Top 5 Nutritious Foods to Make Your Child Taller


How to Boost Child’s Height Naturally?

Every parent wants their progeny to gain as much height as possible. But height is like a mysterious seed – no one knows if it will germinate into a little sapling or a tall oak tree.
There are several factors that are at play at the same time and collectively they contribute to a person’s height. The most crucial are DNA and genetics. No science or growth medicine can override the limitations genetics imposes on height. However, the right physical activity and food can boost the amount of Human Growth Hormone (HGH) and help add a few extra inches. This post will serve as a guide to such essential foods which will help your kid grow taller.

Growth in Nutrition, Growth in Height

A healthy diet is necessary for a child’s mental and physical growth. There are certain food items which will help in gaining height as they increase the HGH hormone in the pituitary glands and bone elongation. Here’s a list of top five foods which will help your child grow tall.

1. Dairy, Daily! – Milk, Paneer, Cheese, Dahi, Yougurt

Dairy is known to be rich in calcium which is necessary for the bones. Growing children require calcium for the elongation and strengthening of their bones. Milk is the best source of calcium. It also contains Vitamin A which enables the calcium in the milk to absorb by the body. Other dairy products like dahi, paneer and yes, cheese as well, contain a great amount of calcium to help the child’s growth. So make sure your child has at least two glasses of milk each day. Giving him or her curd rice for dinner is also a great way to make sure your kid gets the necessary calcium.

2. The mighty Chicken and Eggs For Longer Legs!

white eggs
Although most Indian families refrain from consuming egg, it is essential for our health. It contains high amounts protein and vitamins which are otherwise difficult to obtain from vegetables. Thus, make sure your kid has one boiled egg a day, especially, the white part of the egg. Similarly, chicken contains proteins, vitamins, and fiber required for growth. Both these non-vegetarian foods will enhance muscle and tissue development in your child’s body, helping his or her height tremendously.

3. Fruits like Banana!

one half peeled banana
Fruits are abundant in nutrition. Not only do they help a child’s height, but better his or her overall development and health. Fruits contain all the potassium, vitamins, fibre to keep one healthy. Make sure your child eats fresh fruits, especially banana. You can trick them into consuming fruits by making healthy and delicious smoothies, shakes, juices, etc.

4. Nuts! Walnuts!

Nuts are delicious and rich in nutrients. They are also easy to carry around in a little box. To boost your child’s growth, make sure you feed them almonds and walnuts every day, especially walnuts, which are rich in nutrients necessary for height. Nuts don’t require any preparation or take much time to eat. You can even feed the child some almonds and walnut as he or she is waiting for his school bus. Or give them to him or her so she can eat them on the way to school. Nuts are a very easy form of obtaining important nutrients.

5. Fish, Don’t Dismiss!

Another non-vegetarian food that is known to help height is fish. Specifically the rawas fish, salmon, and crabs. Fish are rich in proteins, vitamin D and are considered a super food when it comes to growing taller. So make sure your kid’s diet inculdes fish.

Advice from Ayurveda for Height: Ashwagandha

berries of ashwagandha plant

Ashwagandha Plant

Although it hasn’t been scientifically proven yet, the Ayurveda lists Ashwagandha to help one grow taller. The herb is said to boost HGH. Therefore, you can add a teaspoon of Ashwagandha powder to your kid’s glass of milk.

Important Steps to Climb for a Rise in Your Child’s Height

Eating right will definitely help a child’s height. But food isn’t the only one responsible. The following tips will also help in getting taller.


dog pose kids yoga
– Simply, getting them healthy food won’t help them grow taller. Kids need some form of exercise to grow tall. Activities like cycling, skipping, and stretching, etc. help elongation of the bone. Make sure your child is engaged in one of these physical activities on a daily basis for at least 30 minutes.

Right use of Dairy

Avoid saturation of dairy. Some kids are lactose intolerant and consuming dairy might cause them harm. Too much dairy is not good for health. Make sure our child’s dairy consumption is limited and healthy.

Are you Cooking it Right?

Cook the right way. Never overcook or cook using too much oil and masala to make the food appealing to the child. This reduces the nutritious value of the food. An example of proper cooking is our article on how to make spinach appealing yet healthy for the child.

Vitamin D

Vitamin D, which is essential for growing tall can onl be obtained from the early rays of the sun. so make sure your kid is exposed to these while his limbs are exposed. Dress them in shorts and t-shirts and go on a morning take them on a morning walk.


water bottle
Some kids do not consume enough water. This also affects their growth. make sure your kid gets enough water. never let them leave the home without a little bottle of water.

Enough Sleep

Make sure your kid sleeps for at least 8 hours every night. Sleep is essential for the body. It is while asleep that HGH works its magic.
There is no escaping the fact that you as a parent will have to take pains to help your child achieve his true potential. More so when it comes to your child’s height and weight. A balanced diet, physical activity, and the right foods will certainly help your kid grow taller and stronger.


About Author


An IT professional, a mom of two, Sapana had belly-only pregnancies in her life & has lost 15Kg weight twice. Along with fitness, Sapana is an expert in Indian names & has helped scores of Indian parents to shortlist suitable baby names by virtue of her years of expertise in Sanskrit origin names & logical approach towards cultures & trends during the name research. Drop a comment to get help from her.


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    My child is 18 and her height is5″3 can she grow her height by intake of ashwagandha leaf!? Is it would be helpful!?

    • Sapana

      Ashwagandha is a healthy herb but no such food can ensure height growth in kids. It mainly depends on genes and over all healthy balanced diet.

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