Best food for baby height

7 Foods Your Child Can Consume To Grow Taller

Are you worried about your child’s height?

Like most parents, your answer might be, yes!

Height is one of the most desirable traits, especially among modern parents. A good height enhances the personality of the child and also increases their confidence. 

Genetic makeup plays a big role in determining your child’s height. But the food that helps to increase height, along with regular exercise and a healthy lifestyle, also makes a significant impact.

As per ‘The Teen Years Explained: A Guide To Healthy Adolescent Health’ published by the Center For Adolescent Health, girls can go on to grow slowly till the age of 18. On the other hand, boys continue to grow slowly until they are 21 (1).



To increase the height, a well-balanced diet of whole and nutritious food is required. The best diet would include nutrients that increase growth hormones and strengthen the bones.


Following are the best 7 foods you can choose for your child to help them increase height:


1 - Whole Grains & Beans



Whole grains are a good source of protein, magnesium, fiber, vitamins and minerals. In India, pulses are widely used in every household. Giving a bowl of pulses daily, along with oats, is a good source of iron and calcium. 


Use whole grains with husk for a good source of fiber. Intake of beans and pulses makes a good source of protein which is essential for growth among children. Along with protein, they are also rich in other nutrients like iron, Vitamin B, magnesium, copper, zinc and fiber.


2 - Green Leafy Vegetables



Your child may not like green vegetables or make faces after seeing one. But you are already aware that these vegetables are very good for them. Especially vegetables like okra, broccoli, spinach, peas, and bok choy are rich in essential nutrients. 


The family of dark green vegetables like spinach contains loads of nutrients such as Vitamin A, Vitamin C, Vitamin K, fiber, folate, magnesium, iron, potassium and calcium. These are imperative for overall growth and development.


That's why if you want your child to grow taller, then include green vegetables in the food to increase their height.


3 - Dairy Products



Dairy products like cheese, milk, cottage cheese, and yogurt contain some of the most essential nutrients that are required for your child to gain height. They are a great source of calcium and add to the bone mineral content among children. 


Along with calcium, dairy products are also rich in protein and Vitamin D. To increase height, Vitamin D is an essential nutrient. Intake of dairy products gives your child the necessary nutrients required for cell growth. 


So make sure you give your child a glass of milk daily. And also include other dairy products in their diet from time to time.


4 - Eggs



Eggs are a powerhouse of nutrition. Some of its nutrients are hard to find in any other food. They are rich in protein, Vitamin B12, Calcium, and riboflavin. The egg white is 100% protein, which is approx 7 grams. It also has 5 grams of fat, 1.6 grams of saturated fat with carotenoids, iron, vitamins and minerals.


The best part, eggs are one of the most versatile foods to include in a diet for increasing height. It can be prepared in different ways, and your child will not get bored with it.


5 - Soyabean





Rich in protein, folate, carbs, fiber and vitamins - soybean is often an underrated food to help in increasing height. Foods like soya chunks, soy flour, tofu and soy milk are good sources of protein. 


All soya products are high in calcium and help to improve bone health. They also have folate, vitamins, carbs and fiber.


6 - Banana



Banana is kind of an all-year fruit. It is rich in many essential nutrients like potassium, manganese, calcium, soluble fiber, Vitamin B6, C, A, and healthy prebiotics. It is one food you can’t ignore when it comes to choosing a balanced diet for your child to increase height.


Banana is the most important fruit for your child to increase height.


7 - Gritzo SuperMilk Height+



Creating and maintaining a diet chart for your child to increase their height is not easy. While the above 6 foods are essential and should form the majority of your child’s diet. Still, some gaps in their nutrition may get left.


That’s why we have personalized Height+ Gritzo SuperMilk variants for both boys and girls of different age groups. It has personalized ingredients like:

  • Ashwagandha to support bone mineralization and increase bone density. 
  • Colostrum promotes tissue growth, along with the development of the digestive tract & immunity with its antimicrobial factors.
  • Magnesium contributes to the maintenance and function of bones, which also helps in steady body growth.  
  • Vitamin B9 helps to grow new cells, aids in bone growth, improves digestion, and better nutrient absorption in the body. 


The best part, Gritzo SuperMilk Height+ is 100% Natural. And it comes in a tasty 100% Double Chocolate Flavor which your child would love to have daily.




While most people think genetics is the sole determiner of height. In truth, that is untrue. The kind of nutrition intake, eating habits, and lifestyle of the child also play a significant role (2). So, ensure your child gets proper rest, balanced height increasing diet, and exercise daily to gain height. 


The above list gives you all the ingredients for creating a balanced diet of height-increasing foods for your child. And adding the Grizto SuperMilk Height+ variant to that diet will surely make it much more effective.



  1. Age Limit for Height Increase; The Center For Adolescent Health
  2. Whether height is determined by genetics?; U. S National Library of Medicine

Best Foods to Increase Height in Children

Helping children grow to attain their optimum height is often a big concern for parents. But what we don’t realise is how a child’s height can actually also affect his confidence. Of course, there’s nothing wrong with your child being short for his age or growing at a slower rate than his peers. Many a time, kids who are comparatively shorter are made fun of or are bullied at school, and this may make them fearful and can also impact their self-confidence.

It is important to note here that height is usually determined by genes. However, studies have found that external factors, like the food one eats, can also make a difference and influence the height of the person in his growing years. The three most important determining factors for height are genes, diet and lifestyle. You cannot change the genetic makeup you have passed on to your kids, but you can do your bit to ensure that the other two factors are taken care of – that your child has a healthy diet and lifestyle to support his growth. Inadequate nutrition can stunt the growth of a child, no matter how strong his genes are.

Video: 10 Best Foods to Increase Height in Children

The Relationship Between Food and the Height of Children

If you and your partner are tall, the chances of your child being tall are very high. Similarly, if both parents are short, the child is also mostly going to be on the shorter side too. But what a lot of parents are unaware of is that it is in their hands to enable their kids to grow to their full height, which might be more than their genetically determined height, if the recommended diet to increase height in children is followed. It might not make a dramatic difference but can boost the predetermined height of the child by a couple of inches.

A child starts growing almost instantly after birth. It is important to know that women reach their full height approximately by the age of 19 and men can grow up until the age of 25. In our bodies, it is mainly the pituitary gland which plays the biggest role in determining our height. The pituitary gland secretes the Human Growth Hormone (HGH) which is responsible for an increase in height. There are a number of foods which can help in stimulating the function of the Human Growth Hormone so that one can achieve the maximum possible height in their growing years.

When it comes to the relation between food and child growth, you should understand what nutrients help the child and how. Read on for a list of foods that can help your child grow tall.

Amazing Foods for Kids and Children to Grow Taller Naturally

So, which are the foods that can help children grow taller naturally? To understand this, let us look at the nutrients that help your child grow and the foods that contain those nutrients.

Nutrients Essential to Achieve Optimum Height

1. Proteins

This is one of the most important dietary factors when it comes to boosting height in kids. Protein is essential for building, developing and maintaining muscles and tissues in the body. Protein deficiency can lead to stunted or abnormal growth as well as low muscle mass. Hence, you should make sure that your child’s diet is balanced with enough proteins in it.

2. Minerals

Certain minerals in food are essential for supporting the growth of the child in terms of height. Foods which are rich in iron, magnesium, phosphorus, iodine, manganese and fluoride are known to enhance growth in children and teenagers. Calcium is crucial as well, as it not only supports growth but also makes the bones strong.

3. Vitamins

When it comes to bone health and height, Vitamin D plays a crucial role. This is because it helps in the absorption of calcium in the body. A deficiency in Vitamin D can lead to not only weak bones and stunted growth but can also have a negative effect on height. Apart from this, the other vitamins essential for proper growth in kids include Vitamin A, Vitamin B1, Vitamin B2, Vitamin C, riboflavin, ascorbic acid and Vitamin F. Vegetables and fruits rich in vitamins are essential in a healthy, balanced diet.

4. Carbohydrates

Carbs are usually considered harmful, but they are actually essential in a diet for kids to increase their height. Carbohydrates give energy to the body, especially in the case of kids. Having said that, you obviously need to ensure that your child’s diet comprises of healthy carbohydrates. The carbohydrates he consumes should be from whole-grain foods like wheat and cereals. Food comprising of refined flour, such as pizza, burgers, and white bread, are rich in carbohydrates that can be harmful.

Besides carbohydrates, proteins, vitamins and minerals, your child also needs the recommended amount of omega-3 and omega-6 fatty acids in his diet to ensure good health and optimum height. Encourage your child to pick foods which contain these nutrients when making meal choices.

Foods That Help to Increase Height

Your child can get the above-mentioned nutrients from a variety of foods. These include:

1. Dairy Products

Dairy products like milk, cottage cheese and curd are all high in essential minerals like calcium and vitamins like A, B, D and E. Milk is also a good source of protein, which helps in cell growth in the body. No child’s diet is complete without a big glass of milk every day. Yoghurt is a great option too!

2. Eggs

High in proteins, calcium, Vitamin B12 and riboflavin, eggs are essential additions to your child’s diet if you want to boost his height. The white in the egg (or albumin) is 100% protein. So, if you want to keep the fat away, you can feed him only egg white and not the yolk. The best part about eggs is that they can be prepared in so many ways that your child could be having them every day and not get bored! From the humble boiled egg to tasty omelettes, there are a variety of ways to cook eggs!



Chicken is also high in protein just like eggs; in fact, it is one of the highest protein-content items among animal-based foods. Chicken helps in building your child’s tissues and muscles which, in turn, helps him grow taller.

4. Soybean

This is another underrated nutritious food that helps boost your child’s health and height! It is rich in proteins, folate, vitamins, carbohydrates and fibre, and is a good alternative for those looking for vegetarian protein options. Tofu made from soybeans is beneficial for health too!

5. Banana

Rich in potassium, manganese, and calcium, the humble banana is a simple fruit which can really help in boosting your child’s health.

6. Nuts and Seeds

Nuts and seeds are also great foods to give your kid when he is growing. Nuts and seeds are rich in essential minerals and vitamins as well as healthy fats and amino acids, which are vital for growth. You can add them to breakfast cereals or other breakfast preparations or give these to your child as a snack.

7. Leafy Green Vegetables

Your kid might make a face when he sees green veggies, but you know how good they are for him! Green veggies like broccoli, spinach, peas, okra and brussels sprouts are rich in essential minerals, vitamins and fibre too. All these elements are imperative for good overall growth and development. Green veggies should be included in his diet, no matter how many excuses he makes not to eat these!

8. Fruits

The intake of fresh seasonal fruits is also good for your child. They are so rich in vitamins, minerals and fibre that any child’s diet would be incomplete without them. So, make sure you feed your child all types of fruits, especially those rich in Vitamin C and A, like papayas, oranges, watermelon, mangoes, apples, and apricots.

9. Fish

Another non-vegetarian option, fish is rich in proteins and Vitamin D, which are necessary for bone and muscle development.

10. Carrots

It’s no secret that carrots are rich in vitamins A and C. These vitamins are essential for preserving calcium in the bones and keeping them healthy.

11. Whole Grains

Whole grains are very healthy and are essential for kids. They are a storehouse of energy, being very rich in fibre, vitamins, iron, magnesium and selenium. Whole grain bread and pasta are great options to include in your child’s diet to boost his height!

12. Red Meat

Meant to be given in moderation, red meat is another non-vegetarian food option which is super rich in protein. However, since too much red meat is not good for the body, its consumption should be moderate.

13. Beans

Another food that’s known to stimulate the growth hormone in the body is beans. Whether they’re boiled, baked or cooked, they are great for your child! Plus, beans come loaded with fibre. proteins, and other nutrients as well.

Foods to Avoid

While the above foods help increase height in children, there are some which are detrimental to growth as well. The intake of excessive sugar, salts, coffee, fat and aerated drinks should be curbed. This is because these foods, known as calcium inhibitors, can impact the absorption of calcium in the body in a negative way. Smoking and consumption of drugs in your child’s growing years can also stunt growth and take a negative toll on health. Children with poor eating habits can also develop health complications like obesity, heart disease, type 1 diabetes, arthritis, and osteoporosis, in the long run!

Here are some more tips that you can follow in addition to providing your child with a healthy diet, that can help boost his growth:

  1. Make sure your child has a regular sleep routine. The body releases the growth hormone while we rest, so it’s imperative that your child doesn’t skimp on sleep at all. Depending on the age of the child, the hours of sleep required can vary; newborn babies need at least 14-17 hours of sleep every night, while 3- to 11-month-olds need 12-17 hours of sleep per night. As the child grows older, the duration tends to decrease and comes down to 10-13 hours of sleep for ages 3 to 5. Sleeping and waking up at the same time every day not only has health benefits but instils discipline too.
  1. Encourage your child to exercise and play every day instead of being sedentary. Some activity or sports outdoors every day is bound to do him good, not only in terms of helping him get essential Vitamin D from the sun but also by exercising his muscles in the process. If possible, engage in some fun outdoor activities with your child that both of you can enjoy and bond over.
  1. Ensure that your child maintains a good posture. This will not only help keep the muscles in his back and neck healthy, but it will also help him look taller too. Slumping, hunching over, and slouching can make your child look shorter than he is and lead to pain in his back and neck too.
  1. Exercises like swimming, those that involve jumping (like basketball), certain yoga poses like Surya Namaskar, stretches, skipping and jogging can also go a long way in boosting your child’s height during his growing years. Do remember that this works best when supplemented with a balanced diet and lifestyle.
  1. Make sure your child has a healthy lifestyle. The type of lifestyle you lead as a family can really help in boosting your child’s health and height as well. Keep your child off junk food and make sure he enjoys home-cooked meals, which is how you can also make sure that the diet is balanced in every aspect.
  1. Ask your doctor to recommend some good supplements to boost your child’s health and immunity. Vitamin and mineral supplements can help your child get a good balance of nutrients in the body. But this should be done only on a doctor’s recommendation. Over-the-counter products marketed as ‘height enhancers’ for children may not work. Avoid giving them to your child without consulting your doctor first.

Your child’s height is majorly determined by the genes. And while there is no magic potion which can boost your child’s height overnight, a good diet and lifestyle can go a long way in making your child taller. Plus, a healthy and balanced diet has other advantages too, such as helping your child maintain his overall health and boosting his development.

Also Read:

Healthy Foods for Brain Development in Kids
How to Calculate Height in Children
Ways to Increase Height in Kids




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What foods can increase a child's height

Author admin Reading 4 min Posted on 06/24/2019

How to get taller is the keyword many moms are looking for, especially moms with short kids who grow more slowly than their peers.

In addition to sensible exercise methods, one of the ways parents can help children increase their height is through daily nutrition. nine0003 Five foods that can increase height


  1. Five foods that can increase height
  2. How to increase height with soy
  3. How to increase height with dairy
  4. How to increase height with seafood
  5. How to increase height with natural fruits
  6. Eating foods high in lysine

Here are the top 5 food groups that will help increase growth, the optimal mother cannot ignore if you want your child to develop better. nine0003

How to increase height with soybeans

Soybeans and soy products - the fastest way to increase height

Soybeans (soybeans) are very rich in protein. This plant protein plays a particularly important role in the muscles and bones of the body. To help children increase height, mothers should add soy foods such as soybean meal, tofu, soy milk to their daily menu . ..

How to increase height with dairy products

Milk is an excellent source of essential nutrients

Milk is an excellent source of essential nutrients. Milk (including animal or plant milk) is rich in nutrients, especially calcium, which help develop bones and teeth. Thus, in order to achieve optimal growth, you should pay attention to adding 200-300 ml of milk to the diet every day. If you don't like drinking milk or want to change the taste, you can also use dairy products such as cheese, yogurt or whey, milk cream...

How to increase height with seafood

Seafood helps to increase calcium in the body - how to increase height

Natural seafood such as shrimp, crabs, fish, shellfish, oysters ... are rich in calcium. The right amount of calcium is found in seafood meat. Therefore, in order to supplement calcium for the body, to help increase calcium to increase growth, you should not ignore seafood in your diet menu.

However, in many cases, symptoms of an allergy to common seafood often occur. Therefore, if you cannot eat seafood, you can also switch to freshwater species. According to studies, the calcium content in freshwater shrimp, crabs and fish is not inferior to marine seafood. nine0003

How to Increase Height with Natural Fruits

If you want to increase your height, don't ignore fresh fruit

Many people simply think that natural fruits only provide vitamins and minerals to make the body healthier. In fact, however, to increase height, you cannot simply add calcium or vitamin D. Calcium is only a prerequisite, but other micronutrients will be sufficient to help the body's calcium metabolism, thereby promoting overall growth. nine0003

If you do not have a specific allergy, any fruit can supplement the body's diet. Eating more fruit will help your body absorb more natural vitamins, help flush out many types of toxins, and keep your metabolism running smoothly. Then the nutrients that enter the body will be used to the maximum, helping the body to grow comprehensively both in growth and intellect.

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