What foods help to increase height during puberty?

During puberty, it is advisable to consume a well-rounded combination of nutrients including proteins, fats, carbohydrates, as well as minerals like calcium, iron, and vitamins to support height growth in children. These essential nutrients can be found in various food sources such as seafood, legumes, poultry, beef, and vegetables.

Despite parents’ attempts to employ different methods to increase their children’s height, the desired results may not always be achieved. One possible explanation for this is an inadequate and imbalanced diet, which hampers the child’s ability to effectively absorb nutrients from food. Therefore, if mothers are seeking guidance on what to feed their children to promote height growth during the ages of 14, 15, 16, and 17, the following article will provide valuable insights and help address this question.

The role of eating with height

Nutrition plays an extremely important role in the overall health and development of the body. If the child is provided with adequate nutrition, the body will develop comprehensively physically, creating a solid foundation for the growth of height when the child is an adult.

If the child has an inadequate nutrition, it can lead to growth restriction in height and weight. Therefore, parents should build a reasonable and varied nutrition for children. It is necessary to fully combine other nutrients such as: Protein, lipid, glucide, minerals such as calcium, iron, and vitamins to help children maximize height. These nutrients are found in seafood, legumes, chicken, beef, vegetables, etc.

What foods help to increase height?

In fact, children with a short height often tend to prefer unhealthy foods such as junk food, fast food, etc. It is this poor nutrition diet that is the reason why Unsatisfactory growth height. Therefore, to help the child’s body achieve maximum height growth, parents need to pay more attention to nutrition, especially adding foods that help increase height effectively.


It is no coincidence that seafood is popular with many people, because it brings many  great benefits to our health . In seafood contains a very rich amount of calcium, along with other nutrients that support calcium absorption such as: Vitamins D, K, B1 … very good for the bone and joint system.

Mothers can add seafood to their baby’s diet, but depending on the month of age, the amount of seafood each baby will eat will be different:

  • From 1 to 12 months of age, the mother can feed the child from 10 to 30g of meat from fish and shrimp to each meal. Eat at least 3-4 meals/week.

  • For children from 1-3 years old, children can eat 1 meal of seafood cooked with porridge, soup or vermicelli every day… Each meal is from 30-40g of seafood meat.

  • When younger than 4 years old, children can eat 1-2 seafood meals/day. Each meal can eat from 50-60g of seafood meat, if children eat crabs, they can eat ½ of them, big shrimp can eat 100g.

One thing to note, mothers should choose fresh ones, should not eat dead seafood because it is easy to cause poisoning. Moreover, when buying seafood, mothers should process it as soon as possible, cooking at high temperature will be safer for the baby’s health, so eating while hot will have more nutrients than when cooled.


  • Spinach contains many vitamins, fiber, calcium, iron and many useful nutrients for effectively increasing height.

  • Broccoli contains a lot of vitamin C, fiber and iron that help the organs in the body work properly, stimulating growth factors.

  • Rhubarb is one of the great foods that help the body fight diabetes. Supplementing with rhubarb vegetables from 3-4/week can stimulate the body to secrete growth hormone, thereby significantly improving height.

  • Cabbage is rich in vitamin K, vitamin C and soluble fiber. This is a vegetable with anti-cancer properties, helping to activate growth hormones.

  • Brussels sprouts are very rich in minerals, vitamins, proteins, fiber, iron… very good for height.


Each color of each type of fruit and vegetable is considered an antibiotic to help protect the body. If you regularly use the following fruits and vegetables, your child’s height will be significantly improved.

  • Radish is known to many people as a tuber that can regulate growth hormones to help improve height significantly. In radish contains many vitamins, fiber and many minerals that are good for height.

  • Carrots are rich in vitamins A and C, which are two vitamins that are essential for strong bones. Just eat 3 carrots a day will help increase height and healthy body development.

  • Sweet potatoes are one of the foods that provide abundant calcium to help children improve their overall height. One sweet potato provides about 55mg of calcium and many other good nutrients.


However, depending on age, the amount of eggs may vary. Mothers can refer to the following standard dosages for children of each age:

  • For children from 6 to 7 months old: At this stage, babies should only eat 3 times a week. Each time ½ egg yolk in the form of a puree like cooking porridge.

  • For children from 8 to 12 months old: At this time, children can eat whole egg yolks. However, the mother should not feed the baby too much, about 3-4 times a week.

  • Children over 1 year old: At this time, children can eat both whites and yolks of eggs. Should maintain 3-4 eggs / week.


Mothers should give milk to children in the morning to provide energy as well as important nutrients to help the body function for a long day. When drinking milk in the evening will help children sleep more deeply, from which the body will secrete growth hormone to help develop height effectively.

Mothers should also note, should give the child milk 2 hours before bedtime so that the child can sleep well. On the contrary, if the mother gives the child milk to drink before going to bed, it will cause the child to have gas and bloating, and the child will have difficulty sleeping, affecting the child’s height development.


Eating fruit every day not only helps strengthen bones, increase height naturally, but also good for skin and digestive system. Below is a list of fruits that are good for height, mothers can refer to and include in the list of daily menus for children.

  • Banana: Contains a lot of calcium, potassium, electrolytes that have a positive effect on improving height.

  • Kumquats: Contains a lot of vitamin C, fiber and other nutrients such as vitamins A, B2, magnesium, iron. Mothers can make kumquat jam soaked in rock sugar, both stimulating the baby’s taste and improving height.

  • Tangerine: Tangerine contains a lot of vitamins A and C, which help increase resistance and have the ability to synthesize nutrients. Moreover, vitamins B2, B6 and potassium in tangerines also have anti-fatigue effects, maintain stable blood pressure and help bones grow.

  • Kiwi: Every week, children should eat at least 2 kiwis to supplement calcium and vitamin C for children, helping to increase height very well.

  • Strawberry: This is one of the most loved fruits because of its attractive color and taste. Strawberries contain a lot of vitamins C, B1, B2 and nutrients that are beneficial for height such as calcium, potassium, phosphorus, zinc …


After a long night, the body goes through a metabolic process, so it needs water to serve the body’s excretion process. Therefore, every morning when waking up, children should drink a glass of warm water to help the body easily transport nutrients to each cell of the body. For healthy drinking, parents should form a habit for children to drink water regularly, not waiting until thirsty to drink.

The above are foods that help children improve height effectively and mothers can find and buy these foods easily. Therefore, if the mother does not know what to feed her children to improve height, immediately invest the above foods in meals, both creating a sense of appetite and helping children improve their height significantly!

Articles related to water & health & height at :  How much water should I drink per day?

What do Japanese people eat to increase height?

Japan has come up with many positive policies to improve people’s height and bring amazing results. To make this significant change, Japan has applied a scientific way of eating as follows:

Breakfast is always the most important

The Japanese breakfast must ensure to provide all the necessary nutrients. Skipping breakfast is not a wise choice for the overall growth and development of the body, and can even negatively affect height. A healthy breakfast will help promote metabolism in the body, thereby improving height.

Diverse in dishes but less in quantity

A Japanese breakfast can have up to 8 dishes with rice, but the amount of food is not much.

The Japanese breakfast menu includes: 1 egg, 1 piece of cod, 2 shrimp, 2 pieces of seaweed, 2 pieces of smoked pork leg, 1 pickle, 1 plum, ½ bowl of soup and 1 little rice .

Scientific menu

In the daily menu of Japanese meals, priority is given to foods with a high content of protein, vitamins and calcium. These are essential nutrients for height growth.

In addition, Japan also promotes communication to housewives with information to improve nutritious meals in the family.

Focus on drinking milk every day

Kindergarten to junior high school students in Japan are propagated and implemented milk drinking time at 10am every day. Each student is allowed to drink 1 cup of milk corresponding to the needs of each age.

What to eat to increase height fastest?

Should eat foods rich in protein, vitamins and minerals such as eggs, fish, walnuts, spinach, kale .. to provide enough nutrients for the body to grow taller. Besides, it is also necessary to stay away from foods that contain a lot of carbohydrates and fats such as cereals, breads, fast foods … because they reduce the activity of growth hormone, making it difficult to height growth.

Protein consists of amino acids that contain enzymes, hormones and antibodies that stimulate growth and help the organs in the body work more efficiently. Eggs, fish, milk and legumes are all rich in protein. Walnuts also help people to grow taller because they contain fatty acids.

Calcium is required for healthy bone growth and also helps us to grow taller. Therefore calcium-rich foods such as milk and other dairy products such as yogurt and cheese need to be added to the daily diet. Leafy vegetables like spinach and kale are a good source of calcium for vegetarians.

Citrus fruits like orange, grapefruit, lemon, passion fruit are rich in Vitamin C. They promote calcium absorption and thus strengthen bones, help the body to grow taller and prevent diseases.

Using food supplements to protect health to support height increase supplement necessary nutrients when daily food cannot meet.

However, if parents are still wondering what to feed their children to increase height fastest, you can refer to the following specific information:

What to eat to increase height at the age of 14?

The age of 14 is the period when the body develops the most. Calorie needs for 14 year olds are : 2200 calories for men in a normal body, 2400 -2800 calories in a moderately active body, 2800 – 3200 in a highly active body (athletes) and women need 1800 calories per day for a normal body, 2000 calories for a moderately active body, 2400 calories for a person who can exercise a lot to meet the body’s needs.

It is necessary to balance between fat, protein, starch, fiber and vitamins found in vegetables and fruits to help children develop comprehensively and improve maximum height. In particular, you should add low-fat milk, nuts, fish meat to get enough protein and minerals for the body.

It is necessary to balance between fat, protein, starch with fiber and vitamins found in vegetables and fruits to help improve maximum height.

Foods that help improve height at the age of 14 are:

1. Rice

300- 350g

2. Meat


3. Fish (shrimp)


4. Tofu


5. Eggs

1 fruit

6. Oil (grease)


7. Milk

400 – 500ml

8. Sugar

15 – 20 g

9. Green vegetables

300 – 500g

10. Ripe fruit

200 – 300g

What to eat to increase height at the age of 15

To increase height at the age of 15, the body needs to ensure enough nutrients, including protein, zinc, calcium and vitamins. These are nutrients that help support maximum height increase for the body.

Protein : Rich in lean meat, poultry, fish, eggs, dairy products, tofu, etc. Protein helps the body develop evenly, so it is essential to have adequate protein every day.

Vitamin D : Found in salmon, tuna, mackerel, beef liver, cheese, egg yolks, mushrooms, or spending some time in the early morning in the sun. Vitamin D helps in bone and muscle development, and has been shown to help growth in people with stunting.

Calcium : Rich in yogurt, cheese, green vegetables such as kale, spinach, … Calcium has the effect of promoting bone growth, preventing osteoporosis.

Powdered sugar : Found in rice, flour, cereals… Powdered sugar provides energy for the body to function, in addition, it also contributes to the formation of cells and tissues, regulates the body’s activities, and provides fiber. …

What to eat to increase height at the age of 16?

Food choices for 16-year-olds can be difficult because everyone’s food preferences are different. It’s important to focus on healthy foods like whole grains, fruits and vegetables, lean protein, and low-fat dairy products. Avoid sugary drinks like energy drinks and focus instead on water or low-fat milk. Protein-rich foods such as chicken, turkey and peanut butter should be included in the meal. Fruits and vegetables help meet nutritional needs because they are full of vitamins and minerals. Limit high-fat foods like cheese, chips, pizza, and hamburgers.

What to eat to increase height at the age of 17 ?

At the age of 17, height has leveled off, if properly applied to increase height can still increase height significantly.

At the age of 17, the body needs about 70-80g of protein per day, protein is abundant in meat, eggs, fish, milk, beans… Besides, it is necessary to add healthy fats from plants to help dissolve the nutrients. fat-soluble vitamins such as vitamins A, C, and D and help to increase height.

Does breakfast determine height growth?

Breakfast is extremely important for the growth of the body, because this is the time when the cells in the body are most active and the nutrients are best absorbed by the body.

A nutritious breakfast will provide energy for learning and working activities, as well as effectively support the growth of height, especially in the growing age.

What to eat in the morning to increase height?

According to nutritionists, a good breakfast is a meal rich in protein, full of nutrients: fiber, calcium and minerals. Besides, should limit eating too many foods high in sugar and fat to prevent tooth problems as well as obesity.

Children can eat 1 egg in the morning because eggs are rich in vitamin D and can help the body absorb calcium better. Besides, children can also add milk and eat some high-fiber fruits such as bananas, apples, strawberries. Besides, parents can also add height increasing products from the US to help children supplement necessary nutrients to support maximum height growth.

Some questions about what to eat to increase height

Does eating cheese increase height?

The amount of calcium in cheese is 100 times more than in meats, 6 times more in milk, it also contains vitamin D, so it has a good effect on the absorption of calcium into the bones. Therefore, it is a very good source of calcium supplements, helping to effectively develop height.

Does eating duck eggs increase height?

According to nutritionists, the vitamin A content in duck eggs is very high, but there is no vitamin D and it is more difficult to digest than chicken eggs. Therefore, only healthy people should eat and note not to eat in the evening.

Does eating bananas increase height?

Bananas are foods rich in calcium, which helps keep bones strong. Furthermore, bananas also have a high mineral content, which helps in building the body’s muscles. Regularly eating bananas can help increase maximum height.

Does eating avocado increase height?

Avocado is a food that is not only rich in vitamin D, but it also helps the body’s protein synthesis, which is very beneficial for height growth.

Does eating fish increase height?

Fish contains many essential vitamins such as vitamins A, D, phosphorus, magnesium, zinc… Especially the amount of calcium found in some fish such as salmon, scad, mackerel… is very good for the skeletal system to help increase height

Can eating yogurt increase height?

Yogurt is rich in vitamin D and calcium, which are necessary ingredients for the growth of the body. Yogurt can be replaced with other dairy products.

Leave a Comment