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Proper Nutrition To Gain Height

By August 17, 2018No Comments

Height has always been a matter of concern for most teenagers wondering if they will grow tall. It’s true that height is based on genetics but a few external factors to have an impact on the growth of a person.

In this blog we will know about:

  1. What determines your height
  2. Weightlifting and stunted height
  3. Nutrition to increase height


  1. What determines your height:

About 60 to 80 percent of the difference in height between individuals is determined by genetic factors, whereas 20 to 40 percent can be attributed to external factors, mainly nutrition. If you’re malnourished during your growing years you won’t reach your full potential. If you get enough nutrition you’ll likely reach your genetically predetermined height, possibly a little taller.

People who eat well, will be taller over generations. Nutrition can slowly cause an increase in height between generations. It’s no guarantee that you’ll be taller through eating, but proper nutrition through your formative years can add a bit onto your genetics

Poor height can be a result of slow growth due to inadequate nutrition. Thus, following a balanced diet is absolutely essential for improving growth prospects, particularly during the adolescence years to get a well-built body. Proper food and exercise are required to achieve the optimum height and body weight. Ensure that your body gets different types of nutrients in order to build strong muscles, ligaments and tendons.

Your height actually decreases slightly through the day. In between your spinal discs there are fluid sacs. When you stand up, your head and shoulders put axial pressure on your spine and cause these sacs to compress. You can shrink by as much as 1% of your height this way. Simply lying down will allow them to expand again.

As you grow up, your bones get longer. Our bodies have Epiphyseal plates (growth plates) at the ends of the bones. As you grow, these plates are added onto. When you go through growth spurts, particularly puberty, they are added onto rather quickly. When you’re done growing (mostly by the time you’re 18-25), your bones get stiff, the epiphyseal plates seal themselves, and you stop growing taller.

The best thing you can do is strive to be as tall as you can naturally be by incorporating healthy eating habits through your childhood. By eating a balanced diet with plenty of protein, carbohydrates, and fat, you may be able to exceed genetic expectations by a small amount. Exercise and sports can be helpful in keeping you healthy and generating strong bones.


Because of the growth plates, and the fact that your spine can compress, people got the idea that weightlifting and high impact sports could cause you to not grow as much. But, it’s not true.

Weightlifting produces testosterone hormone and growth hormone in huge amount. This directly promotes bone growth and bone density in our body.

Rather than stunt your growth, weightlifting when you are young may allow you to grow taller than you would without such exercise.

The truth is, strength training is perfectly healthy for young people, and it provides a number of great benefits such as:

  • Increased strength
  • Improved endurance
  • Faster metabolism
  • Promotes healthy body weight
  • Stronger bones
  • Improved self-esteem
  • Healthier cholesterol levels and blood pressure


The only precaution to be taken is proper supervision while training or lifting weights. Maintaining proper form throughout the workout and avoid lifting too heavy weights and provide your body right nutrition.



Protein: Proteins are the building blocks of our body and thus can help increase height by building various tissues. There contain amino acids which are designed for growth hormones and are essential for maintaining healthy bones, muscles, tissues, organs. Lack of protein can cause several health problems like muscle mass loss, abnormal growth, weak immune system and inadequate mental development.

Minerals: Foods containing minerals like calcium, magnesium, phosphorus, fluoride, iodine, iron and manganese also play an important role in increasing height and body growth. Carbonated drinks, excessive salts, sugar, fat and coffee should be restricted as they act as calcium inhibitors, thus adversely affecting your growth. Illegal drugs and excessive smoking can also stunt your growth and have other detrimental effects on your health.

Vitamins: vitamins like vitamin D, vitamin A, vitamin B1, vitamin B2 or riboflavin, vitamin C or ascorbic acid are also required for normal growth. Vitamins like vitamin A, vitamin B1, vitamin B2 or riboflavin, vitamin C or ascorbic acid and vitamin F are also required for normal growth.


Foods like Dairy products, Eggs, Chicken, Fatty fish, Green leafy vegetables, Legumes should be consumed on a daily basis to fuel the body with adequate nutrition. Better eating habits during teenage years lead to a healthier body later on in life.

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