FOODS THAT HELP HEIGHT GROWTH

A variety of nutrients are essential for proper growth and development, and foods for growth may be high in protein, iron, zinc and essential fatty acids. Ultimately, genetics are the limiting factor for height potential; no food or nutrient can help you grow taller than the natural limit. A balanced, nutritionally adequate diet is the best way to support your growth. Check with a doctor if you have concerns about your development.

Meat and Poultry

Meat and poultry are good sources of high-quality protein, providing each of the amino acids that you need to get from your diet so that your body can make new tissues, such as skin, bones and muscles, to grow. Beef, pork, chicken and turkey provide zinc as well as iron; these minerals are essential nutrients for growth. The iron from animal sources is in its heme form, which is the easier form for your body to digest..

Seafood

Fatty fish and shellfish provide DHA and EPA, which are long-chain omega-3 fatty acids. Omega-3 fatty acids are essential in your diet; a deficiency can impair growth in fetuses and young children, according to the Linus Pauling Institute Micronutrient Information Center. Good sources include salmon, herring, tuna, shrimp, scallops and oysters. Seafood is also high in protein, iron and zinc. Get two servings per week of fatty fish or shellfish to meet recommendations in the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services.

Beans and Peas

Because of their iron, zinc and protein, beans and peas are plant-based alternatives to meat for meeting your nutrient needs for proper growth. Possibilities include garbanzo, navy, black pinto, lima and northern beans, split peas and cowpeas. Beans and peas are high in protein, but their protein is incomplete. To get each of the amino acids you need from your diet from plant-based foods, eat beans or peas with another source of plant-based protein, such as grains.

Dairy Products

Your bones lengthen as you grow taller, and dairy products, such as milk, yogurt and cheese, support growth because they are natural sources of calcium, an essential component of strong bones. Consume dairy products that are fortified with vitamin D, because vitamin D helps your body absorb and use calcium. Vitamin D deficiency leads to rickets, or bowed legs, which can prevent you from reaching your full growth potential. Dairy products also provide high-quality protein.