Top 10 foods to increase height during puberty


Nutrition wields a pivotal influence in fostering ideal conditions for optimal height development within the body. Consequently, one’s daily dietary choices should prioritize nourishing foods. In this discourse, we shall delve into the selection of paramount foods that expedite the growth process.

Nutrition plays a substantial role, accounting for 32% of an individual’s potential for height augmentation. Those who conscientiously integrate nutritional excellence into their daily sustenance tend to experience more accelerated growth rates, resulting in superior adult height outcomes. Presented below are ten efficacious foods for enhancing pubertal growth, a compendium not to be disregarded by those seeking swift and efficacious height augmentation during the pubescent years.


Fish is renowned for its robust protein content. Additionally, fish boasts a spectrum of nutritional benefits, featuring omega-3 fatty acids, vitamin B2, and vitamin D, alongside a rich mineral profile comprising calcium, phosphorus, magnesium, potassium, zinc, and iron. Certain fatty fish varieties, such as salmon, tuna, and sardines, are particularly noteworthy sources of vitamin D, providing approximately 100% of the recommended daily intake in a single 113-gram serving of cooked salmon.

The omega-3 fatty acids inherent in fish constitute a category of heart-healthy fats crucial for growth and development. Moreover, emerging research indicates that omega-3 fatty acids may exert a positive influence on bone health, facilitating enhanced bone turnover to maximize growth potential. Furthermore, maintaining adequate levels of these fatty acids is crucial in mitigating the risk of sleep disturbances in children, a factor that can adversely impact height attainment.



Shellfish such as shrimp, crab, clams, oysters, snails, mussels … contain many nutrients involved in the process of height growth such as iron, vitamin B12, omega-3 acids, protein… Most foods These are all rich in antioxidants, have anti-inflammatory properties and support rapid height gain. 2-3 meals a week with dishes made from these animals will help change the taste and ensure nutrition to increase height for puberty.


Green vegetables

Green vegetables are foods that help balance nutrition for the body. Some green vegetables such as kale, spinach, broccoli, cabbage, bok choy … help supplement calcium, magnesium, iron, vitamin C, vitamin K … Thereby, you maintain bone density, improve the system Digestion for easier absorption of nutrients.

Eating a lot of green vegetables helps you ensure fiber in the body, contributing to keeping a reasonable weight for better growth. Green vegetables have many ways of processing such as boiling, cooking soup, making salads … are delicious and retain adequate nutritional levels.


Eggs are rich in protein and many vitamins and minerals necessary for height growth. 1 boiled egg before exercise also helps you have enough energy to improve athletic performance. Eggs are also an ideal source of vitamin D, which helps increase calcium absorption in the body. At puberty, you can load 3-4 eggs / week.


Chicken, especially chicken breast, contains a lot of protein and essential nutrients for optimal physical development. Chicken in particular provides a significant amount of vitamin B12, which is a water-soluble vitamin that is important for growth and maintenance of height.

Chicken also contains taurine – an amino acid that regulates the formation and growth of bones. Gym people always choose chicken breast in their daily menu with dishes such as salad, pan-fried chicken breast … to build muscle, strengthen bones, promote heart health and support weight loss.

Kinds of bean

Soybeans, peas, tofu, chickpeas, lentils… are nutritious foods that are good for physical development during puberty. These beans provide the body with a good amount of vitamin B2, manganese, zinc, copper, fiber, etc. to help support bone health, create conditions for bones to develop evenly and grow quickly in length.



Cheese has many types, each type will contain different nutritional content. In general, cheese will provide you with calcium, phosphorus, vitamin B2, vitamin B12 … are also components involved in building bone structure and maintaining bone health. A diet containing cheese in a sufficient amount will help the body achieve good health to grow to its full potential.


Nuts are also in the group of foods to increase height for puberty, especially almonds. This nut contains a lot of healthy fats, manganese, magnesium, fiber, vitamin E. Vitamin E present in almonds is an antioxidant that participates in the process of height growth and maintenance of bone health. joint damage problem.


Yogurt provides a lot of calcium, vitamin D, minerals necessary for bones. Yogurt is considered a probiotic product that improves gut health and helps you absorb nutrients better. There are many ways to use yogurt such as eating alone or mixing with nuts and fruits to enhance nutrition.


Berries such as strawberries, blueberries, raspberries… contain many important nutrients. They provide plenty of vitamin C which contributes to tissue repair and promotes cell growth. Vitamin C also increases collagen synthesis, including type 2 collagen, which plays a role in forming a strong mesh in bones for calcium and minerals to adhere to.

Many studies show that collagen can increase bone density and improve bone health, helping you to grow taller or maintain optimal height. Berries also provide a host of other vitamins and minerals, including fiber, vitamin K, and manganese.


Some notes when adding food to ensure the height increase effect:

  • Find out the nutrient content carefully to have a reasonable arrangement in the menu, ensure a nutritional balance to develop optimal height and weight.
  • Limit the use of processed foods, fast foods, and stimulants that interfere with the absorption of nutrients.
  • Planning exercise and sports training for effective metabolism, nutrition after supplementation will be transported to the target organs.
  • Drink enough 1.5 – 2.5 liters of water / day because water is a carrier that helps nutrients to be fully transported, blood circulation and joint lubrication to help limbs work flexibly.
  • Eat 3 meals and 2 snacks a day, be careful not to eat too late or skip meals.
  • Reasonable rest mode, sleep enough 8 – 10 hours / day and sleep before 10 pm to easily reach a deep sleep state at about 11 pm – 1 pm. This is also the time when the body metabolizes, converts energy, eliminates toxins and produces the most growth hormone during the day.
  • Use more height growth support products to supplement the missing nutrients in daily meals, and at the same time promote growth.

Foods to increase height help you who are in puberty have enough nutritional conditions to grow strong. The top 10 foods that we have just shared will be the ideal choice for you to ensure that your daily meals will support the desired height growth. Do not forget to follow some of the above notes to soon achieve the standard height in the future.