Diet, Food & Fitness

How to get taller: Top 9 foods and exercises to increase your height

How to get taller?

What to eat to grow taller?

It’s deemed that all of us keep growing tall up to 26 years old.

Nevertheless, this process is barely an individual. Some people stop amplifying at 16 to 18 years old, but some continue until 25.

Three critical factors affect growth, i.e., hormonal regulation, healthy bones, and healthful foods.

Make sure to read until the end; we are going to reveal some unknown factors that slow down the growth. You have to take them very seriously.

There are various foods and simple steps on how to grow taller. Let’s first look at the brief of foods that can help you to grow height significantly.

Top 9 foods to increase your height

If you’re still in your teens or early 20s, there’s a chance that your bones are still growing. If you are an adult over the age of 21, you can grow up to 2-3 extra inches.

Even if your bone is wholly done growing, it’s scientifically possible to get the answer to your question on how to increase taller.

Foods to increase your height are discussed below:

1. eggs

Eggs help you manage a level of energy. They are loaded with vitamin B, which affects the production of power in the cells in your body. Also, eggs contain a high aplenty of protein, which is good for muscle growth.

The body uses protein for all physical processes. Therefore, to grow taller, your body craves more protein. Moreover, eggs contain vital amino acids and minerals that are imperative for healthy bones and fast growth-calcium, zinc, and iron.

1 to 2 eggs for breakfast on an ordinary day or 1 to 2 for dinner on your training days. To avert the risk of salmonella, you should boil or bake eggs before eating rather than consuming them raw.

How to get taller by eating egg

2. Vegetables

And oranges vegetables such as carrots, red pepper, pumpkin, and tomatoes contain a cogent of vitamin A. Dark green, green leafy vegetables, and spinach are avowed to have a lot of vitamins and minerals. Many of the above-mentioned vegetables are good sources of calcium as well as quantity vitamin D. Also, cabbage, spinach, and broccoli are most sources of vitamin K.

How to get taller by eating vegetable

3. Walnuts

Analysis has shown that the components contained in these nuts can fortify bone tissue. Also, vitamin E, calcium, and phosphorus impinge on your growth.

Can wat nuts as snacks, add them to salads and desserts, or even make nut milk. Don’t forget to add some nuts to yogurts or cereals for breakfast.

4. Seafood

Most of the seafood, especially shellfish, is one of the most effective foods that increase the height. It reins a lot of energy vitamins, for example, B12. Seafood is also a dawn of high-quality protein. We prefer eating seafood for dinner as it provides a few carbohydrates. It rouses the growth hormone while you’re sleeping.

How to get taller by seafoods

5. Oily fish

Fish contains vitamin A that is the essential growth stimulant. It’s dependable for the manufacture of collagen fibres that form bone tissue. Fish oil also contains vitamin D, which guides to produce bone-forming cells. Also, this vitamin increases the rate of calcium absorption in your body.

How to get taller (oily fish)

6. Honey

The honey dwell of simple sugars, which your body can absorb quickly. Honey gives you a lot of dynamism and does not affect your insulin level. Also, it deliveries minerals to your body, which are all-important for growth. Adding honey to your diet, revive calcium and magnesium be absorbed better that makes your bones healthy. You cant eat honey instead of sugar, adding it to taste, coffee, or yogurt.

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7. Milk

The case you have some diseases-for example diabetes-it’s better to avoid dairy. However, two to three glasses of milk can be taken on a daily basis, considering that you don’t have any health issues. Milk is a proven source of calcium, vitamin A, and protein.

8. Bananas

They are one of the best food to increase height. The vitamins are active compounds within them that always guard your body. The myriad of vitamins and minerals make bananas a great source of energy. Simple carbs are easily digested as bananas or any of their substitutes and can act as a great source to provide instant energy to the body.

Moreover, banana is one of the most excellent food sources of potassium. You can add bananas to oats or cereals for breakfast. Also, such fruits as apples, plumps, and pears are beneficial for growth.

How to get taller by eating banana

9. Oats

It is the most excellent product for increasing height. It consists of all the principal components and minerals that can help you amplify and provide you with a lot of power. A bowl of oats for breakfast brings all valuable elements to your body: potassium, magnesium, phosphorus, iodine, zinc, iron, as well as the vitamin of A, B, E, and k groups. All of these elements are responsible for making your bones and muscle tissue strong and healthy. so oats can be one of the superfoods for on query how to get taller.

How to get taller with oats

Poor diet has a more adverse effect on growth. You need to bring it back to general and pay attention to the factors that prevent growth.

Exercises to increase height

There are many people who are unsatisfied by their height. What is a good height for a man? This is a question that most of the people have. Even after getting an answer to it, many people don’t have ways to increase height. There are many people who want to know the exercises that can help to increase height after 18 or even more.

Considering this, we have brought the height increasing exercises for those who want their body to grow.

Jumping and skipping

Jumping and skipping are the exercises that will make you joyful while maintaining your fitness. For those who think exercises are tough and boring, these are the best ways to be fit. There are many studies to prove that the more you jump, your legs are likely to get longer. Jumping and skipping will surely help you reach your maximum height. You can either go for a trampoline jumping or skipping ways.

What to keep in mind?

While jumping or skipping, you should keep in mind that both legs leave the surface simultaneously at the same moment. Similarly, while landing both the legs should be placed on the surface at the same time.


You may have seen in many advertisements that people try hanging with hand support to increase their height. Most of people use a bar for hanging purposes. With the support of your hand, hanging in the right way can help you increase your height. For extra results, you can try few pull-ups along with hanging. For this purpose, you may go to a pull-up bar. You can also use a tree branch for this purpose if a bar is not available.

What to keep in mind?

While hanging with your hand support, you should keep in mind the following points:

  • You should start with a jump and hang with the support of your hand
  • You should make sure that your arms and spine are erect
  • You should maintain this condition for about 30 seconds


Similar to jumping, jogging is also one of the easiest height increasing exercises. In the case that you are desperate about increasing your height, you shouldn’t miss jogging. Jogging helps to make your legs longer and stronger naturally. Jogging at the right time and in the right way can be magical when it comes to increasing height.

Side stretch

Side stretch is one of those exercises to increase height that elongates your muscles and helps in body growth. The intercostal muscles get stretched by performing side stretch. To get good results, you should do side stretch in such a way that you feel muscle pull right from your back to your shoulder.

What to keep in mind?

While performing side stretch, you should keep the following points in mind.

  • Stand erect keeping your feet alongside
  • You should then clasp your hands along and stretch it passing over the head
  • You should slowly lower your upper body portion to the right
  • The stretch should be kept for about 20 seconds and then you can return to the normal posture

Vertical bends

To improve your height, vertical bends can be really helpful. All it does it stretches the muscles of the calf region vertically. This helps to improve your height.

What to keep in mind?

While performing vertical bends, you should keep the following points in mind.

  • You should stand erect with your legs slightly separated
  • You should bend down and try to touch the floor with your hands
  • You should not bend your knees while performing this height increasing exercise

Side bends

Along with vertical bends, you should perform side bends to get extra benefits. This is because side bends help to stretch the waist muscles of your body. This height improving exercise not only improves your height but also maintains your overall posture.

What to keep in mind?

While performing side bends, you should keep the following points in mind.

  • Stand erect keeping your feet flat on the surface
  • Then you should start bending sideways as much as you are able to
  • You should keep the same position and stretch for almost 30 seconds and return to the normal posture

You should avoid

1. Alcohol and smoking

Alcohol is the chief factor that prevents growth, as well as smoking. A lot of analysis on this subject have proven it, and the best option is to avoid these two altogether.

2. Sweet carbonated drinks

Contain orthophosphoric acid that is the most potent acidifier for your body. To counteract the effect of this acid, your body expends calcium from your bones.

3. Sugar and sweets

You should always try to avoid foods that contain synthetic protein. Excessive intake of fast foods also acts as a growth inhibitor.

To achieve the best height starts following these several rules

  1. Eat at the corresponding time every day and never skedaddle meals.
  2. Always have breakfast
  3. Take your time and manducate your food well
  4. Give preference to boiled food
  5. Eat as little salt as possible
  6. Eat more raw vegetables
  7. Booze 6 to 8 glasses of water a day
  8. Do not work exercise immediately after eating
  9. Exercise regularly
  10. Sleep at least 7-8 hours a day

There is no doubt that height is one of the essential physical characteristics that reflects your physical appearance. Even though many of us would delight to know how to get taller, people are beautiful at any height.

Frequently Asked Questions

Does jumping make you taller?

Yes, jumping makes you taller. Jumping exercises, like jump squats, are one of the excellent ways to increase height. It abides the conditioning of the muscles and joints of the lower limb and increases the body’s height. Try jumping exercises to increase your height.

How to get taller at 16?

Some definitive methods can help you to grow taller at the age of 16. These methods are Good sleeping You need the right foods to eat. Exercises Consume a balanced diet Understand that a majority of your height will be pre-determined by genetics

Can you grow at 15?

It’s challenging for most of the girls to grow at the age of 14 and 15, but after their early teenage growth spate, boys continue gaining height at a creeping pace until around 18.


World of Medical Saviours (WOMS) is a website formed by a group of medicos who are embarking to provide facts, tips and knowledge related to health and lifestyle. This website proves to be a great platform for the medical enthusiast and also for those medicos searching to outgrowth their knowledge about the medical field.

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