9 Foods That Can Help Your Child Grow Taller

No parent wants their child to be shorter than other kids his or her age and while there’s no specific food that can make your child grow taller, there are plenty of foods you can feed your kid in order to help boost their height. Children need proper nutrition to grow properly, and many studies have shown that certain foods are particularly good at helping children reach their full potential height.

1 Eggs

Eggs have an excellent nutritional profile, including plenty of protein and vitamin D. They are also a good source of vitamin B12 which plays a key role in regulating energy levels and maintaining brain function. Eggs can be delicious in omelets or baked into cakes or muffins. For kids who don’t like eggs, egg substitutes such as Egg Beaters make great substitutes for scrambled eggs and other recipes that call for raw eggs. And don’t forget about hard-boiled eggs—these are a quick and easy snack on-the-go that your child can pack with them to eat throughout the day.

2 Dairy Products

Dairy products are rich in high-quality protein, calcium, and vitamin D, all of which play an important role in healthy bone development. Dairy consumption has also been linked to higher levels of IGF-1, a hormone that plays a role in regulating growth. One cup of milk will deliver about 25% of your daily protein needs and about 30% of your daily calcium needs. Other great sources include yogurt, cottage cheese, and cheese. If you’re worried about dairy sensitivity or want to avoid lactose entirely, you can opt for fortified soy or almond milk instead, which are both good sources of calcium with fewer calories than regular dairy products. Just be sure to check labels as some brands may contain unwanted additives like sugars.

3 Vegetables

To grow to your full potential, you need to eat a balanced diet of lean proteins, complex carbohydrates, and plenty of fruits and vegetables. Many veggies are loaded with vitamins, especially A and C, that can help support your body’s ability to absorb protein, which is an essential nutrient for healthy growth. Broccoli, asparagus, and tomatoes are just a few great examples of high-vitamin foods that have been shown to aid in proper development during key periods in childhood. To make sure you’re eating enough veggies every day, experiment with different cooking methods—roasting broccoli is a personal favorite. Just be sure not to overcook vegetables—they may become tough or unappetizing.

4 Fish

Kids who eat fish often are leaner than kids who don’t. Fish is packed with Omega-3 fatty acids which can help stave off inflammation that restricts growth hormones. Salmon and other fatty fish are particularly high in these healthy fats. Kids should consume two servings of fish a week, one of which should be a fatty variety like salmon or sardines.

5 Meat

Meat is rich in protein which helps build and repair muscles. Animal proteins contain leucine, an amino acid that has been linked to increased muscle mass and increased height. Getting adequate protein is especially important during growth spurts—such as when your child hits puberty—to help facilitate bone growth and tissue repair. Protein also keeps you feeling full longer, so if your child doesn’t eat enough of it throughout his day, he may not be getting enough calories to gain weight and grow taller.

6 Whole Grains

Whole grains contain complex carbohydrates which provide energy for proper growth and development. Try to incorporate a variety of whole grains into your child’s diet. Brown rice, quinoa, amaranth, teff, and buckwheat are all nutrient-rich options that can help give your children a boost.

7 Nuts and Seeds

Seeds like flax, sesame, pumpkin, and sunflower are all high in zinc. This essential mineral has been shown to play a key role in proper growth. Add them to salads, yogurt, or oatmeal for an easy way to get your daily dose. Just be sure not to overdo it, as the sugar content of honey can lead to weight gain. In moderation, though, honey is good for you! Just remember that less is more when it comes to most things in life, honey included.

8 Legumes, Beans, Lentils, and Peas

Legumes are rich in protein and fiber, which means they will give your child energy and help him or her to feel full for longer. And fiber is known to prevent constipation, which can contribute to height issues. Legumes also contain some vitamin B-6, zinc, magnesium, and potassium—nutrients that aid in growth. Make sure your child gets an adequate amount of protein every day by introducing a variety of beans into his or her diet or you can use canned beans. A good ratio is one serving for every 2 servings of vegetables. One serving is about 1/2 cup of cooked beans. Other good sources of vitamin B-6 include chicken breast, turkey breast, salmon, and bananas. Mangoes are a great source of zinc.

9 Honey

Honey, which is believed to contain antioxidants and low levels of minerals and vitamins, can be a great natural remedy for growing children. It has been shown to contain important nutrients for bone growth like calcium, vitamin D, and phosphorous. Additionally, it contains trace amounts of other minerals such as manganese and selenium that also play a role in height development. Don’t overdo it though, as too much honey can lead to weight gain due to its sugar content. In moderation, though, honey is good for you!