Top 10 foods and Exercises to grow taller naturally


A large percentage of people want to increase their height. Why? Being tall does not only give you certain advantages in life but also boosts your confidence and self esteem. But what determines our height? Is it the kind of foods we eat or the kind of lifestyle we live? There could be some truth to the questions but how tall we grow is mostly determined by our genetics or genes which of course are out of our control. But before you lose hope of ever adding a few inches on your height, here I will give you some tips and tricks you can do to increase your height significantly.

How can we increase our height?

Being tall solely depends on a few things for example what you eat, how active you are and what kind of lifestyle you live. There is no way you can grow tall if you persist on unhealthy habits. First let’s take a look at height increasing foods.

Height increasing foods

We all need food for proper functioning of the body. However there are some foods that are beneficial when height is concerned. These foods help in muscle growth which is a key contributing factor in growing taller. Major groups of these foods include proteins, vitamins, carbohydrates and minerals. Example of height targeting foods resulting in these major food groups include;

1. Fish

Fish is not only a good source of protein, it has high serum levels associated with increased bone mineralization and fewer fractures. Fish can act as a fuel when it comes to muscle growth. There are whole lots of fish varieties to choose from. Be sure to take lots of fish to help in increasing your height.

2. Soyabeans

Soybeans are not only a good source of protein they are the best bet when it comes to bone and muscle mass. Adding soybeans in you diet could help you add a few inches. Daily consumption of 50grams will do.

3. Milk

Milk is high in calcium a key mineral in keeping your bones strong and healthy. Apart from calcium, milk is is a rich source of vitamin D and Vitamin B-12 which all contribute to the health of muscles and tissues. If you are concerned about the fat in the milk, you can always opt for fat free versions of milk. Milk not only contributes to the health of your muscles which in turn motivate growth, its good for your overall growth.

4. Dairy Products

Dairy products apart from milk such as yogurt, cheese, ice cream are all good sources of protein. They are rich in calcium and Vitamin D, Vitamin B-12, D and E which are all essential in growth of muscles and overall height. You can enjoy moderate amounts of dairy products but be sure to avoid too much sugar. Instead opt for less sugar or sugar free variations. Too much sugar can affect your weight.

5. Chicken

This is another good source of protein. Known best to build tissues and muscles it can be a great addition in your diet.

6. Eggs

Eggs are not only a good source of iron essential nutrient in the body, can be a good source of protein to help in muscle growth.

7. Beef

Another source of protein, beef contains amino acids responsible for muscle growth and health. Adding beef in moderate amounts in your body could have a positive effect in your overall height.

8. Fruits and Vegetables

Fruits and vegetables not only aid in height improvement they also improve overall health of the body. Examples of food sources include; green leafy vegetables such as spinach, kale’s and fruits

9. Starch and Grains

For good functioning of the body we need energy. Starch and whole grains are not only good sources of carbohydrates they are rich in minerals such as magnesium, selenium and fiber. Food sources include whole grains such as maize, wheat, rice and whole bread.

10. Zinc Rich Food

Zinc is an essential element responsible for increase in height. It is responsible for growth hormone and synthesis. Zinc also interacts with hormones responsible for bone growth such as testosterone in turn stimulating overall bone growth. Food sources include; oysters, pork and pumpkin seeds.

What are some of the Exercises that can make you grow tall?

All exercises that involve stretching can be beneficial when it comes to growing tall. This is because these exercises target the spine which increases the length of the spine. Examples of stretching exercises include;

Pelvic tilt

This exercise targets best the spine and hips. You can gently perform this exercise by lying on your back and bending your knees and gently lifting your pelvis. Its an easy exercise to to do and can be done at home.

Hanging exercise

Hanging is best for the spine since it elongates the spine. You can perform this by hanging on a horizontal bar with your hands while stretching your spine and legs.

Swimming targets different muscle groups. Incorporating swimming in your exercise regime is beneficial since it makes you lose weight in turn making you lean.


When it comes to stretching exercises, nothing does it better like yoga poses. Incorporating different yoga poses that target the spine is an easy way to lengthen your height. If you are new to yoga, you can always get an expert to take you through the poses to avoid injuries.

When it comes to growing tall, not only exercising and eating height increasing foods can make you grow tall, getting plenty of sleep can be beneficial if you want to add height. Other things that can hinder our chances of growing tall include smoking. Also reducing or doing away with the intake of caffeine which inhibits growth is very important.

In conclusion, being short does not mean you can’t achieve what tall people achieve. Believing in yourself should determine who you are no matter your height.

Ron Yahaloms