Top 15 Effective Foods to Increase Height at 14

Nutrition is the most crucial factor for bone care, promoting bone elongation, and increasing height. Ensuring meals are rich in nutrients and incorporating healthy and nutritious foods helps children and adolescents have a 32% higher chance of developing their height. Below are 15 essential and nutritious foods that effectively help increase height at the age of 14. Remember to keep this list handy for easily building a scientifically balanced diet for an ideal physique.

Various Types of Fish:


Fish is a rich source of nutrients for a developing body. Some types of fish that are beneficial for bone health include salmon, tuna, mackerel, sardines, and trout. Here are the specific nutrients you’ll get after consuming fish:
  • Calcium: Certain fish, especially small fish with edible bones like sardines and canned salmon, are excellent sources of calcium. Calcium is a vital component in bone structure and essential for maintaining strong and healthy bones and teeth.
  • Vitamin D: Fatty fish such as salmon, tuna, and mackerel are rich in vitamin D. Vitamin D plays a role in aiding the body’s absorption and utilization of calcium, facilitating the process of bone mineralization.
  • Omega-3 Fatty Acids: Fatty fish are also rich in omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are beneficial for brain health. Omega-3s have anti-inflammatory properties and may support bone health by reducing the risk of bone loss.
  • Protein: Fish is a high-quality source of protein, which is essential for the development, repair, and maintenance of bones, muscles, and other tissues.
  • Magnesium: Some types of fish, such as bonito and tuna, contain magnesium, which plays a role in bone structure and may help maintain bone density. Magnesium also aids in the efficient functioning of cartilage, improving overall mobility.
  • Zinc: Salmon provides zinc, an important mineral that supports bone formation and helps convert calcium into bone tissue.
  • Selenium: Certain fish species contain selenium, an antioxidant that protects bone cells from damage.
When incorporating fish into your diet for bone health, try to choose varieties low in mercury and other pollutants. In some cases, opting for canned fish with edible bones, like canned salmon, can be a convenient and cost-effective way to supplement calcium and other nutrients. However, ensure you only choose this option when necessary and carefully read product labels to ensure safety for your body.


Eggs are a vital source of essential nutrients and energy for the body, promoting overall health and bone development. Protein and vitamin D are the two most important nutrients found in eggs. The protein in eggs is primarily concentrated in the egg whites, providing energy, supporting repair, and maintaining bones. Vitamin D is mainly found in the egg yolk, enhancing the absorption of calcium into the bones. Additionally, eggs provide other important nutrients such as Vitamin K, phosphorus, magnesium, and Vitamin B12.


Poultry Meat:

Chicken meat is a type of poultry meat recommended for increasing height at age 14, especially the breast part of chicken. Chicken provides significant amounts of protein, which helps supplement energy for physical activity and enhances muscle strength. Nutrients beneficial for bones found in chicken meat include: Magnesium, phosphorus, choline, vitamin B6, niacin (vitamin B3), selenium, etc. Pay attention to the cooking and storage methods of chicken meat to preserve its nutritional content. Steaming and boiling are preferred over methods that involve frying, sautéing, or using excessive amounts of oil and spices.

Red Meat:

Various types of red meat like beef, lamb, and pork can provide essential nutrients. These nutrients include: Protein, iron, zinc, vitamin B12, selenium, phosphorus, etc. However, the consumption of red meat should be moderated to maintain a balanced diet. Consuming too much red meat can lead to various health issues. Therefore, choose lean cuts of fresh red meat and avoid processed meat.


Milk is a nutritious dairy product that is encouraged in small portions daily to boost energy. Calcium, vitamin D, protein, phosphorus, vitamin K, magnesium, vitamin A, etc., are some of the nutrients found in milk. Opt for low or no sugar milk options to supplement nutrition without affecting weight. However, milk may not be suitable for individuals with lactose intolerance; in such cases, look for alternatives like nut milk or soy milk.


Yogurt is a dairy product derived from milk, providing many health benefits, including for digestion and joint health. The nutritional content of yogurt can vary depending on the type and any additional ingredients like fruits, sweeteners, or flavors. A typical serving of plain, low-fat yogurt includes protein, carbohydrates, probiotic live cultures, calcium, and vitamin D.

Note: The Vietnamese text mentions specific nutrients, such as protein, calcium, vitamin D, magnesium, phosphorus, selenium, zinc, etc., that are beneficial for bone health. A balanced diet that includes a variety of these nutrients from different food sources is essential for overall health and bone development.



Cheese is rich in protein and calcium, which are essential nutrients for promoting rapid bone development. Additionally, cheese provides vitamin D, vitamin K2, magnesium, phosphorus, and other nutrients that help maintain bone density, facilitate calcium absorption into the bones, and support height growth.

However, it’s important to consume cheese in moderation due to its high calorie and fat content. Eating excessive amounts of cheese can lead to rapid and long-term weight gain, obesity, and hinder height development. To effectively and healthily increase height at age 14, opt for low-fat cheese varieties and consider pairing them with vegetables, salads, or eating them with flatbreads.

Green Leafy Vegetables:

Cruciferous vegetables like kale, curly kale, and broccoli are packed with healthy nutrients. Green leafy vegetables not only provide vitamins and minerals but also supply dietary fiber and water, improving nutrient absorption and metabolism. Including leafy greens in daily meals contributes to a well-balanced and healthy diet.

Various Nuts:

When it comes to foods that help increase height at age 14, nuts play a significant role. Plant-based nutrition is relatively gentle and suitable for the bodies of growing children and adolescents. Walnuts, almonds, chia seeds, hazelnuts, flaxseeds, pumpkin seeds, sunflower seeds, and cashews are high-nutrient nuts.

Nuts provide a range of nutrients such as omega-3 fatty acids, dietary fiber, protein, calcium, vitamin E, magnesium, copper, and iron. They can be incorporated into the diet in various ways, such as adding them to smoothies, salads, yogurt, oatmeal, or using them in baking. Nuts can be consumed as snacks or as energy-boosting options before exercise sessions.

Note: The Vietnamese text mentions specific nutrients found in cheese, green leafy vegetables, and various nuts, such as protein, calcium, vitamin D, vitamin K2, magnesium, phosphorus, omega-3 fatty acids, dietary fiber, vitamin E, copper, and iron. A well-balanced diet that includes these nutrients from different food sources is crucial for overall health and optimal growth during adolescence.



Cereals are an ideal and healthy breakfast option for increasing height at age 14. They can also be used as a pre-exercise snack to provide significant energy. Combining cereals with fruits and low or no sugar yogurt/milk enhances their nutritional value. Choose cereal varieties that suit your preferences, and prioritize whole-grain cereals to ensure their wholesome nature and retain essential fiber.


Fruits play a crucial role in supporting bone health due to their rich nutrient content, including vitamins, minerals, and antioxidants. Here are some typical vitamins and minerals found in fruits:
  • Vitamin C: Fruits like oranges, strawberries, kiwis, and guavas are excellent sources of vitamin C. This vitamin is vital for collagen synthesis, providing the structural framework for bones and maintaining their strength.
  • Vitamin K: Some fruits, such as kiwis and blueberries, contain vitamin K, which is essential for bone mineralization. Vitamin K helps incorporate calcium into the bone matrix, improving bone density and reducing the risk of fractures.
  • Potassium: Fruits like bananas, oranges, and avocados are good sources of potassium. Potassium helps neutralize acids that can leach calcium from bones, thereby promoting bone health.
  • Magnesium: Fruits like bananas, avocados, and figs are rich in magnesium, an essential mineral for bone and joint health. Magnesium supports the conversion of vitamin D into its active form, necessary for calcium absorption. It also aids smooth joint movement, enhancing physical activity for better height growth at age 14.
  • Antioxidants: Many fruits contain abundant antioxidants, such as anthocyanins and flavonoids, which help reduce oxidative stress and inflammation. By reducing inflammation, antioxidants indirectly support bone health.
  • Boron: Some fruits, like apples, pears, and grapes, contain boron, a trace mineral that may help increase bone density and support joint health.


Various Types of Root Vegetables:

Potatoes, carrots, beets, corn, red pumpkins, and green pumpkins are well-known for containing a significant amount of protein, providing considerable energy to the eater. They are also a healthy source of protein that can be easily varied in daily diet. Pay attention to the cooking methods of these root vegetables to retain their optimal nutritional value.

Organ Meats:

Animal organs like liver are part of the height-increasing diet for children and adolescents. Liver contains essential nutrients such as vitamin A, D, B12, iron, etc., which can improve certain health issues, particularly supporting the supplementation of vitamin D. You can choose from beef liver, chicken liver, pork liver, etc., based on your preferences, but remember to consume them in small amounts.

Various Types of Legumes:

Soybeans, lentils, green peas, etc., are well-known for containing protein, dietary fiber, carbohydrates, folate, iron, potassium, magnesium, zinc, and antioxidants. Legumes are an ideal choice for improving digestion, providing low-sugar carbs, caring for bone structure, and preventing harmful free radicals from affecting bones and the body. However, some individuals may experience digestive discomfort when consuming legumes due to their high fiber content. Properly soaking and cooking legumes can help alleviate this issue.



Calcium, vitamin D, omega-3 fatty acids, magnesium, protein, phosphorus, zinc, vitamin B12, etc., are the nutrients you can supplement by consuming seafood. Shrimp, crab, clams, mussels, scallops, oysters, etc., are ideal seafood options for nutrient-rich meals. However, it’s important to remember that seafood also contains high levels of protein, so it’s best to consume it 2 – 3 times a week in moderate amounts.

Moreover, it’s essential to choose fresh and high-quality seafood and pay attention to their storage. Prioritize seafood with low mercury content and minimize the consumption of seafood with potential contamination to safeguard your health.

Increasing height at age 14 is not difficult if you ensure proper healthcare methods. Among them, investing in proper nutrition with the 15 types of foods we’ve just shared is an ideal solution. Don’t forget to engage in daily physical activities, get enough sleep, and maintain a healthy lifestyle to optimize your height growth potential.