10 magnesium-rich foods to increase height


Want to effectively increase height, magnesium is also a mineral that needs attention. In the development of bones, magnesium plays a role in fixing and ensuring the necessary amount of calcium. This mineral can be supplemented through foods in the daily diet.

Besides Calcium, Magnesium is also an important mineral indispensable in the body. Supplementing the necessary amount of Calcium will help keep up healthy bones and stabilize the nervous system. The following article by Gettallerfast.com will help you better understand magnesium and magnesium supplements to improve height.

What is magnesium?

Magnesium is an important mineral that is essential for the development of the body. This mineral is present in nearly 300 different enzymes that exist in the body, and is responsible for metabolizing proteins, lipids and carbohydrates. Magnesium is distributed throughout the body. In which, from 50% – 75% of the magnesium in the bones, 29% is present in the endocrine glands and liver cells, the remaining 1% is in the blood.

According to researchers, the presence of magnesium in the body ensures the body’s energy metabolism activities, maintains nerve stability and promotes the development of bones and joints. Some studies also prove magnesium works to maintain blood sugar, stabilize blood pressure.


Magnesium’s role in height growth

Magnesium is closely related to bone development. Providing adequate amounts of magnesium for the body helps maintain a stable bone density, improves bone formation and minimizes the risk of bone diseases. A study published in the British Journal of Nutrition also said that the amount of magnesium absorbed helps to increase bone mineral density, decrease the rate of fractures, especially osteoporosis in pregnant women.

Magnesium is one of the powerful “factors” to help synthesize and keep calcium for bones. Specifically, 1% of magnesium in the blood will secrete the hormone calcitic. This hormone plays a role in balancing the concentration of calcium in the blood. This is also a mineral that helps preserve calcium in bones, prevents calcium from moving to other soft tissues.

Magnesium is needed every day to grow tall

Magnesium is an important mineral not only for bones but also for the body. The amount of magnesium needed for the body varies with age and gender. When the body does not have enough magnesium, the body easily produces symptoms of muscle spasm, cardiovascular diseases, diabetes, blood pressure, especially osteoporosis.

1 – 3 years old80 mg80 mg
4 – 8 years old130 mg130 mg
9 – 13 years old240 mg240 mg
14 – 18 years old410 mg360 mg
19 – 30 years old400 mg310 mg
31 – 50 years old420 mg320 mg
51 years and older420 mg320 mg
Pregnant women350 – 420 mg
Lactating women310 – 360 mg

The table of magnesium content needs to supplement the body by age and gender.

In the case the excess magnesium is too large, the body will produce negative reactions such as nausea, diarrhea, headache, … in normal people. For people with kidney diseases, it can cause damage to the respiratory system and affect their lives.

What should eat to provide magnesium to increase height effectively?

Food is a rich source of minerals and vitamins for the body. The use of a variety of foods will help the body get enough magnesium for activities.

Spinach (Spinach)

Spinach or spinach contains a lot of magnesium. The nutritional content in 1 cup of boiled spinach meets 40% of the daily amount of magnesium needed for the body. In addition, this vegetable also contains a lot of vitamins A, D, E, … help minimize cardiovascular diseases, stroke.



Kale is considered a “potential” food because of its mineral content. According to nutritionists, there is 6% Magnesium, 9% Calcium, 10% Copper, 9% Potassium, 26% Manganese and a large amount of vitamins in 1 cup of kale. In addition to cooking or making salads, a glass of kale juice every morning will give the day more energy.

Seaweed or green algae

Seaweed and green algae are 2 foods that help provide a large amount of magnesium necessary for the body. 100g of green algae contains about 315mg magnesium. In addition, using seaweed or green algae in meals also helps provide iron, vitamin C and calcium to the body. This is also a very suitable food for dieters because they are low in calories.


Salmon, mackerel, and halibut are the fish that contain “huge” magnesium content. In addition to the large magnesium content, fish is also rich in selenium, vitamins and omega-3 and omega-6 fatty acids that help minimize chronic diseases and boost the immune system. According to nutritionists, fish should be eaten at least once a week.


A ripe avocado contains about 58mg of the mineral Magnesium. If properly prepared, this can provide about 25% of the recommended daily amount of magnesium. In particular, avocado is also a low-carbs food perfect for the digestive system. Butter can be combined with many other foods such as sandwiches, salad dressings, … to avoid “getting fed up” with this dish.



Bananas are a very familiar fruit that is found in Vietnamese daily meals. Normally, a banana contains about 32 mg of magnesium, meeting about 9% of the daily requirement. In addition, in bananas there are a number of nutrients such as vitamins C, B6, Manganese and Potassium.


Pumpkin seeds, almonds, cashews, chia seeds and sesame seeds are 5 types of seeds that have a positive effect on the body. The stimulation of these 5 seeds is inversely related to the nutritional content contained in them. Not only providing magnesium, nuts are also a source of vitamins and minerals necessary to strengthen the healthy development of bones and teeth to increase height effectively. Nuts can be used as snacks or processed into milk for young children.

Kinds of bean

Legumes are considered the “meat” of vegetarians, especially soybeans because of their nutrient content. It is estimated that there are about 228mg of magnesium in 100g of soybeans. Using soybeans helps keep up a healthy heart, minimizes cardiovascular disease. In addition, you can change soybeans with lentils, broad beans to avoid boredom but still make sure the amount of magnesium provided for the body.

Whole grains

Whole grains are proven to be nature’s great source of nutrients. There are 5 types of whole grains that experts recommend include: wheat, oats, buckwheat, barley and quinoa. In particular, buckwheat and quinoa are 2 grains with high protein and antioxidant content, which are very good for your health. Using whole grains helps minimize cardiovascular diseases, enhance anti-inflammatory capabilities.


Black Chocolate

A piece of 100g dark chocolate has about 327mg of magnesium. In addition, this product also has a content of copper, iron, manganese and antioxidants that are beneficial for the body. However, the use of this dish can cause rapid weight gain.

Magnesium is one of the important minerals that has a positive effect on bone development. According to the National Institutes of Health, each person needs to get a sufficient amount of magnesium each day. However, there should be a balance between nutrients so that bones in particular and the body in general are developed in a comprehensive way.

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