What to eat to grow taller?


Food can be a powerful tool to improve your life in many ways if you learn to use it properly.

The right foods can make you live longer and better, the bad ones can make you sick, even kill you.

One of the many benefits that good nutrition has is that it can make you grow. You can grow healthier, stronger, and taller!

The fact is, most scientists today agree that it is quite possible to increase our height by as much as 2 to 4 inches with the correct eating habits. According to some anthropologists, both women and men can grow up to 40 years of age.

The truth is that we cannot all grow in the same way and at the same rate. Genetics are very involved: bone structure, posture, predominant diet, environment, lifestyle, all of this influences our ability to grow to a certain age.

But the bottom line is that even in our 20’s, 30’s and even 40’s we can grow even more.

Balanced diet

A poor diet is characterized by insufficient amounts of vitamins, proteins, minerals and other vital nutrients, thus being the greatest obstacle to the development and growth of the human body properly.

Modern society is obsessed with dieting in terms of losing weight, but not eating properly.

There are six nutrients that we must consider when we talk about foods to grow in height and about the growth of the body and health in general:

  • Carbohydrates
  • Proteins
  • Fats
  • Vitamins
  • Minerals
  • Water.


Vitamins to Be Taller!

Since we were children, our parents insisted on how important vitamins and minerals were in our breakfasts.

A healthy and balanced diet is based on these essential nutrients, so if you are facing any deficiencies in this area, you should consider taking the correct amount of supplements to help the growth process reach its full potential.

According to various medical institutions and their publications, these are the benefits and advantages of the minerals and vitamins that we really need and the suggested daily dose.

Vitamin A (retinol, carotene)

What does?

  1. Facilitates general growth and helps build stronger bones.
  2. Helps maintain healthy skin and hair, as well as stronger teeth and gums.
  3. Boost the immune system to effectively resist infections.

Best sources: Carrots, liver, egg yolk, cheese, whole milk, butter, among others.

Note: It also benefits your vision, tissues, skin, teeth, hair, nails, and bones in many ways.

Vitamin B1 (thiamine)

What does?

  • Converts glucose into useful and usable energy for our body.
  • Helps in the prevention of beriberi and other serious nervous disorders.
  • Stimulates the energy and action of the brain promoting general growth.
  • It helps with the digestion of carbohydrates and plays a very important role in the central nervous system.

Best sources: Pork, rice, brewer’s yeast, liver, whole grains, rice, nuts, dairy products, eggs, meat, fish, fruits, green leafy vegetables.

Daily consumption: 100 to 300 mg.

Note: Most effective when consumed in complex B formulas.

Vitamin B2 (riboflavin)

What does?

  • Helps the general function of the nervous system.
  • Helps in the creation of red blood cells and antibodies.
  • Helps with breathing.

Best sources: milk, liver, eggs, cow’s milk, as well as in fruits such as papaya, apples, currants, apricots, and raisins. B2 exists in abundance in walnuts and whole grains, especially almonds and walnuts.

Recommended intake: 100 to 300 mg per day.

Note : Symptoms of this vitamin deficiency include swollen eyelids and sensitivity to light, anxiety, rashes, and redness of the cornea.

Vitamin B6 (pyridoxine)

What does?

  • Helps with sodium and potassium balance.
  • Helps with the balance of hormonal changes in women.
  • It is used in the metabolism of proteins, fats, and carbohydrates, while helping with mood control and behavior management.

Best sources: Liver, brewer’s yeast, cabbage, cereal grains and legumes, shellfish, meat, nuts, liver, and fruit. Supplements: Vitamins B2 and B6 should be taken in equal amounts.

Other good accompaniments to vitamin B6 include vitamin C, magnesium, sodium, potassium, zinc, linoleic acid, and fatty acids.

Note: It is linked to immunity to cancer and fights the formation of the chemical homocysteine, which is harmful to the heart.

Vitamin B12 (Cobalarin)

What does?

  • Necessary for the manufacture and maintenance of red blood cells.
  • Helps increase energy.
  • It helps in the prevention of mental deterioration and helps in the acceleration of the thought process.
  • Used in the metabolism of fats, proteins and carbohydrates.

The best sources: cheese, liver, in animal products, mainly in milk, meat. Supplement: 3 micrograms of vitamin B12 per day.

Vitamin C

What does?

  • It helps us keep our gums healthy.
  • It protects our body from free radicals that are responsible for heart disease and cancer.
  • It helps our immune system and helps with the healing of scratches and bruises.
  • Allows protein cells to hold together.
  • It helps blood circulation.

Best sources: citrus fruits, oranges, tangerines and grapefruits, tomatoes, berries, cauliflower, raw cabbage, and potatoes. Supplement: 1,000 to 10,000 mg per day.

Note : To get the maximum benefits of vitamin C, it is recommended to consume fresh and unprocessed fruits and vegetables as much as possible.

Vitamin D

What does?

  • It plays a vital role in the absorption and use of calcium that we ingest from food and supplements.
  • Helps with bone and tooth formation and supports muscle and nerve function.
  • It helps prevent osteoporosis.
  • It enables and activates the intestines to absorb calcium into the bloodstream.

Best sources: fortified milk, fortified cereals, eggs, tuna, fish liver oils, sun exposure.

Consumption: a minimum of 200 IU (or 5 mcg) per day.

Vitamin E (Tocopherol)

What does?

  • It supplies oxygen to the body and helps defend cells from free radicals.
  • It is vital for virility.
  • Helps prevent blood-related problems, such as blood clots.

Best sources: wheat germ, eggs, green leafy vegetables, soybeans, spinach, whole wheat, and broccoli.

Supplement: The standard dose of vitamin E is 15 milligrams per day for adults. Children should take 6 to 7 mg per day, depending on their age.

Note : A normal dietary amount of vitamin E or a supplemental dose contributes to a person’s overall health.

Vitamin F

What does?

  • Helps fight heart disease.
  • Avoid cholesterol deposits in the arteries.
  • Promotes healthy skin and hair.

Best sources: vegetable wheat germ, flaxseed, sunflower, safflower, soybeans, and peanuts. It can also be found in peanuts, sunflower seeds, walnuts, walnuts, almonds, and avocados.

Daily consumption: 100 to 150 mg.

Note: for fat that is too saturated, it can inhibit the effects of vitamin F. Heat and oxygen can also be enemies.

Vitamin K (Menadione)

What does?

  • It is necessary for blood clotting.
  • It plays an important role in kidney function and bone growth and repair.

Best sources: egg yolk, yogurt, green tea fish liver oils, soybeans, dark green leafy vegetables like spinach or kale.

Supplement: Women should consume 65 micrograms per day of vitamin K, and men should consume 80 micrograms per day.

Important note : About half of the vitamin K needed for good health is supplied by bacteria that live in the gut, but dietary vitamin K is also important. Vitamin K is a fat soluble vitamin.

Essential Minerals

The most important minerals for keeping the body functioning properly and in the healthiest way are listed below with careful consideration.

These minerals, in particular, can help improve your height by giving your body exactly what it needs to grow at full speed and optimally.


It is the main mineral in bones and teeth. Vital for health, particularly in times of growth.

Best sources: milk and dairy products, phytates, whole grains and legumes, green vegetables.

Daily consumption: 600 to 1500 mg per day.


It is a glucose tolerant factor. Stimulates the activity of insulin within the body.

Best sources: egg yolk, whole wheat bread, fruit juice, hard cheese, lean meat, yeast, molasses, and liver. Supplement: 35 mcg per day for men and 25 mcg per day for women.


It strengthens our bones and keeps our teeth healthy and resistant to damage.

Best sources: fluoridated water, toothpaste, shellfish, and gelatin.

Supplement: generally 4.0 mg / day for men and 3.0 mg / day for women.

Note : The most obvious sign that a person is not getting enough fluoride is cavities and weakened tooth enamel.


It promotes growth and is used to make thyroid hormones. Burns excess fat, among other benefits.

Best Sources: Seafood, Salt and Bread, Dairy Products, and Eggs.

Supplement: 80 to 150 mcg per day for adults.

Note: Iodine helps the proper functioning of the thyroid gland which promotes and regulates growth. This mineral is so important that babies born to mothers with severe iodine deficiency can suffer from mental retardation.


It helps with the transport of oxygen around the body. Avoid tiredness. Required for the formation of hemoglobin in red blood cells. It also prevents and treats anemia.

Best sources: Liver, round steak, baked beans, pork, navy beans, soybeans, pork, black-eyed peas, fish, chicken, iron-fortified cereals, oatmeal.

Supplement: 18 mg per day on average.


It helps the effective functioning of the nerves and muscles. It acts as an anti-stress mineral and helps fight depression. Keeps the cardiovascular system healthy to prevent heart disease and arrhythmias.

Best sources: Whole grains, nuts, legumes, dark leafy vegetables, shellfish, figs, lemons, grapefruit, yellow corn, almonds, seeds, apples, lentils, peas, tofu.

Supplement: 300 to 400 mg per day.

Note: Magnesium is an important mineral for promoting health because it enhances about 300 enzyme-related processes.


Develop strong bones and skeletal structure. Provides energy and helps in the metabolism of fats and starches. Reduces arthritis pain.

Best sources: milk, yogurt, cottage cheese, pork, tuna, lobster and shellfish, chicken, sunflower seeds, peanuts, pine nuts, peanut butter, bran flakes.

Supplement: 800 to 1200 mg per day for adults.

Note: Phosphorus is a component of DNA and RNA and serves in the preparation of glucose for energy formation.


Sources include; citrus, potato, winter squash, tomato, celery, carrots, broccoli, watercress, avocado, banana.


Sources include; salt, shellfish, mainly shellfish, carrots, beets.

Folic acid

Sources include; Beans, green leafy vegetables, citrus fruits, orange juice, beets, wheat germ, meat, and whole grains.


Sources include; Liver, beef, crab, lamb, turkey ham, eggs, oysters, shellfish, dried beans, peas, fortified cereals, pork, chicken wheat germ, brown rice.

Give You More Protein!💪

The ideal diet to grow taller , without a doubt, includes quality and quantity proteins.

We all need a different amount of protein, depending on our size, age, physical condition, and lifestyle. Younger people and larger body types require more protein than older and smaller people.

Proteins have different functions and operate in different areas of the body. In general, there are two basic types of protein: “complete protein” and “incomplete protein.”

  • Complete Protein – A complete protein is a source of this macronutrient that contains an adequate ratio of all basic amino acids, and is found in animal foods such as meat and poultry, seafood, eggs, milk, and cheese.
  • Incomplete protein: it is a protein that does not supply all the essential amino acids. However, when combined with animal protein, it is complete. It can be found in seeds, nuts, peas, grains, and beans.

Note: the combination of complete and incomplete proteins provides better nutritional values.

So what you should keep in mind is to have a balanced and mixed diet that covers all the bases.

Good Carbs

Carbohydrates are essential for life. We don’t need to worry about whether or not to consume carbohydrates, the real question is what carbohydrates do we really need?

Most of the carbohydrates we eat come from plant-based foods, such as cereals (bread, cereals, rice, and pasta), vegetables, fruits, and legumes (beans and peas).

Milk and other dairy products like yogurt and ice cream are the only animal foods that contain a significant amount of carbohydrates.

What we need to incorporate and consume on a day-to-day basis are complex carbohydrates, such as peas, beans, whole grains, and vegetables, at least most of the time.

Not only will you experience less hunger during the day, but you will also be giving your body the perfect combination of nutrients and energy. That will prevent you from having cravings that could prevent your goal of gaining height.

Fat is your Ally

Fats are not the enemy, only sugar!

What you need to learn is that “healthy fats,” as you’ve probably heard them called in the media, are generally monounsaturated and polyunsaturated fats. Those are the type of fats you must eat in order for your body to function as efficiently as possible.

Some of the best sources you can find are:

  • Avocados
  • Walnuts.
  • Almonds and / or Pistachios.
  • Olive oil.
  • Ground flaxseed.
  • Salmon.
  • Tuna.
  • Dark chocolate.
  • Tofu
  • Sunflower seeds.
  • Chia seeds.
  • Eggs.

Some of the foods that are high in saturated fat and should be eaten in small amounts throughout the week are:

  • Beef and pork.
  • Whole milk.
  • Full fat yogurt.

Drink more water!

It is absolutely critical that you stay hydrated throughout the day to achieve your goal.

Water is essential for your body to perform each of its functions as effectively as possible, and in many cases, it is essential for this.

It helps us get rid of waste and garbage from our body. In general, you need 6 to 8 glasses a day.

The Right Food at the Right Time

As we already know, proper nutrition helps maintain good health and prevents many types of chronic diseases.

Ideally, you should start your day with a simple but effective exercise routine. Whether you’re hanging from the bar or practicing yoga, swimming, or just stretching, that should be your first task of the day in order to maximize results.

After that, having a good breakfast becomes essential to increase GH production and help your body work effectively.

2 scrambled eggs with some bacon sounds good, right? Well, it would give you those “good fats” you need to get through the day!

Combine that with a little olive oil and you’ll be more than good to go!

TIP : you should wait for the first coffee of the day, a couple of hours after waking up would be great. Coffee is great in the morning, but it only speeds up digestion, making it harder for your body to properly absorb all the nutrients it needs.

If you are taking a multivitamin to supplement your diet, you can take it right after breakfast for better digestion.

We have provided you with more than enough information to get you started. Choose the right foods for your day and start growing in height!


Now that you know that eating to grow, it is time for you to apply what you have learned.

As I told you before, food can be a powerful thing if you learn how to use it to your advantage. It can heal, it can empower, it can make you bigger, smaller, or even taller!

The first thing you need to address is self-discipline. Stay engaged and apply the knowledge you have learned and you will see for yourself what a balanced and nutritious diet can do.

Combine nutrition with exercise and be patient, you will gain several inches if you stay committed and enjoy the process!

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