A common misconception is that certain foods can make you taller. However, the truth is that no food has been proven to increase height. The only thing that can influence your height is your genetics. That being said, there are a few nutrients that are essential for proper growth and development, and eating a diet rich in these nutrients may help you reach your maximum potential height.
Protein is one of the most important nutrients for growth. It’s responsible for building and repairing tissue, including bones and muscles. Foods high in protein include meat, poultry, fish, tofu, legumes, eggs and dairy products.
Another key nutrient for growth is calcium. Calcium helps build strong bones and teeth. Good sources of calcium include milk, cheese, yogurt, leafy green vegetables and tofu (if it’s fortified with calcium). Vitamin D is also important for bone health – it helps the body absorb calcium from the diet. You can get vitamin D from sunlight exposure or by taking supplements; it’s also found in some foods such as fatty fish (like salmon), eggs and mushrooms exposed to ultraviolet light .
Getting enough zinc is also critical for proper growth and development. Zinc plays a role in cell division , which is necessary for tissue repair and growth . Good sources of zinc include oysters , beef , lamb , pumpkin seeds , cashews , quinoa and chickpeas .