If you want to increase the height of children, Then feed them.

Best Foods to Increase Height in Children

By- Dt. Prashant Shukla

(Nutrition Advisor & Consultant Dietitian)

Helping children grow to attain their optimum height is often a big concern for parents. But what we don’t realise is how a child’s height can actually also affect his confidence. Of course, there’s nothing wrong with your child being short for his age or growing at a slower rate than his peers. Many a time, kids who are comparatively shorter are made fun of or are bullied at school, and this may make them fearful and can also impact their self-confidence.

The Relationship Between Food and the Height of Children

If you and your partner are tall, the chances of your child being tall are very high. Similarly, if both parents are short, the child is also mostly going to be on the shorter side too. But what a lot of parents are unaware of is that it is in their hands to enable their kids to grow to their full height, which might be more than their genetically determined height, if the recommended diet to increase height in children is followed. It might not make a dramatic difference but can boost the predetermined height of the child by a couple of inches.

Nutrients Essential to Achieve Optimum Height

1. Proteins

This is one of the most important dietary factors when it comes to boosting height in kids. Protein is essential for building, developing and maintaining muscles and tissues in the body. Protein deficiency can lead to stunted or abnormal growth as well as low muscle mass. Hence, you should make sure that your child’s diet is balanced with enough proteins in it.

 

2. Minerals

Certain minerals in food are essential for supporting the growth of the child in terms of height. Foods which are rich in iron, magnesium, phosphorus, iodine, manganese and fluoride are known to enhance growth in children and teenagers. Calcium is crucial as well, as it not only supports growth but also makes the bones strong.

3. Vitamins

When it comes to bone health and height, Vitamin D plays a crucial role. This is because it helps in the absorption of calcium in the body. A deficiency in Vitamin D can lead to not only weak bones and stunted growth but can also have a negative effect on height. Apart from this, the other vitamins essential for proper growth in kids include Vitamin A, Vitamin B1, Vitamin B2, Vitamin C, riboflavin, ascorbic acid and Vitamin F. Vegetables and fruits rich in vitamins are essential in a healthy, balanced die

4. Carbohydrates

Carbs are usually considered harmful, but they are actually essential in a diet for kids to increase their height. Carbohydrates give energy to the body, especially in the case of kids. Having said that, you obviously need to ensure that your child’s diet comprises of healthy carbohydrates. The carbohydrates he consumes should be from whole-grain foods like wheat and cereals. Food comprising of refined flour, such as pizza, burgers, and white bread, are rich in carbohydrates that can be harmful.

Besides carbohydrates, proteins, vitamins and minerals, your child also needs the recommended amount of omega-3 and omega-6 fatty acids in his diet to ensure good health and optimum height. Encourage your child to pick foods which contain these nutrients when making meal choices.

Foods That Help to Increase Height:-)

Your child can get the above-mentioned nutrients from a variety of foods. These include:

1. Dairy Products

Dairy products like milk, cottage cheese and curd are all high in essential minerals like calcium and vitamins like A, B, D and E. Milk is also a good source of protein, which helps in cell growth in the body. No child’s diet is complete without a big glass of milk every day. Yoghurt is a great option too!

2. Eggs

High in proteins, calcium, Vitamin B12 and riboflavin, eggs are essential additions to your child’s diet if you want to boost his height. The white in the egg (or albumin) is 100% protein. So, if you want to keep the fat away, you can feed him only egg white and not the yolk. The best part about eggs is that they can be prepared in so many ways that your child could be having them every day and not get bored! From the humble boiled egg to tasty omelettes, there are a variety of ways to cook eggs!

3. Chicken

Chicken is also high in protein just like eggs; in fact, it is one of the highest protein-content items among animal-based foods. Chicken helps in building your child’s tissues and muscles which, in turn, helps him grow taller.

4. Soybean

This is another underrated nutritious food that helps boost your child’s health and height! It is rich in proteins, folate, vitamins, carbohydrates and fibre, and is a good alternative for those looking for vegetarian protein options. Tofu made from soybeans is beneficial for health too!

5. Banana

Rich in potassium, manganese, and calcium, the humble banana is a simple fruit which can really help in boosting your child’s health.

6. Nuts and Seeds

Nuts and seeds are also great foods to give your kid when he is growing. Nuts and seeds are rich in essential minerals and vitamins as well as healthy fats and amino acids, which are vital for growth. You can add them to breakfast cereals or other breakfast preparations or give these to your child as a snack.

7. Leafy Green Vegetables

Your kid might make a face when he sees green veggies, but you know how good they are for him! Green veggies like broccoli, spinach, peas, okra and brussels sprouts are rich in essential minerals, vitamins and fibre too. All these elements are imperative for good overall growth and development. Green veggies should be included in his diet, no matter how many excuses he makes not to eat these!

8. Fruits

The intake of fresh seasonal fruits is also good for your child. They are so rich in vitamins, minerals and fibre that any child’s diet would be incomplete without them. So, make sure you feed your child all types of fruits, especially those rich in Vitamin C and A, like papayas, oranges, watermelon, mangoes, apples, and apricots.

9. Fish

Another non-vegetarian option, fish is rich in proteins and Vitamin D, which are necessary for bone and muscle development.

10. Carrots

It’s no secret that carrots are rich in vitamins A and C. These vitamins are essential for preserving calcium in the bones and keeping them healthy.

13. Beans

Another food that’s known to stimulate the growth hormone in the body is beans. Whether they’re boiled, baked or cooked, they are great for your child! Plus, beans come loaded with fibre. proteins, and other nutrients as well.

GROWING STAGES

Average height and weight of boys at different ages

AGE	WEIGHT (kg)	HEIGHT (cm)
Birth	3.3	50.5
3 months	6.0	61.1
6 months	7.8	67.8
9 months	9.2	72.3
1 year	10.2	76.1
2 years	12.3	85.6
3 years	14.6	94.9
4 years	16.7	102.9
5 years	18.7	109.9
6 years	20.7	116.1
7 years	22.9	121.7
8 years	25.3	127.0
9 years	28.1	132.2
10 years	31.4	137.5
11 years	32.2	140.0
12 years	37.0	147.0
13 years	40.9	153.0
14 years	47.0	160.0
15 years	52.6	166.0
16 years	58.0	171.0
17 years	62.7	175.0
18 years	65.0	177.0