Best Foods to Increase Height in Children

What should children consume to increase their height? Diet plays a crucial role in providing the body with essential nutrients to nourish bones and facilitate the process of height growth. It is essential to have a well-planned nutritional regimen during the growth period. To attain your desired height in the future, refer to the food groups recommended by in the following article.

Nutrition determines adult height

In fact, many successful height improvement cases are due to adequate nutritional care. Even the effect of nutrition on height follows you until the bone length is completely fixed in adulthood.


Korean height

In the past, Korea was the country with the shortest height in Asia, which caused many disadvantages for Koreans. Soon after, the Korean government quickly launched a long-term program to develop nutrition nationwide. During a long journey, Korean children are maintained with good eating habits, limiting nutrient deficiencies or nutritional imbalances.

In the 70s, Koreans invested in nutrition and raised their health care consciousness. Nutrition-related programs are widely applied in many schools for the purpose of supplementing nutrients, especially calcium, for students who are in the stage of height growth.

Besides traditional dishes mainly from plants, rice, low-fat foods… Koreans also gradually add meat, milk, and cheese to their diets. One of the eating styles that help Koreans control nutrition during meals is to divide food into individual containers. This also helps to ensure a balance of nutrients, enhancing the variety of dishes.

After 100 years (1914 – 2014), a population survey showed that the height of Koreans has changed positively. Specifically, the average height of men has increased by 20cm, women have increased by 16cm. Currently, the average height of Korea is among the top countries in Asia.

Height of developed – developing – underdeveloped countries

People in less developed countries have a very short average height, followed by developing countries, while people in developed countries have an ideal height. This difference is due to the backward living environment in underdeveloped countries. People here are not invested in nutrition, health care consciousness is not high, the body does not have enough conditions to grow in height.

Meanwhile, developing and developed countries have more modern and scientific lifestyles. People began to pay attention to methods to improve height, and their eating habits were also adjusted to suit their physical condition as well as enhancing the groups of nutrients that are good for bones.

Food to increase height fastest


There are many important nutrients in fish such as calcium, vitamins, omega-3 fatty acids, etc. Some studies also show that omega-3 fatty acids are related to bone health and can promote bone turnover to promote bone health. maximize growth. Salmon, tuna, mackerel, herring… are fish that are good for bone metabolism and improve sleep.


Shrimps, crabs, clams, oysters, scallops, snails… contain a lot of calcium – the main component in bone structure. Eating seafood in a moderate amount weekly helps supplement calcium for the body, helps build healthy bones, stimulates bone elongation.


Beans are a good source of protein, while protein has been shown to increase levels of insulin-like growth factor-1 (IGF-1), an important hormone that regulates growth in children. Beans also contain vitamin B, a number of minerals such as copper, manganese, magnesium, zinc, etc. to help promote height growth for children.



Eggs provide a significant amount of protein, and also contain many important vitamins and minerals. Eggs contain vitamin D, a vitamin that plays a role in increasing the body’s ability to absorb calcium. Children and adolescents who eat 2-3 eggs a week help promote normal growth of the body.


Lean chicken can be a great source of protein for the body. In addition, chicken also contains a lot of vitamin B12 – a water-soluble vitamin that plays an important role in supporting the growth and development of children’s height. Chicken is also high in taurine, an amino acid that regulates bone formation and growth.

Green vegetables

Some green vegetables such as spinach, kale, broccoli … are excellent sources of nutrients for the growing body. Green vegetables often provide a good amount of vitamin C, vitamin K, calcium, iron, magnesium and potassium. These nutrients help increase bone density, support height growth and maintain bone health.


Almonds provide an abundant amount of vitamins and minerals such as vitamin E, manganese, magnesium, and fiber, which contribute to the growth and maintenance of bone health. In addition, almonds were found to inhibit the formation of osteoclasts, a type of cell that breaks down bone tissue.


Calcium, magnesium, potassium, phosphorus, protein … are important groups of substances that can be found in yogurt, participating in the process of nourishing bones to grow in length. In addition, yogurt also adds beneficial probiotics for the intestines, helping children digest easily and ensure complete absorption of nutrients into the body.


Whole grains

Cereals are a combination of nuts and seeds that are rich in nutrients. Cereals can be eaten in the morning, in the evening or as a mid-afternoon snack. A glass of cereal a day helps the body achieve good health, ensures energy to work, especially supports flexible movement to improve the effectiveness of exercise and sports.


Fruits are the best source of vitamins and minerals. Adding fruit in the daily diet helps to strengthen resistance and maintain overall health. Vitamin C found in the fruit has a role in tissue building and repair, increasing collagen production to help strengthen bones and promote growth.

Diet to increase height in 7 days

If you want to increase your height successfully, you need to be fully supplemented and varied in groups of substances for 7 days, continuously repeating in the following time. The nutrients that need to be supplemented in 7 days can be mentioned as:

  • Calcium: This is a major component of bones, involved in building bone structure and maintaining strong bones.
  • Collagen type 2: This type of collagen helps to form a reticulum in the bones for calcium and minerals to adhere firmly to. Collagen also helps to nourish cartilage and develop bone tissue.
  • Vitamin D: Vitamin D plays a role in increasing the absorption of calcium in the body.
  • Vitamin K: Vitamin K is involved in transporting calcium into the bones, ensuring calcium reaches the target organ. Vitamin K also increases bone density, maintaining strong bones.
  • Minerals (magnesium, phosphorus, potassium, zinc, iron): Support the process of height growth, enhance resistance, improve flexibility in movement in cartilage, joints, bones.

Table of menus for reference in 7 days:

Time Breakfast Lunch Dinner
Monday Bread omelet + 1 glass of milk Braised meat rice + Boneless carrot potato soup + Banana Fried fish rice + Watermelon bitter melon soup
Tuesday Broken rice + 1 banana Squid fried rice with tomato, pineapple + Minced pork katuk soup Boiled egg rice with fish sauce + Vegetables with braised sauce
Wednesday Roll cake + Orange juice Braised pork rice with egg + Cabbage soup with minced meat + Grapes Fish rice with tomato sauce + Kale soup
Thursday Beef noodle soup/spring rolls + Half a ripe mango Pan-fried Salmon Rice + Boiled Broccoli + Orange Egg fried rice + Stir-fried beef + Boiled vegetables
Friday 2 burgers + Soy milk/Nut milk Stir-fried sweet and sour ribs rice + Minced spinach soup + Grapefruit Fried squid rice/steamed squid + Boiled amaranth
Saturday Noodle soup + 1 banana Boiled meat with fish sauce and seasoning + Bone broth with cauliflower + Longan Fish and sour rice soup + Braised chicken with ginger
Sunday Crab noodle soup + cup of nut milk Fried shrimp rice + Clam broccoli soup + Grapes Curry bread + Jelly

Should I use supplements to increase height?

Currently, dietary supplements have become “companions” of many families for better health care. Some products supplement important nutrients for bones, helping to support the process of height growth. Children over 5 years old can use these products to promptly supplement the missing group of substances in their daily meals.


Complementary foods are taken every day, but it is necessary to choose the right type suitable for the child’s condition. Some notes when choosing products to support height increase:

  • Origin, provenance.
  • Has been tested for safety and quality from the world’s leading prestigious organizations.
  • Optimal ingredients, ensuring the correct use of height increase.
  • Received many positive user feedback.
  • Age appropriate for users.

What should children eat to grow taller?

Nutrition for children needs to ensure a balance for optimal physical development. A scientific diet will help children keep a reasonable weight, while growing in height. Groups of substances such as starch, protein, fat, vitamins and minerals need to be fully supplemented to nourish the organs that are in the process of being perfected.

Taking care of children’s health if only focusing on height growth is likely to make children develop unevenly. Therefore, parents need to have a specific nutritional plan, suitable for each age, and must change from time to time because children’s bodies at different stages will need different nutritional investments.


Some foods should be good for children to use for development


Milk and dairy products such as yogurt, cheese … have the effect of supplementing many important calcium, vitamins and minerals to nourish bones. Nutritionists advise parents to give their children nut milks to ensure safety and nutrient levels for their children such as walnut milk, soy milk, corn milk, etc.


Green vegetables not only contain important nutrients to help grow taller, but also rich in fiber, which helps balance nutrients in the body. A diet rich in vegetables helps children control weight, limit excess fat, and create a good health foundation to grow as desired.

Protein rich foods

Protein plays an important role in many bodily functions. They make up the building blocks of muscles, skin, and hormones. Your body needs protein to maintain and repair tissues. Studies show that high-protein diets help lose weight and belly fat while increasing muscle mass. Protein is abundant in eggs, oats, chicken breast, almonds, beef, tuna, lentils, shrimp, peanuts…

Food rich in calcium

Calcium is an indispensable nutrient if you want to successfully increase height. Calcium participates in building bone structure, accreting into growth cartilage to stimulate bone elongation. Calcium can be supplemented with foods such as seafood, fish, yogurt, eggs, avocado, almonds, soybeans, lentils, spinach, kale, broccoli, amaranth…

real estate

Nutrition is an important factor affecting a person’s height. For children and adolescents who are still in the stage of height development, it is necessary to invest in a scientific, complete and balanced diet. The daily menu that we have just shared will be the secret to increasing height that you can apply to get in shape soon in the future.