11 Foods That Make You Taller

While height depends largely on genetics, getting enough nutrients in your diet is absolutely essential to ensuring proper growth and development

Although you can’t grow taller once you’ve reached your maximum height, certain foods can help you maintain your height by keeping your bones, joints, and body healthy and strong.

Protein, for instance, plays a key role in healthy development while also promoting tissue repair and immune function (2Trusted Source).

Other micronutrients like calcium, vitamin D, magnesium, and phosphorus are involved in bone health, which is central to growth

Meanwhile, other research shows that probiotics, which are a type of beneficial bacteria often found in fermented foods, could also increase growth in children

Here are 11 foods that can help make you taller or maintain your height..

Brother measuring the height of his little sister while their mother watches

1. Beans

Beans are incredibly nutritious and an especially good source of protein

Protein has been shown to increase levels of insulin-like growth factor 1 (IGF-1), an important hormone that regulates growth in children

Beans are also high in iron and B vitamins, which can help protect against anemia, a condition characterized by a lack of healthy red blood cells in the body (8Trusted Source).

Not only is iron required for tissue growth, but iron deficiency anemia may also contribute to delayed growth in children

Furthermore, beans are rich in several other nutrients, such as fiber, copper, magnesium, manganese, and zinc
SUMMARY
Beans are high in protein and iron, which can protect against anemia and promote proper growth.

2. Chicken

Rich in protein along with a range of other essential nutrients, chicken can be an excellent addition to a healthy diet.

It’s particularly high in vitamin B12, a water-soluble vitamin that’s crucial when it comes to growing taller and maintaining your height (10Trusted Source).

It’s also loaded with taurine, an amino acid that regulates bone formation and growth
What’s more, chicken is loaded with protein, containing around 20 grams in a 3-ounce (85-gram) serving

Although the precise nutritional profile can vary a bit based on the cut and cooking method, chicken is also a good source of niacin, selenium, phosphorus, and vitamin B6 (12Trusted Source).

SUMMARY
Chicken is an excellent source of many nutrients for growth, such as protein, vitamin B12, and taurine.

3. Almonds

Almonds are jam-packed with many of the vitamins and minerals necessary for growing taller.

Besides bringing a host of healthy fats to the table, they’re high in fiber, manganese, and magnesium

Plus, almonds are rich in vitamin E, a fat-soluble vitamin that doubles as an antioxidant (13Trusted Source, 14Trusted Source).

A deficiency in this important vitamin can come with serious side effects, including stunted growth in children (15Trusted Source).

Almonds may also help foster bone health. In one small study in 14 people, consuming almonds was found to inhibit the formation of osteoclasts, which are a type of cell that breaks down bone tissue

SUMMARY
Almonds are high in vitamin E and have been shown to inhibit the formation of osteoclasts, a type of cell that breaks down bone tissue.

4. Leafy greens

Leafy greens, such as spinach, kale, arugula, and cabbage, are superstars when it comes to nutrition.

While the exact amount of nutrients fluctuates between different types, leafy greens generally offer a concentrated amount of vitamin C, calcium, iron, magnesium, and potassium

They’re also rich in vitamin K, a nutrient that can increase bone density to support enhanced growth and help maintain your height

One study in 103 women even showed that regular intake of greens was associated with a significantly lower risk of decreased bone mass

SUMMARY
Leafy greens are high in vitamin K, which supports bone health. One study found that regular intake of greens could preserve bone mass.

5. Yogurt

Yogurt is a great source of several key nutrients that are important for growth, including protein.

In fact, just 7 ounces (200 grams) of Greek yogurt pack in nearly 20 grams of protein

Certain types also contain probiotics, which are a type of beneficial bacteria that can help support gut health.

In addition to improving immune function and decreasing inflammation, some research shows that probiotics can help increase growth in children
Yogurt is likewise an excellent source of several nutrients involved in bone metabolism, including calcium, magnesium, phosphorus, and potassium
SUMMARY
Yogurt is high in protein, as well as calcium, magnesium, phosphorus, and potassium. Some types may also contain probiotics, which may help improve growth.

6. Sweet potatoes

Besides being vibrant and versatile, sweet potatoes are incredibly healthy.

They’re especially rich in vitamin A, which can improve bone health and help you grow taller or maintain your height

They also contain both soluble and insoluble fiber, which can promote digestive health and foster the growth of good gut bacteria

Maintaining a healthy gut microbiome can also boost nutrient absorption to ensure that you’re getting the vitamins and minerals you need for growth and development

Plus, sweet potatoes are packed with other important nutrients, including vitamin C, manganese, vitamin B6, and potassium

SUMMARY
Sweet potatoes are rich in vitamin A, which helps enhance bone health. They’re likewise high in fiber to promote digestive health and nutrient absorption.

7. Quinoa

Quinoa is a highly nutritious type of seed that’s often swapped in for other grains in the diet.

It’s one of the few plant-based foods that’s considered a complete protein, meaning that it contains all nine of the essential amino acids that your body needs

Quinoa is also an excellent source of magnesium, a necessary component of bone tissue that can increase bone mineral density

Furthermore, each serving of quinoa contains a hearty dose of manganese, folate, and phosphorus — all of which are important for bone health as well

8. Eggs

Eggs are truly a powerhouse of nutrition.

They’re especially rich in protein, with 6 grams packed into a single large egg

Plus, they contain a wealth of other vitamins and minerals necessary for growth, including vitamin D, which can increase calcium absorption to help maintain skeletal health (32Trusted Source).

One small study found that giving children with low vitamin D levels a vitamin D supplement resulted in increased growth over a 6-month period

What’s more, one study in 874 children observed that regularly eating eggs was associated with increased monthly height gains

SUMMARY
Eggs are rich in protein and vitamin D, along with several other important micronutrients. Studies show that regular egg intake could be associated with increases in height.

9. Berries

Berries, such as blueberries, strawberries, blackberries, and raspberries, are all brimming with important nutrients.

They’re especially high in vitamin C, which promotes cell growth and tissue repair

Vitamin C also increases the synthesis of collagen, which is the most abundant protein in your body

Studies show that collagen can increase bone density and improve bone health, which could help you grow taller or maintain your height

Berries also offer a range of other vitamins and minerals, including fiber, vitamin K, and manganese

10. Salmon

Salmon is a fatty fish that’s loaded with omega-3 fatty acids.

Omega-3 fatty acids are a type of heart-healthy fat that’s crucial to growth and development
Some research also suggests that omega-3 fatty acids could be involved in bone health and may promote bone turnover to maximize growth
Plus, low levels of omega-3 fatty acids could be linked to an increased risk of sleep problems in children, which can negatively affect growth as well (43Trusted Source, 44Trusted Source).

Additionally, salmon is high in protein, B vitamins, selenium, and potassium

SUMMARY
Salmon is high in omega-3 fatty acids, which can improve sleep and bone turnover to increase growth.

11. Milk

Milk is often considered a key component of a healthy, well-rounded diet.

It can also help support growth by supplying several nutrients that are important for bone health, including calcium, phosphorus, and magnesium

Additionally, milk is rich in protein, with nearly 8 grams of the nutrient in a single 1-cup (244-ml) serving

Not only that, but research shows that cow’s milk can stimulate increased growth in children and may help support weight gain and muscle building

However, milk should be avoided if there’s an allergy or intolerance.

SUMMARY
Milk contains a good amount of protein in each serving, along with several micronutrients that can support bone health to increase or maintain growth.