Height is largely determined by genetics — about 60-80% according to twin studies.1 But nutrition during childhood and adolescence matters more than most people realize.
Adequate protein, calcium, vitamin D, and other micronutrients are essential for reaching your genetic height potential. Malnutrition during growth years can result in shorter adult stature that no amount of later nutrition can fix.
For adults who’ve already reached their maximum height, these foods won’t make you taller. But they’ll help maintain bone density and prevent height loss that comes with aging.
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Available on the App StoreHere are 11 foods that support growth and bone health.
1. Beans
Beans are one of the best plant-based protein sources, and protein directly influences growth.
Protein intake increases insulin-like growth factor 1 (IGF-1), a hormone that regulates growth in children and adolescents.2 Beans also provide iron, B vitamins, and zinc — all nutrients involved in growth and development.
Iron deficiency anemia can contribute to delayed growth in children, making iron-rich foods particularly important.
One cup of cooked black beans provides about 15 grams of protein and 20% of your daily iron needs.
2. Chicken
Chicken delivers high-quality protein (about 20 grams per 3-ounce serving) along with vitamin B12 and taurine — both involved in bone formation and growth.
It’s also a good source of niacin, selenium, phosphorus, and vitamin B6. The protein content makes it valuable for tissue repair and muscle development during growth spurts.
3. Almonds
Almonds pack vitamin E, magnesium, manganese, and healthy fats.
Vitamin E deficiency can impair growth in children. One small study found that almond consumption inhibited osteoclasts — the cells that break down bone tissue — suggesting a protective effect on bone health.
A handful of almonds (about 1 ounce) provides 37% of your daily vitamin E needs.
4. Leafy greens
Spinach, kale, and other leafy greens are concentrated sources of vitamin K, calcium, iron, and magnesium.
Vitamin K is particularly important for bone health. A study in 103 women found that regular greens consumption was associated with significantly lower risk of decreased bone mass.3
These vegetables also provide vitamin C and folate, which support overall development.
5. Yogurt
Yogurt delivers protein, calcium, phosphorus, and magnesium — the key minerals for bone metabolism.
Greek yogurt contains nearly 20 grams of protein per cup. Some varieties also contain probiotics, which research suggests may support growth in children by improving gut health and nutrient absorption.4
6. Sweet potatoes
Sweet potatoes are exceptionally rich in vitamin A (beta-carotene), which supports bone remodeling and growth.
They also contain soluble and insoluble fiber that promotes digestive health and gut bacteria balance. A healthy gut microbiome improves nutrient absorption — essential for getting the vitamins and minerals needed for growth.
7. Quinoa
Quinoa is one of the few plant foods that’s a complete protein, containing all nine essential amino acids.
It’s also an excellent source of magnesium, which is a structural component of bone. Each cup provides manganese, folate, and phosphorus — all important for bone health and development.
8. Eggs
Eggs are nutrient-dense, providing protein, vitamin D, choline, and selenium.
Vitamin D is critical for calcium absorption and bone health. One study of 874 children found that regular egg consumption was associated with increased monthly height gains.5
Another small study showed that vitamin D supplementation increased growth in children with low vitamin D levels over 6 months.
Suggested read: 10 Keratin-Rich Foods for Hair, Skin & Nail Health
9. Berries
Blueberries, strawberries, and other berries are high in vitamin C, which is essential for collagen synthesis.
Collagen is the main structural protein in bones. Vitamin C also supports cell growth and tissue repair. Berries provide additional benefits through their vitamin K, manganese, and fiber content.
10. Salmon
Fatty fish like salmon provides omega-3 fatty acids, high-quality protein, and vitamin D.
Some research suggests omega-3s may support bone health and promote bone turnover. Low omega-3 levels have also been linked to sleep problems in children — and adequate sleep is essential for growth hormone release.
11. Milk
Milk remains one of the best foods for growth, providing calcium, phosphorus, magnesium, and protein in a single package.
Research consistently shows that cow’s milk consumption is associated with increased height in children.6 One cup provides about 8 grams of protein and 30% of daily calcium needs.
Of course, milk alternatives can work for those with allergies or intolerances, though they may need to be fortified to match milk’s nutrient profile.
Summary
While you can’t change your genetics, nutrition during growth years significantly impacts whether you reach your genetic height potential.
The key nutrients for growth are protein, calcium, vitamin D, vitamin K, magnesium, phosphorus, and zinc. A diet rich in these foods — beans, chicken, dairy, leafy greens, eggs, and fatty fish — provides the building blocks for bone development.
For adults, these same foods help maintain bone density and prevent the height loss that occurs with aging.
Silventoinen K, Sammalisto S, Perola M, et al. Heritability of adult body height: a comparative study of twin cohorts in eight countries. Twin Res. 2003;6(5):399-408. PubMed ↩︎
Hoppe C, Mølgaard C, Michaelsen KF. Cow’s milk and linear growth in industrialized and developing countries. Annu Rev Nutr. 2006;26:131-173. PubMed ↩︎
Booth SL, Tucker KL, Chen H, et al. Dietary vitamin K intakes are associated with hip fracture but not with bone mineral density in elderly men and women. Am J Clin Nutr. 2000;71(5):1201-1208. PubMed ↩︎
Ibrahim MK, Zambruni M, Melby CL, Melby PC. Impact of Childhood Malnutrition on Host Defense and Infection. Clin Microbiol Rev. 2017;30(4):919-971. PubMed ↩︎
Iannotti LL, Lutter CK, Stewart CP, et al. Eggs in Early Complementary Feeding and Child Growth: A Randomized Controlled Trial. Pediatrics. 2017;140(1):e20163459. PubMed ↩︎
de Beer H. Dairy products and physical stature: a systematic review and meta-analysis of controlled trials. Econ Hum Biol. 2012;10(3):299-309. PubMed ↩︎
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