What Vegetables to Eat to Increase Height: Top Vegetables for Height Growth

Height is largely determined by genetics, but with appropriate nutrition, one can still significantly improve their height. Specifically, there are vegetables that promote height growth by enhancing the production of growth hormones and stimulating overall body growth. So, what vegetables should you consume to maximize height growth? Let’s explore the details below with Grow Taller Plan.

Factors Affecting Height

The factors influencing a person’s height can be divided into four primary categories, including:

– Genetics: Studies in Vietnam have shown that genetics accounts for approximately 23% of height development.

– Gender: Height tends to stop increasing once a child reaches puberty. This means that height growth may slow down when girls are around 13 years old and boys around 14 years old. Before puberty, girls are often slightly taller than boys by 0.5 to 1 cm. However, after puberty, boys can grow taller than girls by 10 to 15 cm at the same age.

– Hormones: Growth hormones (HGH), sex hormones, and thyroid hormones are the three most influential hormones in height development. They are considered signals that activate the growth plates responsible for bone formation.

– Nutrition: Nutrition is a vital factor affecting a child’s height. Proper nutrition can lead to increased height compared to malnourished children. Nutrition experts recommend that children, especially during their adolescent years, should receive adequate amounts of the four main nutrient groups (proteins, fats, carbohydrates, vitamins, and minerals) in their daily meals.

What Vegetables to Eat to Increase Height
What Vegetables to Eat to Increase Height

Benefits of Eating Vegetables for Health

Eating vegetables offers numerous health benefits, including:

– Nutrient-Rich: Vegetables are packed with essential vitamins, minerals, and antioxidants. They provide a wide range of nutrients crucial for overall health and well-being.

– Disease Prevention: A diet rich in vegetables is associated with a reduced risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. The antioxidants in vegetables help combat free radicals, which can damage cells and lead to disease.

– Weight Management: Vegetables are typically low in calories and high in fiber, making them an excellent choice for weight management. They help you feel full, reducing the overall calorie intake.

– Digestive Health: The fiber in vegetables supports healthy digestion, prevents constipation, and maintains a balanced gut microbiome.

– Blood Pressure Control: Potassium-rich vegetables can help regulate blood pressure, reducing the risk of hypertension.

– Skin Health: The vitamins and antioxidants in vegetables contribute to healthy, radiant skin by protecting it from damage and maintaining its elasticity.

– Eye Health: Certain vegetables, like carrots and spinach, are rich in nutrients that promote good vision and reduce the risk of age-related eye conditions.

– Bone Health: Vegetables, especially dark leafy greens, provide essential nutrients like calcium and vitamin K, which are important for strong and healthy bones.

– Anti-Inflammatory Properties: Some vegetables contain natural anti-inflammatory compounds, helping to reduce inflammation in the body and lower the risk of chronic diseases.

– Improved Immune Function: The vitamins and minerals in vegetables support a robust immune system, enhancing the body’s ability to defend against infections.

– Aid in Weight Loss: Incorporating vegetables into a balanced diet can assist in weight loss or weight management due to their low-calorie content and high fiber, which promotes a feeling of fullness.

– Hydration: Many vegetables have a high water content, contributing to daily hydration needs.

Does Eating Vegetables Increase Height?

The answer is yes, eating vegetables properly supports height growth. When it comes to height-increasing foods, parents often think of seafood like crab, salmon, or eggs, and various dairy products. However, there are numerous vegetables that contribute to height growth, of which many parents might not be aware.

According to multiple scientific studies, genetics determine up to 80% of a person’s height. Nevertheless, other factors also influence height development, such as nutrition, lifestyle, physical activity, and health conditions. Notably, making the right dietary changes can significantly enhance height.

What Vegetables Should You Eat to Increase Height?

To foster height growth, an individual requires an adequate supply of vitamins and minerals to facilitate cell growth and increase bone size and density. Therefore, establishing a balanced, nutritious diet is paramount.

In these meals, vegetables that promote height growth are indispensable sources of nutrients. Notable examples include:

– Some green leafy vegetables rich in calcium and phosphorus, such as curly kale and spinach, provide the necessary nutrients to strengthen the skeletal system and support height increase.

– Vegetables high in vitamin A, vitamin C, and vitamin D, crucial for the development of new cells in the body, such as sweet potatoes and potatoes.

– Legume vegetables rich in protein and dietary fiber help optimize digestive function and prevent growth-inhibiting disorders.

Consuming these vegetables significantly affects the secretion of certain growth hormones within the body, contributing to potential height improvement. Let’s delve into the list of effective height-increasing vegetables in the next section of the article with Grow Taller Plan!

Best Natural Vegetables for Height Increase

Which vegetables should you eat to increase your height? Here is a list of vegetables that effectively promote height growth and should be incorporated into your daily diet:


Carrots top the list of effective height-increasing vegetables due to their high vitamin A content. Research shows that in children not breastfed, supplementing with vitamin A can improve height by 0.1 cm over four months in those under 2 years and 0.22 cm in those over 2 years.

Nutrient Amount per 100g % Daily Value
Calories 41 kcal
Carbohydrates 10g
– Dietary Fiber 2.8g
– Sugars 4.7g
Protein 0.9g
Fat 0.2g
Vitamins and Minerals
– Vitamin A 16706 IU 334%
– Vitamin C 5.9 mg 10%
– Vitamin K 13.2 mcg 16%
– Vitamin E 0.7 mg 3%
– Folate 19 mcg 5%
– Potassium 320 mg 9%
– Calcium 33 mg 3%
– Magnesium 12 mg 3%
– Phosphorus 35 mg 3%
Beta-carotene 8285 mcg

All these nutrients not only help increase height but also improve vision, protect against cancer cells, promote healthier skin, slow the aging process, and prevent heart-related illnesses. You can either drink raw carrot juice or add grated carrots to your salads to boost height growth.


Spinach, known by various names like “watercress” or “spinach,” is rich in calcium and vitamin K, both of which play a crucial role in robust bone development. This leafy green vegetable originates from South and West Asia and is considered a “superfood” due to its remarkable vitamin A content, similar to that of carrots:

Nutrient Amount per 100g
Calories 23 kcal
Carbohydrates 3.6 g
– Dietary Fiber 2.2 g
– Sugars 0.4 g
Protein 2.9 g
Fat 0.4 g
– Saturated Fat 0.061 g
– Monounsaturated Fat 0.016 g
– Polyunsaturated Fat 0.159 g
Vitamins & Minerals Amount per 100g (% Daily Value)
Vitamin A (IU) 9377 IU (188%)
Vitamin C 47.9 mg (80%)
Vitamin K 482.9 µg (604%)
Folate 194 µg (49%)
Iron 2.71 mg (15%)
Calcium 99 mg (10%)
Potassium 558 mg (16%)
Magnesium 79 mg (20%)
Manganese 1.158 mg (58%)

The nutritional components of spinach supply a significant amount of nutrients that stimulate growth hormones in the body. As a result, spinach is an excellent source of nutrition to help you increase height effectively.


With over 10 times the calcium content and 5 to 7 times the phosphorus content compared to other vegetables, soybeans are considered superior for height growth. The nutritional content in 100 grams of soybeans includes:

Nutrient Amount per 100g
Calories 147 kcal
Carbohydrates 8.97 g
– Dietary Fiber 6 g
– Sugars 3.3 g
Protein 12.35 g
Fat 6.8 g
– Saturated Fat 0.8 g
– Monounsaturated Fat 1.225 g
– Polyunsaturated Fat 3.2 g
Vitamins & Minerals Amount per 100g (% Daily Value)
Vitamin A (IU) 1 IU (0%)
Vitamin C 6 mg (10%)
Vitamin K 47 µg (59%)
Folate 375 µg (94%)
Iron 5.35 mg (30%)
Calcium 277 mg (28%)
Potassium 620 mg (18%)
Magnesium 65 mg (16%)
Manganese 1.651 mg (83%)

Notice the remarkable protein and folate content in soybeans. Consequently, consuming more soybeans can help children combat anemia, develop muscles, and optimize height growth.

Soybeans are widely cultivated in Vietnam and are processed into various dishes. You can blend soybeans into soy milk or use soybean products (tofu) to prepare nutritious meals like braised fish with tofu, tofu and dill soup, tofu and minced meat stew, and more, to diversify your diet.


Following soybeans, kale is a popular choice among homemakers due to its delicious taste and its excellent calcium content. On average, 100 grams of kale contains:

Nutrient Amount per 100g
Calories 49 kcal
Carbohydrates 8.75 g
– Dietary Fiber 3.6 g
– Sugars 2.26 g
Protein 4.28 g
Fat 0.93 g
– Saturated Fat 0.146 g
– Monounsaturated Fat 0.088 g
– Polyunsaturated Fat 0.409 g
Vitamins & Minerals Amount per 100g (% Daily Value)
Vitamin A (IU) 2413 IU (48%)
Vitamin C 93.4 mg (156%)
Vitamin K 817 µg (1021%)
Folate 24 µg (6%)
Iron 1.47 mg (8%)
Calcium 254 mg (25%)
Potassium 447 mg (13%)
Magnesium 47 mg (12%)
Manganese 0.659 mg (33%)

Incorporating kale into your weekly diet can provide you with additional calcium without the need for excessive milk consumption. Moreover, kale’s high vitamin C content supplies around 104% of the daily value, significantly more than oranges. As a result, consuming more kale can enhance immunity, prevent various diseases, and optimize height growth.

Collard Greens

Collard greens, also known as “collard” or “collard greens,” are recognized as an excellent source of calcium and vitamin C. On average, 100 grams of collard greens contain:

Nutrient Amount per 100g
Calories 32 kcal
Carbohydrates 5.42 g
– Dietary Fiber 3.6 g
– Sugars 0.55 g
Protein 2.10 g
Fat 0.61 g
– Saturated Fat 0.064 g
– Monounsaturated Fat 0.115 g
– Polyunsaturated Fat 0.171 g
Vitamins & Minerals Amount per 100g (% Daily Value)
Vitamin A (IU) 3333 IU (67%)
Vitamin C 35 mg (58%)
Vitamin K 418 µg (523%)
Folate 166 µg (42%)
Iron 0.47 mg (3%)
Calcium 232 mg (23%)
Potassium 213 mg (6%)
Magnesium 47 mg (12%)
Manganese 0.232 mg (12%)

Collard greens are among the top vegetables that promote height growth due to their high calcium and vitamin C content. Including collard greens in your diet stimulates the production of growth hormones within the body, supporting effective height development.

Beet Greens

Beet greens are known as one of the favorite height-increasing vegetables among children. On average, 100 grams of beet greens contain:

Nutrient Amount per 100g
Calories 22 kcal
Carbohydrates 4.33 g
– Dietary Fiber 3.7 g
– Sugars 0.85 g
Protein 2.20 g
Fat 0.17 g
– Saturated Fat 0.036 g
– Monounsaturated Fat 0.011 g
– Polyunsaturated Fat 0.083 g
Vitamins & Minerals Amount per 100g (% Daily Value)
Vitamin A (IU) 3666 IU (73%)
Vitamin C 30 mg (50%)
Vitamin K 500 µg (625%)
Folate 27 µg (7%)
Iron 2.14 mg (12%)
Calcium 117 mg (12%)
Potassium 762 mg (22%)
Magnesium 16 mg (4%)
Manganese 0.237 mg (12%)

Notably, beet greens have a high calcium content compared to common vegetables. You can consider adding beet greens to your diet through boiled, soup, or stir-fry dishes with minimal seasoning to preserve the maximum nutritional content.


Amaranth is a relatively common vegetable in Vietnamese family meals. This nutritious green is not only delicious but also beneficial for your health. In 100 grams of fresh amaranth, you can find:

Nutrient Amount per 100g
Calories 102 kcal
Carbohydrates 19.67 g
– Dietary Fiber 1.1 g
– Sugars 1.7 g
Protein 3.8 g
Fat 1.6 g
– Saturated Fat 0.329 g
– Monounsaturated Fat 0.318 g
– Polyunsaturated Fat 0.785 g
Vitamins & Minerals Amount per 100g (% Daily Value)
Vitamin A (IU) 331 IU (7%)
Vitamin C 43 mg (72%)
Vitamin K 1140 µg (1425%)
Folate 82 µg (21%)
Iron 2.71 mg (15%)
Calcium 159 mg (16%)
Potassium 508 mg (14%)
Magnesium 65 mg (16%)
Phosphorus 172 mg (17%)
Manganese 0.466 mg (23%)

Thanks to its high calcium, vitamin B9, and vitamin C content, amaranth enhances immunity, prevents anemia, and increases the mineral density in bones, effectively supporting maximum height growth. With its impressive nutrient profile and no cholesterol, amaranth deserves a spot in the list of effective height-increasing vegetables that don’t harm heart health.

Lima Beans

Lima beans are among the essential height-boosting foods that should not be overlooked. On average, 100 grams of lima beans contain:

Nutrient Amount per 100g
Calories 113 kcal
Carbohydrates 20.18 g
– Dietary Fiber 7 g
– Sugars 1.5 g
Protein 7.8 g
Fat 0.37 g
– Saturated Fat 0.09 g
– Monounsaturated Fat 0.067 g
– Polyunsaturated Fat 0.191 g
Vitamins & Minerals Amount per 100g (% Daily Value)
Vitamin A (IU) 96 IU (2%)
Vitamin C 0.9 mg (2%)
Vitamin K 0.9 µg (1%)
Folate 34 µg (9%)
Iron 1.58 mg (9%)
Calcium 11 mg (1%)
Potassium 508 mg (11%)
Magnesium 37 mg (9%)
Phosphorus 69 mg (10%)
Manganese 0.378 mg (19%)

Notice the high fiber content, calcium, and B-vitamins in lima beans. Due to the significant amount of vitamin B, lima beans help increase physical endurance, enabling longer-lasting physical activity without fatigue. Consequently, they stimulate the release of growth hormone (GH) to optimize height development.

Additionally, the soluble fiber pectin in lima beans acts as a natural laxative, promoting better digestion. Therefore, lima beans are a top vegetable that enhances height growth, and you should not miss including them in your diet.


Broccoli, known as a type of wild cabbage, is very popular in Vietnam and is prepared in various ways. Typically, 100 grams of broccoli contain:

Nutrient Amount per 100g
Calories 55 kcal
Carbohydrates 11.2 g
– Dietary Fiber 2.6 g
– Sugars 1.7 g
Protein 3.7 g
Fat 0.6 g
– Saturated Fat 0.1 g
– Monounsaturated Fat 0.047 g
– Polyunsaturated Fat 0.166 g
Vitamins & Minerals Amount per 100g (% Daily Value)
Vitamin A (IU) 623 IU (12%)
Vitamin C 89.2 mg (149%)
Vitamin K 101.6 µg (128%)
Folate 63 µg (16%)
Iron 0.73 mg (4%)
Calcium 47 mg (5%)
Potassium 316 mg (9%)
Magnesium 21 mg (5%)
Phosphorus 66 mg (7%)
Manganese 0.21 mg (11%)

Broccoli is an effective height-boosting vegetable due to its remarkably high vitamin C content, which enhances immunity, activates growth hormones within the body, and accelerates height growth.


Celery is also included in the list of height-boosting vegetables due to its diverse nutrient content. In 100 grams of fresh celery, you will find important nutrients like:

Nutrient Amount per 100g
Calories 16 kcal
Carbohydrates 3.4 g
– Dietary Fiber 1.6 g
– Sugars 1.3 g
Protein 0.7 g
Fat 0.2 g
– Saturated Fat 0.042 g
– Monounsaturated Fat 0.018 g
– Polyunsaturated Fat 0.079 g
Vitamins & Minerals Amount per 100g (% Daily Value)
Vitamin A (IU) 449 IU (9%)
Vitamin C 3.1 mg (5%)
Vitamin K 29.3 µg (37%)
Folate 36 µg (9%)
Potassium 260 mg (7%)
Sodium 80 mg (3%)
Calcium 40 mg (4%)
Magnesium 11 mg (3%)
Phosphorus 24 mg (2%)
Iron 0.2 mg (1%)
Zinc 0.13 mg (1%)

Notably, celery provides ample calcium and phosphorus, supporting bone development. Additionally, celery contains amino acids, mannitol, and inositol, which enhance blood circulation, boost the immune system, and prevent diseases. Therefore, celery is a food that should be added to your weekly height-boosting menu.

Brussels Sprouts

Brussels sprouts are a type of cabbage plant belonging to the Gemmifera group. These tiny plants are found in Brussels, Belgium. Brussels sprouts are an excellent source of nutrition for promoting growth and fulfilling the body’s nutritional requirements. They supply fiber and calcium and are rich in vitamin K, an important vitamin for bone development and preventing osteoporosis. Typically, 100 grams of Brussels sprouts contain:

Nutrient Amount per 100g
Calories 43 kcal
Carbohydrates 8.95 g
– Dietary Fiber 3.8 g
– Sugars 2.2 g
Protein 3.38 g
Fat 0.3 g
– Saturated Fat 0.075 g
– Monounsaturated Fat 0.01 g
– Polyunsaturated Fat 0.158 g
Vitamins & Minerals Amount per 100g (% Daily Value)
Vitamin A (IU) 754 IU (15%)
Vitamin C 85 mg (142%)
Vitamin K 177 µg (221%)
Folate 61 µg (15%)
Potassium 389 mg (11%)
Sodium 25 mg (1%)
Calcium 42 mg (4%)
Magnesium 23 mg (6%)
Phosphorus 69 mg (7%)
Iron 1.4 mg (8%)
Zinc 0.42 mg (3%)

Brussels sprouts have cancer-fighting properties due to their antioxidant content that counteracts the effects of free radicals. You can consume Brussels sprouts raw in salads, soups, and other dishes up to 3-4 times a week to stimulate the synthesis of growth-promoting hormones positively affecting your height.


Abundant in calcium and vitamin C, cowpea is a highly effective food for promoting growth factors. It’s estimated that 100 grams of cowpea contains:

Nutrient Amount per 100g
Calories 94 kcal
Carbohydrates 21.05 g
– Dietary Fiber 4.2 g
– Sugars 2.91 g
Protein 6.22 g
Fat 0.89 g
– Saturated Fat 0.166 g
– Monounsaturated Fat 0.163 g
– Polyunsaturated Fat 0.312 g
Vitamins & Minerals Amount per 100g (% Daily Value)
Vitamin A (IU) 25 IU (0.5%)
Vitamin C 2.7 mg (5%)
Vitamin K 1.4 µg (2%)
Folate 211 µg (53%)
Potassium 278 mg (8%)
Sodium 4 mg (0%)
Calcium 23 mg (2%)
Magnesium 48 mg (12%)
Phosphorus 179 mg (26%)
Iron 1.47 mg (8%)
Zinc 1.15 mg (8%)

Cowpea can be prepared in various dishes, such as stir-fried cowpea with wood ear fungus, braised pork with cowpea, chicken and cowpea stir-fry, and more, as these are the most beloved dishes.


Beetroot makes the list of effective height-boosting vegetables due to its rich natural growth hormone content. Regularly consuming beetroot in various forms, such as in salads or fresh beetroot juice, is believed to enhance overall body growth, including height.

Apart from a rich source of growth-promoting hormones, beetroot is also abundant in various essential vitamins and minerals. In 100 grams of fresh beetroot, you can find the following nutrient content:

Nutrient Amount per 100g
Calories 43 kcal
Carbohydrates 9.56 grams
Sugars 6.76 grams
Fiber 2.8 grams
Protein 1.61 grams
Fat 0.17 grams
Vitamins & Minerals
Vitamin C 4.9 mg (8% DV)
Folate 109 mcg (27% DV)
Vitamin B6 0.067 mg (3% DV)
Potassium 325 mg (9% DV)
Magnesium 23 mg (6% DV)
Iron 0.8 mg (4% DV)
Phosphorus 40 mg (4% DV)

In addition, regular consumption of beetroot provides a substantial amount of substances such as fructose, sucrose, vitamin A, and B vitamins. These elements contribute to a more complete growth process.

Mung Bean Sprouts

Mung bean sprouts are very familiar to most Vietnamese people. They are highly nutritious, beneficial for height development. In 100 grams of fresh mung bean sprouts, you can find the following nutrient content:

Nutrient Amount per 100g
Calories 30 kcal
Carbohydrates 6.2 grams
Sugars 4.0 grams
Fiber 1.8 grams
Protein 3.0 grams
Fat 0.2 grams
Vitamins & Minerals
Vitamin C 14.9 mg (25% DV)
Vitamin K 34.8 mcg (44% DV)
Folate 27 mcg (7% DV)
Niacin 0.6 mg (3% DV)
Riboflavin 0.114 mg (7% DV)
Iron 1.3 mg (7% DV)
Magnesium 12 mg (3% DV)
Potassium 149 mg (4% DV)

Notably, mung bean sprouts are rich in phytoestrogens and isoflavones, stimulating the formation of bone-forming cells. Therefore, they are among the height-boosting vegetables that parents should definitely consider for their children’s diets.

Considerations When Using Green Vegetables for Height Growth

When incorporating vegetables into a child’s diet with the primary goal of supporting their height development, it’s essential to keep the following points in mind:

– Choose fresh, high-quality vegetables and avoid those that are withered, cracked, moldy, or dirty.

– Prepare vegetables in a way that preserves their nutritional value, such as thorough cleaning, steaming, roasting, or stir-frying for a short duration.

– Avoid using pesticides and chemical fertilizers, opting for organic fertilizers to safeguard your child’s health.

– Limit the use of excessive spices and salt when preparing vegetables, as this is not favorable for your child’s health.

– Ensure that you provide a variety of fruits and vegetables appropriate for your child’s age and nutritional needs. If necessary, consult with a nutritionist for guidance.

– Avoid using too many different types of vegetables simultaneously, as this can impact nutrient absorption and digestion in your child.

– If your child exhibits signs of allergies or unusual reactions after consuming certain vegetables, discontinue their use and seek advice from a physician.

Vegetables are a rich source of nutrients, providing essential elements for a child’s height development. They contain various vitamins, minerals, and dietary fiber, which contribute to improved health and reduce the risk of illnesses. Ensure that vegetables are a vital part of your child’s daily diet.

Other Ways to Promote Height Growth

Enhancing one’s height is a persistent process that demands a high level of dedication. Alongside ensuring an adequate intake of nutrients, you should establish a scientific and healthy lifestyle to create favorable conditions for your body’s development:

– Regular Physical Exercise: Regular exercise stimulates the production of growth hormones in the brain, promoting height growth. Moreover, outdoor sports allow your body to naturally absorb vitamin D through sunlight exposure. Some sports that are good for bone development and height growth include yoga, swimming, basketball, and volleyball.

– Maintain Correct Posture: Maintaining proper posture when sitting, standing, and even lying down helps your bones develop in the right direction, making you appear taller.

– Get Sufficient Sleep: Adequate sleep plays a vital role in overall health and body growth, especially during nighttime sleep. Experts recommend going to bed before 10 p.m. and sleeping for about 7 to 9 hours per day to provide your body with enough rest, stimulate the release of growth hormones, and optimize height growth.

These are valuable insights into common vegetables that can be used to enhance your height. Incorporating vegetables into your diet not only supports height growth but also provides abundant nutrition for a healthy body, robust immunity, and disease prevention.


What are the best vegetables for height growth?

Vegetables rich in calcium, vitamin A, vitamin D, and other essential nutrients are beneficial for height growth. Examples include carrots, spinach, kale, collard greens, and beans like soybeans and lentils.

Can eating vegetables alone make you taller?

While vegetables are a crucial part of a balanced diet and can support overall health and growth, they’re just one component. Achieving increased height also depends on genetics, overall nutrition, exercise, and lifestyle.

How should I prepare vegetables for maximum height benefits?

It’s best to prepare vegetables using methods that preserve their nutritional value, such as steaming, roasting, or stir-frying with minimal cooking time. Overcooking can lead to nutrient loss.

Are there any specific vegetables to avoid for height growth?

Generally, vegetables are a healthy part of any diet. However, it’s essential to have variety and not overconsume any single type of vegetable. Avoid excessive use of spices and salt when preparing vegetables.

Can supplements or pills enhance height growth?

Some supplements claim to promote height growth, but their efficacy is often debated. Consult a healthcare professional before using any supplements, as they may have side effects.

Is genetics the most crucial factor in determining one’s height?

Genetics does play a significant role in determining height. While you can influence your height to a certain extent through nutrition and lifestyle, your genetic predisposition sets a limit on your potential height.


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