While height is largely determined by genetics, the nutrients consumed during puberty also contribute significantly to growth. Nutrients that contribute to height growth include protein, vitamin E, and magnesium. Even in adults, it’s not easy to grow taller. These nutrients can help maintain your height and support bone health. But what foods can actually help you grow taller?

Beans

Beans, with their high nutritional value, are a good source of protein.

Insulin Stimulates Growth

Protein has been shown to increase insulin-like growth factor type 1 (IGF-1). This hormone plays a crucial role in children’s growth, stimulating growth and contributing to height.

B vitamins and iron prevent anemia

Beans also contain B vitamins and iron, both of which help prevent anemia. Anemia can affect nutrient absorption and lead to stunted growth in children.

In fact, iron deficiency can also lead to growth retardation.

Chicken

We mentioned earlier that protein is very helpful for growth, and chicken is rich in it, with approximately 20g per 85g serving.

Taurine strengthens bones.

In addition to protein, chicken also contains taurine, which helps strengthen and maintain bone growth, as well as vitamin B12, a water-soluble vitamin crucial for those seeking to grow or maintain height. Chicken is also a good source of niacin, selenium, phosphorus, and vitamin B6.

Almonds

Speaking of height growth, scientists believe almonds can also help. Besides providing healthy fats, almonds are also rich in dietary fiber, manganese, magnesium, and the antioxidant vitamin vitamin E, a fat-soluble vitamin. Vitamin E deficiency can lead to growth retardation, making it a particularly important nutrient for growth. Almonds also contribute to bone health.

In a related experiment, a group that consumed a moderate amount of almonds daily showed a greater ability to inhibit osteoclast phagocytosis compared to a control group that did not consume almonds, thus promoting bone growth.

Green Leafy Vegetables

Green leafy vegetables such as spinach, kale, arugula, and cabbage, although the nutrients they contain vary depending on the type of leafy vegetable.

Vitamin K Promotes Bone Growth

Most green leafy vegetables are rich in vitamin C, calcium, iron, magnesium, and potassium, as well as vitamin K, which increases bone density and promotes bone growth. Long-term vitamin K deficiency can lead to slowed bone growth, making it a crucial nutrient for those seeking to grow or maintain height.

Yogurt

Yogurt contains several nutrients that contribute to height growth, including protein. Every 200g of Greek yogurt contains approximately 20g of protein.

Probiotics Help You Grow Taller

The probiotics in yogurt not only help maintain intestinal health, reduce inflammation, and boost immunity, but scientists also believe that yogurt can help children grow taller during their growth spurts. Furthermore, the calcium, magnesium, phosphorus, and potassium in yogurt contribute to normal bone metabolism, thus aiding bone growth in children.

Sweet Potatoes

Vitamin A helps maintain bone health.

Sweet potatoes, known for their detoxifying properties, contain a variety of nutrients, some of which may contribute to height growth. For example, the vitamin A in sweet potatoes helps maintain bone health, thus contributing to height growth. The soluble and insoluble dietary fiber in sweet potatoes aids digestion and maintains intestinal health.

Scientists believe that a healthy gut facilitates nutrient absorption. Therefore, optimal nutrient absorption is crucial for achieving height during growth.