Which foods are recommended for adolescents to enhance their height?

The adolescent phase is a crucial period for growth in height. During this time, establishing a proper nutritional regimen is highly important. So, what should adolescents eat to enhance their height? This issue will be addressed by experts in detail as follows.

Which foods are recommended for adolescents to enhance their height?
Which foods are recommended for adolescents to enhance their height?

What should adolescents eat to enhance their height?

Ensuring a complete intake of nutrients, daily exercise, and sufficient sleep are methods that aid in achieving an admirable height. Studies have shown that during adolescence, a child’s height can increase by 10 – 12 cm. Ignoring this phase means missing out on an opportunity for remarkable height growth. To achieve this, when your child is in their adolescent years, parents should incorporate the following foods into their diet.

Foods rich in protein

Protein is considered fundamental for strengthening bones and increasing height. The required protein intake varies at different ages to meet the body’s needs. For females (9 – 18 years old), an intake of 140g of protein is recommended, while males (9 – 13 years old) require 140g and (14 – 18 years old) need 185g. Some protein-rich foods include fish, lean pork, various beans, eggs, beef, etc.

Breaking meals into smaller portions aids in better nutrient absorption. This amount of food ensures optimal hormone secretion for growth, stimulating rapid body development, ultimately achieving the desired height. Daily protein intake is the most effective method for height gain during adolescence.

Foods containing zinc

A deficiency in zinc can slow down body development and hinder achieving maximum height potential. Adolescents aged 9 – 13 need around 8mg/day of zinc, while from 14 – 18 years old, they require 11mg/day. Foods rich in zinc beneficial for adolescents include seafood, lamb, spinach, etc.

Foods containing amino acids

Amino acids support metabolism, enhance organ function, and facilitate comprehensive bone development in the body. Providing the body with an adequate amount of amino acids daily aids in effective joint and bone growth. Adolescents can obtain amino acids from foods like red meat, wheat, eggs, peanuts, sesame seeds, etc.

Foods rich in vitamins

Vitamins play a crucial role in height development during adolescence. To quickly increase height, daily meals should include vitamin A and D components. A diet rich in vitamins significantly boosts human health.

Vitamin D contributes to bone strength, height increase, and better absorption of calcium and phosphorus. Additionally, vitamin A aids in bone and joint development, promotes eye health, and strengthens the body’s immune system. Foods high in vitamins A and D that should be incorporated into the diet include milk, tomatoes, broccoli, oranges, lemons, cheese, fish oil, sweet potatoes, carrots, etc.

Foods rich in fats

These are abundant sources of energy that enhance overall health and support height growth, ensuring the body operates efficiently throughout the day. Additionally, fats aid in the absorption of vitamins A, D, and E. During adolescence, individuals can provide their bodies with approximately 40 – 50 grams of fats. Foods high in fats include coconut oil, olive oil, butter, dark chocolate, etc.

Fiber-rich foods

For adolescents, foods rich in fiber enhance digestive health, prevent constipation, aid in metabolism, and effectively support bone development. Parents can supplement their children’s diets with about 300 – 500 grams of various fruits and vegetables daily, such as leeks, broccoli, spinach, kale, legumes, corn, etc.

Calcium-rich foods

These are crucial for bone development and help maintain strong and healthy bones and joints. Calcium is primarily found in dairy products. During adolescence, individuals should supplement their bodies with 700ml of milk per day (equivalent to 1,300mg of calcium). Additionally, certain foods containing calcium such as canned fish, cereals, bread, soybeans, green vegetables, etc., should be regularly provided.

Foods rich in magnesium and iodine

Certain minerals like magnesium and iodine are highly beneficial for health and aid in height development for children. Magnesium contributes to bone strength, enhances the body’s immune system, and is good for the nervous system. Iodine supports physical and intellectual development in children, preventing intellectual disabilities. Foods rich in magnesium include rice, oats, bananas, soybeans, black beans, while iodine-rich foods include fish, shrimp, spinach, potatoes, eggs, etc.

Iron-containing foods

Iron supports height, weight, brain function, red blood cell formation, and the development of red blood cells, preventing anemia caused by iron deficiency. In the daily diet, parents should pay attention to diverse food sources for adolescents in their adolescent years. Iron-rich foods include dark green leafy vegetables, kale, eggs, meat, fish, spinach, Swiss chard, red meats, etc.

Starch-rich foods

Foods with high starch and sugar content are the primary energy sources that provide sufficient nutrients for the human body. Every day, individuals need to supplement their bodies with about 300 – 400 grams of starch (constituting 60 – 70% of energy). Starch improves height, combats obesity, and is beneficial for the digestive system. Some starch-rich foods include cassava, potatoes, wheat flour, rice, etc.

What should parents focus on for height development during adolescence?

– Enhance physical fitness through suitable exercises and sports to stretch muscles and tissues in the body. Suitable sports include yoga, basketball, tennis, football, badminton, swimming, etc.

– Encourage sun exposure for adequate synthesis of essential vitamin D required for robust bone development. The ideal time for sun exposure is from 6 am to 7:30 am or 4:30 pm to 5:30 pm.

– Ensure sufficient sleep and avoid staying up too late. Adequate sleep triggers growth hormones in the body, supporting height gain.

– Maintain proper hydration by drinking enough water daily, supplementing with fruit smoothies. Water plays a vital role in detoxifying the body, supporting bone health, and aiding metabolic processes.

– Limit the consumption of stimulant-containing foods such as alcohol, beer, cigarettes, etc., as they hinder bone development and can cause bone thinning.

– Eat meals on time, especially never skip breakfast, which is a crucial nutritional meal for a child’s height growth.

– Eat slowly, chew thoroughly, and avoid speaking while eating or rushing through meals. After eating, children should rest and avoid intense physical activity that might stress the digestive system.

– Consume enough energy each day to ensure the body receives adequate nutrition, supporting metabolic processes and maintaining good health.

– Maintain a positive, optimistic mindset and avoid excessive stress, which will support the healthy development of bones and joints during adolescence.

– Sit in a proper posture while studying, avoiding slouching or bending the head too low, which can affect spine curvature and hinder bone development.

– Monitor the child’s weight, avoiding overweight or obesity that may impact bone development.

– Be cautious with height-increasing functional foods. Parents should only allow their children to use these products under the guidance of a specialized doctor.

– Create a healthy living environment with clean, fresh air and a well-ventilated living space to facilitate a child’s optimal height growth.

– Ensure regular health check-ups for children to easily detect any unusual issues related to bone and joint health and promptly manage them.

We hope this information helps parents understand what adolescents should eat to enhance their height. These are scientific foundations that enable parents to develop appropriate dietary plans for their children. To ensure a child reaches their ideal height early, parents should not rush but rather apply the correct dietary plan and follow specialized doctor guidance. Make the most of this ideal stage for intelligent height development for your child.


What food helps to increase height?

Foods rich in nutrients like protein, calcium, vitamin D, zinc, magnesium, and other essential vitamins and minerals can contribute to healthy growth and potentially aid in increasing height. Examples include dairy products, lean meats, fish, eggs, nuts, seeds, leafy green vegetables, whole grains, and fruits.

Can protein increase height after 18?

Typically, height growth largely occurs during adolescence due to growth plates in bones closing around the age of 18 in most individuals. While protein is essential for overall health, including bone health and muscle growth, it might not significantly increase height after the growth plates have closed.

What are the best foods to help your child grow?

Foods that are nutrient-dense and support overall growth and development include:

– Protein-rich foods like lean meats, fish, eggs, dairy, legumes, and nuts.

– Calcium sources like dairy products, leafy greens, and fortified foods.

– Vitamin D sources such as fatty fish, fortified dairy products, and exposure to sunlight.

– Zinc-rich foods like seafood, whole grains, and nuts.

– Magnesium-containing foods like nuts, seeds, whole grains, and leafy greens.

– Iron-rich foods such as red meat, poultry, fish, beans, and fortified cereals.

Does Vitamin D make you taller at 18?

Vitamin D plays a crucial role in bone health by aiding calcium absorption and bone growth. However, after the growth plates close around 18 years old, additional vitamin D might not significantly increase height. It’s more essential during the growing years to ensure proper bone development.


No comments yet. Why don’t you start the discussion?

Leave a Reply

Your email address will not be published. Required fields are marked *