How do I increase my height 

While genetics play a big role in height, eating adequate nutrients in your diet is critical for optimum growth and development (1Trusted Source).

Although you can't become much taller after you've achieved your maximum height, some foods can help you maintain it by maintaining your bones, joints, and body in good shape.

Protein, for example, is essential for proper growth as well as tissue repair and immunological function (2Trusted Source).

Calcium, vitamin D, magnesium, and phosphorus are all important micronutrients for bone health, which is essential for growth (3Trusted Source).

Meanwhile, other study suggests that probiotics, a type of helpful bacteria commonly found in fermented foods, may help youngsters develop faster (4Trusted Source).

Here are 11 meals that can help you get taller or stay the same height you are now.

 Beans

Beans are a nutrient-dense food that are particularly high in protein (5Trusted Source).
    Protein has been proven to enhance insulin-like growth factor 1 (IGF-1), a key hormone that controls development in children (6Trusted Source, 7Trusted Source).

    Beans are also high in iron and B vitamins, which can help prevent anemia, a disease in which the body lacks healthy red blood cells (8Trusted Source).

    Iron is essential for tissue growth, however iron deficiency anemia can cause children's growth to be delayed (9Trusted Source).

    Beans also include a variety of additional minerals, including fiber, copper, magnesium, manganese, and zinc (5Trusted Source).

    SUMMARY

    • Beans are abundant in protein and iron, both of which can help prevent anemia and support healthy growth.


     Poultry


    Chicken is high in protein and a variety of other elements, making it a wonderful supplement to a balanced diet.


    It's especially high in vitamin B12, a water-soluble vitamin that's essential for developing and maintaining your height (10Trusted Source).


    Taurine, an amino acid that affects bone production and development, is also abundant (11Trusted Source).


    Furthermore, chicken is high in protein, with a 3-ounce (85-gram) portion providing roughly 20 grams (12Trusted Source).

    Furthermore, chicken is high in protein, with a 3-ounce (85-gram) portion providing roughly 20 grams (12Trusted Source).



    Chicken is also a rich source of niacin, selenium, phosphorus, and vitamin B6, however the exact nutritional profile varies depending on the cut and cooking technique (12Trusted Source).



    SUMMARY
    • Chicken is high in protein, vitamin B12, and taurine, all of which are essential for development.



    Almonds


    Almonds are high in many of the vitamins and minerals required for taller growth.



    They're abundant in fiber, manganese, and magnesium, as well as a variety of healthful fats (13Trusted Source).



    Almonds are very high in vitamin E, a fat-soluble vitamin that also functions as an antioxidant (13Trusted Source, 14Trusted Source).

    A lack of this crucial vitamin can have major consequences, such as stunted development in children (15Trusted Source).



    Almonds may also be beneficial to bone health. Almond consumption was found to suppress the creation of osteoclasts, a kind of cell that tears down bone tissue, in a short study of 14 participants (16Trusted Source).



    SUMMARY
    • Almonds are abundant in vitamin E, which has been found to suppress the creation of osteoclasts, a kind of bone-breaking cell.



    Greens with a lot of leaves


    When it comes to nutrients, leafy greens like spinach, kale, arugula, and cabbage are superstars.



    While the precise number of nutrients varies depending on the variety, leafy greens often have a high concentration of vitamin C, calcium, iron, magnesium, and potassium (17Trusted Source, 18Trusted Source).



    They're also high in vitamin K, a substance that supports increased development and height maintenance by increasing bone density (19Trusted Source, 20Trusted Source).



    One research of 103 women found that eating greens on a daily basis was linked to a lower risk of losing bone mass (21Trusted Source).



    SUMMARY

    • Vitamin K is abundant in leafy greens, which helps to maintain bone health. According to one research, eating greens on a daily basis might help to maintain bone mass.



    Yogurt


    Yogurt is a good source of a number of essential nutrients for growth, including protein.



    Greek yogurt has over 20 grams of protein in just 7 ounces (200 grams) (22Trusted Source).



    Probiotics, a form of helpful bacteria that can aid maintain gut health, are found in certain varieties.



    Probiotics, in addition to enhancing immune function and reducing inflammation, have been shown in certain studies to aid with infant development (4Trusted Source, 23Trusted Source).



    Yogurt is also a good source of calcium, magnesium, phosphorus, and potassium, all of which are important in bone metabolism (22Trusted Source).



    SUMMARY
    • Protein, calcium, magnesium, phosphorus, and potassium are all abundant in yogurt. Probiotics may be present in some varieties, which may aid in growth.

    Sweet potatoes are a kind of potato that is used


    Sweet potatoes are not only colorful and diverse, but they are also quite nutritious.



    They're particularly high in vitamin A, which can help you grow taller or maintain your height by improving bone health (24Trusted Source).



    They also include soluble and insoluble fiber, which can help with digestion and the development of healthy bacteria in the stomach (25Trusted Source).



    Maintaining a healthy gut microbiota can also help you absorb more nutrients, ensuring that you obtain the vitamins and minerals you require for growth and development (26Trusted Source).



    Sweet potatoes are also high in vitamin C, manganese, vitamin B6, and potassium, among other minerals (27Trusted Source).



    SUMMARY
    • Vitamin A is abundant in sweet potatoes, which promotes bone health. They're also high in fiber, which helps with digestion and nutritional absorption.



    Quinoa


    Quinoa is a high-nutrient seed that is frequently substituted for other grains in the diet.



    It's one of the few plant-based meals that's considered a complete protein, which means it has all nine necessary amino acids your body need (28Trusted Source).



    Quinoa is also high in magnesium, a mineral that is important for bone tissue and can help to boost bone mineral density (29Trusted Source, 30Trusted Source).



    In addition, each serving of quinoa includes a substantial amount of manganese, folate, and phosphorus, all of which are essential for bone health (3Trusted Source, 29Trusted Source).



    SUMMARY
    • Quinoa is a complete protein that is high in magnesium, which might help you build stronger bones.



    Eggs


    Eggs are nutrient-dense powerhouses.



    They're particularly high in protein, with a single big egg containing 6 grams (31Trusted Source).



    They also include a variety of other vitamins and minerals that are important for growth, such as vitamin D, which can help preserve bone health by increasing calcium absorption (32Trusted Source).



    A tiny study indicated that administering a vitamin D supplement to children with low vitamin D levels resulted in enhanced growth over a 6-month period (33Trusted Source).



    Furthermore, one research of 874 children found that eating eggs on a daily basis was linked to greater monthly height growth (34Trusted Source).



    SUMMARY
    • Eggs are high in protein and vitamin D, as well as a variety of other essential minerals. Regular egg consumption has been linked to increased height in studies.


    Berries

    Berries like blueberries, strawberries, blackberries, and raspberries are packed with vitamins and minerals.



    They're strong in vitamin C, which helps with cell development and tissue healing (35Trusted Source).



    Vitamin C also boosts the production of collagen, the most prevalent protein in the body (36Trusted Source).



    Collagen has been shown in studies to boost bone density and improve bone health, perhaps allowing you to grow taller or retain your current height (37Trusted Source, 38Trusted Source).



    Berries also include fiber, vitamin K, and manganese, among other vitamins and minerals (39Trusted Source, 40Trusted Source).



    SUMMARY
    • Vitamin C is abundant in berries, which stimulates cell development, tissue healing, and collagen formation.


    Salmon


    Salmon is a fatty fish with a high omega-3 fatty acid content.



    Omega-3 fatty acids are a sort of heart-healthy fat that's essential for development and growth (41Trusted Source).



    Omega-3 fatty acids may also be involved in bone health and may increase bone turnover to enhance development, according to some study (42Trusted Source).



    Furthermore, low amounts of omega-3 fatty acids have been related to an increased risk of sleep disorders in children, which can have a detrimental impact on growth (43Trusted Source, 44Trusted Source).



    Salmon also contains a lot of protein, B vitamins, selenium, and potassium (45Trusted Source).



    SUMMARY
    • Salmon is abundant in omega-3 fatty acids, which can help you sleep better and develop faster by increasing bone turnover.


    Milk

    Milk is frequently seen as an important part of a balanced, nutritious diet.



    It can also aid growth by providing calcium, phosphorus, and magnesium, as well as other minerals necessary for bone development (3Trusted Source, 46Trusted Source).



    Furthermore, milk is high in protein, with roughly 8 grams in a single 1-cup (244-ml) meal (46Trusted Source).



    Furthermore, studies suggest that cow's milk can promote enhanced growth in youngsters and may aid in weight gain and muscular development (47Trusted Source).



    If you have a milk allergy or intolerance, you should avoid it.



    SUMMARY
    • Each serving of milk provides a considerable quantity of protein, as well as numerous micronutrients that can help promote or maintain bone health and development.



    Last but not least


    The importance of nutrition in ensuring optimal growth and development cannot be overstated.



    Including a range of healthy foods in your diet will help you not only improve your general health but also grow or maintain your height.



    As a result, it's critical to eat a diet rich in nutritious, nutrient-dense foods to ensure that your body receives the vitamins and minerals it requires.