Foods rich in calcium help increase height
9 mins read

Foods rich in calcium help increase height

In the pursuit of optimal health, one mineral stands out as particularly crucial: calcium. Whether you’re a parent concerned about your child’s growth or an individual looking to support your own well-being, understanding how to incorporate enough calcium into your diet is paramount. Fortunately, navigating this nutritional landscape doesn’t have to be daunting; with the right knowledge and approach, you can effortlessly boost your calcium intake through simple dietary choices that align with your daily routine.

The journey begins with awareness, understanding the specific calcium needs for different stages of life. Research from the National Institutes of Health (NIH) underscores the importance of tailoring calcium intake to age groups to promote healthy growth and development. From infancy to adulthood and beyond, each phase demands attention to calcium intake levels to support overall vitality and bone health.

For infants, the journey starts with a modest 210mg of calcium daily, gradually increasing as they progress through their first year. Toddlers and young children require more substantial amounts, reflecting their rapid growth and bone formation. As adolescents undergo significant growth spurts, their calcium needs peak at 1,300mg per day, emphasizing the critical role of calcium during this transformative period.

Even as adults, the quest for adequate calcium intake persists. Whether you’re in the prime of adulthood or entering your golden years, maintaining sufficient calcium levels remains paramount for preserving bone health and staving off conditions like osteoporosis. With recommended daily intakes ranging from 1,000mg to 1,200mg, ensuring your diet includes calcium-rich foods becomes essential for long-term well-being.

But fear not, meeting these targets doesn’t require drastic measures. By making mindful choices in your daily meals, you can effortlessly incorporate calcium-rich foods that not only meet but exceed your nutritional needs. From dairy products to fortified cereals and leafy greens, a diverse array of options awaits, offering not only calcium but a plethora of other health benefits.

So, whether you’re aiming to support your child’s growth or safeguard your own health as you age, remember that the path to optimal calcium intake begins at the dinner table. With a balanced approach and a dash of nutritional knowledge, you can pave the way for a lifetime of strong bones and vibrant well-being

Chia Seeds:

Chia seeds, native to South America, are a nutritional treasure trove. These tiny seeds are not only rich in calcium but also pack a punch with essential nutrients like magnesium, iron, zinc, and numerous trace minerals. Interestingly, chia seeds come in two varieties—white and black—each offering the same nutritional profile. Just 10g of chia seeds provides approximately 63.1mg of calcium. Furthermore, chia seeds boast boron, a critical component for bone and muscle health, as it aids in the metabolism of calcium, phosphorus, and magnesium. Moreover, chia seeds contain vitamin D, which is pivotal for calcium synthesis. Incorporating chia seeds into your daily routine is a breeze—they can be added to drinking water, blended into smoothies, mixed with yogurt, or stirred into oatmeal, making them a versatile and accessible dietary choice.


Sardines, particularly those consumed with their bones, are a calcium-rich seafood option. In a mere 92g serving of canned sardines, you can fulfill 35% of your recommended daily calcium intake. What’s more, sardines don’t just stop at calcium; they are also an excellent source of protein and omega-3 fatty acids, promoting heart, brain, and skin health. An additional advantage of sardines is their low mercury content, thanks to their selenium content, which acts as a shield against excessive mercury levels.

Sunflower Seeds:

Sunflower seeds are another calcium-packed option, providing 78mg of calcium per 100g. Beyond calcium, they contain phosphorus, a crucial element for bone health, and manganese, which aids in building robust bones. Magnesium, highly concentrated in sunflower seeds, is another valuable component that plays a pivotal role in bone health. However, it’s essential to note that sunflower seeds tend to be high in salt, which can hinder calcium absorption in the body. Therefore, selecting raw, unsalted sunflower seeds is advisable. You can enjoy sunflower seeds on their own or incorporate them into oatmeal, yogurt, soups, or salads. It’s important to exercise portion control, as sunflower seeds are relatively high in fat.

Sesame Seeds (Black Sesame):

Sesame seeds, especially black sesame seeds, are calcium powerhouses. In fact, the calcium content in sesame seeds surpasses that of cow’s milk by a significant margin—just 30g of sesame seeds provides approximately 22% of your daily calcium requirement. Beyond calcium, black sesame seeds offer a rich array of nutrients, including magnesium (25%), manganese (32%), and zinc (21%). These elements are essential for the development of the human skeletal system and the promotion of height growth. Integrating sesame seeds into your diet is a safe and effective means of enhancing your calcium intake.


Almonds, in addition to being a protein-rich snack, contain approximately 269mg of calcium per serving, accounting for 27% of your daily calcium needs. Beyond calcium, almonds offer other bone-friendly nutrients, including phosphorus, which supports bone and dental health, and magnesium, which helps maintain optimal calcium levels in the body, contributing to stronger bones.

Cashew Nuts:

Cashew nuts are notable for their high copper content (40%) and significant magnesium content (22%), both of which are crucial for bone health. Magnesium, in particular, plays a pivotal role in the incorporation of calcium into the bone structure, enhancing bone density and overall joint flexibility. A deficiency in magnesium can lead to decreased bone density, less supple joints, and hindered height growth.


Eggs are renowned for their protein content, but they also pack a calcium punch, offering approximately 27mg of calcium per egg. In addition to calcium, eggs supply a range of essential nutrients, including vitamin A, vitamin D, vitamin C, iron, and vitamin B12. Nutrition experts generally recommend a maximum daily egg consumption of two eggs for optimal health.

Sweet Potatoes:

Sweet potatoes are a true superfood, offering numerous health benefits. Beyond their versatile culinary uses, sweet potatoes effectively supplement calcium intake, providing approximately 30mg of calcium per 100g. Incorporating sweet potatoes into your regular diet can support calcium absorption and height growth effectively.


Soybeans, also known as soybeans, are a nutritional powerhouse containing a wealth of nutrients, including calcium. Just 100g of soybeans yields 277mg of calcium, contributing significantly to healthy bone development. Additionally, soybeans are rich in isoflavones, potent antioxidants that aid in the prevention of osteoporosis and enhance calcium absorption, ultimately promoting height growth.

Cowpea Beans:

Cowpea beans are another valuable source of calcium. Packed with vitamin K and silicon, these beans play pivotal roles in maintaining bone density and flexibility. Incorporating cowpea beans into your meals through boiling or stir-frying can preserve their inherent calcium content and contribute to your overall bone health and height development.


Many types of cheese are naturally high in calcium, as they are typically crafted from cow’s or goat’s milk. Grated parmesan cheese, for instance, is renowned for its calcium content. A 100g serving of grated parmesan cheese can provide a substantial amount of calcium to support your daily intake.


Broccoli, like spinach and kale, is a green vegetable that boasts a high calcium content. A single cup of broccoli contains 87mg of calcium, making it an excellent dietary choice for enhancing bone health and height growth. Broccoli is a versatile vegetable that can be incorporated into various dishes to increase your calcium intake.


Yogurt serves as a dual-purpose calcium and vitamin D source, making it a valuable addition to your diet. Consuming just 245ml of plain yogurt daily can fulfill around 30% of your daily calcium requirements. Beyond calcium, yogurt provides various health benefits, supporting overall well-being.

Green Beans:

Green beans, another valuable vegetable, contain 37mg of calcium per 100g. Additionally, they are rich in vitamin K, a nutrient essential for healthy bone development. The combination of calcium and vitamin K in green beans supports bone health and height growth. These beans can be incorporated into a wide range of delicious dishes, offering both taste and nutrition.

White Beans:

White beans are notable for their calcium content, providing 160mg of calcium per 100g. These beans are also rich in phosphorus, potassium, magnesium, and sodium, all of which contribute to strong bones and overall bone health. Including white beans in your diet is an effective measure to bolster your bone health and promote optimal height growth.

In conclusion, calcium is undeniably vital for height growth and overall bone health. Ensuring a consistent intake of calcium through your daily meals is paramount, as a deficiency can have far-reaching implications beyond just height. Thankfully, calcium-rich foods are abundantly available, cost-effective, and easily incorporated into your diet. By making conscious dietary choices and embracing a calcium-rich menu, you can nurture your skeletal system and support your journey towards optimal height and lifelong well-being.

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