

The high fiber content in apples reduces the risk of type 2 diabetes. Although apples also provide a certain amount of sugar, because of their high fiber content, apples can provide a healthy balance. For people with diabetes, a high-fiber diet like apples helps to lower blood sugar levels as well as limit the development of the disease. 


Supports gut health

Pectins in apples act as prebiotics, which means they feed the microflora (good bacteria) in the gut. The improved digestive system helps the body absorb and metabolize substances better. For children and adolescents, this helps them stay healthy and strong physically. In addition, people eat against diseases such as heart disease, cancer, obesity, diabetes …

Cancer Prevention

The polyphenol antioxidants in apples have the ability to prevent cancer cell growth as well as limit the risk of cancer, especially lung, breast and gastrointestinal cancers. One study found that the group of people who regularly ate apples also had a higher rate of cancer mortality. Besides, the rich fiber content of apples also contributes to anti-cancer support.

Prevent Asthma

Apples are rich in antioxidants that will protect lung function, especially reducing the risk of oxidative damage caused by an excess of damaging free radicals. Compounds such as proanthocyanidins help reduce and prevent respiratory inflammation caused by asthma. 

One special thing is that apple skin is rich in quercetin – an antioxidant that has the effect of regulating the immune system and reducing inflammation significantly. Thus, apples also have the effect of supporting the prevention of the final stage of the asthmatic reaction. Patients with asthma and sinusitis can use apples as a natural treatment.

Protect the brain

If you are under constant stress, free radicals can attack the brain system and cause the brain to oxidize. Quercetin in apples helps protect brain nerves from oxidative damage, preventing injuries such as brain degeneration, memory disease, Alzheimer’s disease, etc.

Improve mood

Eating fruit positively impacts our mental health. Eating apples every day or eating in moderation helps you reduce anxiety, fatigue, mood disorders. Besides, the spirit is also relaxed, you are more comfortable and happy.

Not only easy to eat, delicious taste, cool, apples also bring great nutritional content good for health. Eating apples properly helps children and adolescents have the desired height growth rate, while preserving and improving bone and joint strength. If you are still in the age of natural height development, build a diet with apples combined with scientific activities to soon have an ideal body shape.

Joy Bauer

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