The best foods for body growth – what to eat to get taller

- Advertisement -
- Advertisement -

Is it possible to grow if you eat certain foods. Is it worth relying entirely on food. What measures will additionally help increase growth in adulthood.

Human growth is influenced by factors such as genetics, hormones, nutrition, sports, good sleep, and posture. The physiological growth process ends at 20–25 years of age. It will not be possible for an adult to grow by 20 cm, but by 5–7 it is quite realistic. However, don’t rely solely on products.

If you do not get enough sleep, neglect training and get carried away with sugar, smoking, alcohol, caffeine, then you will not be able to achieve a good result.

Useful Foods to Increase Body Growth

In an adult, growth correction is possible by increasing the thickness of the intervertebral cartilage. This helps not only stretching, but also a number of products. It is better to think about bone growth at an earlier age, such as adolescence.

What foods are good for growth:

  • Legumes. They contain vitamin B and proteins necessary for the growth of bones and muscles.
  • Eggs. It is one of the main sources of vitamin D.
  • Beef . The composition contains zinc, iron, protein, vitamins E and B12 necessary for bones and cartilage. If red meat is contraindicated, chicken breast is a good source of protein.
  • Cottage cheese and dairy products. They are useful due to the content of calcium, which is necessary for the production of vitamin D. Cottage cheese is especially useful due to the content of easily digestible protein.
  • Apples with peel. Contains B vitamins, magnesium, calcium, potassium.
  • Oats. Rich in vitamins K, E, A, B, magnesium, iodine, iron, fluorine. Oatmeal helps build bone and muscle tissue.
  • Bananas. Rich in potassium. Especially useful in combination with other growth products, such as fermented milk.
  • Honey. Promotes the absorption of magnesium and calcium, and also replaces harmful white sugar.
  • Nuts . Rich in amino acids useful for growth. In addition, almonds contain calcium and protein, and walnuts can normalize sleep, during which melatonin is produced, which is involved in the synthesis of growth hormone.
  • Seafood and oily fish. Salmon, tuna, oysters, shrimp, crab. Rich in omega, protein and vitamin B12.
  • Watermelons, pineapples. Contains beneficial amino acids.
  • Carrot. Rich in vitamin A, involved in protein synthesis. In addition to carrots, the vitamin contains pumpkin, grapes, apricots.
  • Mushrooms. Rich in D3.

Human nutrition should be varied, with a balanced combination of protein, fiber, carbohydrates. Fats in large quantities slow down metabolism, i.e., the rate of production of growth hormone decreases. With a lack of copper, protein metabolism decreases, which leads to growth retardation.

Vitamins to increase body height


If a person receives a varied diet, there is no need to take multivitamin kits. When choosing an additive, pay attention to the composition of vitamins A, C, E, K, D, as well as potassium, phosphorus, calcium, iron, selenium, phosphorus, zinc, magnesium, copper. Promote the production of growth hormone – lysine, arginine, glutamine. When choosing an amino acid supplement, pay attention to these components.

Natural sources:

  • Arginine: sesame, nuts, pork, egg, dairy products;
  • Lysine: red and poultry meat, soy, cheese, milk;
  • Glutamine: beans, beets, fish, meat, greens.

To accelerate growth, it is useful to take linoleic acid and leucine With regard to calcium, one should not place high hopes on it. It is necessary during the period of active growth for children up to 3 years. Adults also need calcium to maintain bone health, but an excess of it can be harmful.


Products have the greatest impact on the skeleton until 20–25 years of age. To increase height in adulthood, additional measures will be needed:

  • Stretching, yoga, hanging on the horizontal bar, exercising with expanders.
  • Correct your posture with a corset and exercises.
  • Reduce pressure on the spine, give up strength training for 4-5 months.
  • Try to increase the production of somatotropin growth hormone with the help of HIIT, amino acids, good sleep.
  • Walk more during the day for vitamin D production.
- Advertisement -
Latest news
- Advertisement -
Related news
- Advertisement -