Tips and Foods to Increase height of Your Child

Every parent wants their kids to be taller than them. Children grow at their own pace and the rate of their growth is also different, some kids gain height in early years while others in their late teenage years. But generally both girls and boys are likely to gain 2 inches in height every year. but there are certain tips and balanced diet to increase height of the kids. The height of the kids depends upon many factors as listed below:

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Factors that influence kid’s height

Genetics: Genetics play an important role in determining a kid’s height. They got their physical characteristics from their parents, all aspects of their personality such as , height, weight, body structure, skin , hair and eye color, all influenced by their parents genes. Usually taller parents have taller kids and vice versa.

Nutrition: After genetics nutrients is the main factor on which the height of the kids depends, as everything the body needs comes from the food we eat. Malnutrition can lead to many deficiency diseases that can adversely affect the child’s growth and development.

Also check, How to keep track of daily kids nutrition?

Exercise and outdoor activities: Outdoor activities and regular exercise helps kids to grow well and reach their developmental milestones on time. If they regularly play outdoors or do some exercise daily, it will help keep them healthy by strengthening their immune system.

Also check, How to control the weight of the child?

Hormones: Growth hormones play an important role in a child’s physical growth. These are made in pituitary gland and are crucial hormones for growth. If the production is low due to any health condition it will adversely affect the children’s height.

Also check, Foods that are good to balance the hormones?

Sex: boys and girls grow in different rates. Males tend to be taller than females. Even males continue growing for longer than females.

This is a reference Height and Weight Chart for Indian Boys and Girls upto 5 years of age.

Indian Boys Growth Chart

*Weight in Kg and Height in cm.

Indian Girls Growth Chart

*Weight in Kg and Height in cm

Tips on how to increase height of kids

Balanced diet to increase height:

You are what you eat, your personality is the mirror of your diet. The foods that kids consume have to be healthy so that they grow up to be tall. A balanced diet is one which includes protein, carbohydrates, fats, vitamins and minerals in correct proportions. Minerals like calcium and potassium are key nutrients for bone development and should be present in the foods to increase height. Also keep a check on the consumption of processed foods as it adversely affects the kid’s growth.

Also check, Nutrition tips for toddlers?

Exercise and yoga:

Outdoor play and exercise must be part of a kid’s lifestyle. There are some exercises which help in gaining height like stretching, as it helps elongate the spine and also improves the posture of the child at all times. Hanging from the bar also helps the spine elongate, which is important to be taller. The next exercise for gaining height is skipping, in which the body stretches entirely and promotes the overall growth in the kids. Swimming is another sport or exercise which keeps your child active and energetic, it’s a full body exercise which involves lots of stretching which helps kids to grow taller. Apart from these exercises you can also motivate your child to do some yoga poses, which is an age-old practice and helps children to make them taller. Some of the asanas are surya namaskar and chakrasana, which are proven to have positive effects on a kid’s height.

Also check, What kind of supplements should healthy kids eat?

Good sleep:

Sleep is the golden chain that ties your health and body together. Proper sleep is one of the most important factors in your kids overall development and an essential part of a healthy lifestyle. Sleeping releases a growth hormone called HGH, which plays an important role in increasing height. The effects of sleep deprivation (insufficient sleep) can lead to many developmental issues.

Also check,How is sleep linked to brain development and what foods help in better sleep?


Sunlight is the great source of vitamin D, which helps in muscle and bone growth and development that is crucial for a kid’s height. Vitamin D also helps your body to absorb calcium from the foods and aids in strengthening the bones. So always encourage our child for outdoor activities, so that they get a daily dose of vitamin D through the sun.

Also check,What foods are a good source of calcium and vitamin-D?


Posture of your child has a great impact on their height, as slumping can put unnecessary pressure on the spine. A good posture not only elevates stress and pain in neck and back but it can change your physical height also. Always interrupt your child to sit and walk straight when you see them slouching.

Kids are growing fast and gaining height so their Calcium needs are also high. One of the most important minerals in our body is CALCIUM. Bones are 70% calcium and it is only calcium which gives bones their hardness for protection and support. Vitamin D helps the body to absorb calcium and works with it to build strong bones and increase height. It moves calcium from the intestine to the bloodstream and into the bones. From age 9 – 18 children need more calcium to meet the daily recommended intake. Interestingly, it is only till mid-20s that kids can improve their bones and increase height, which will last them a lifetime

Foods to increase height :

Calcium and vitamin D rich Indian vegetables and foods can help to grow taller and increase height in children.

Cow’s milk and its products:

It is the most commonly consumed type of milk and naturally a good source of many nutrients like calcium, protein, phosphorus and Vitamin B2 and is one of the best foods to increase height. In several countries, it is fortified with vitamin D because milk doesn’t naturally contain vitamin D, but is one of the most widely used calcium rich foods for kids. These two work together to keep the bones strong. There are some dairy products made of cow’s milk like cheese, yogurt which are a good source of vitamin D. All of these play a role in increasing the height of kids.

Egg yolk:

Eggs are one of the highest natural sources of vitamin D. Just one whole large egg provides 50% of vitamin D required for the day. It helps to maintain strong bones and teeth. Those who can may opt for fish (salmon, sardines) also as a source of vitamin D. Egg is the food if you are looking for height gainer foods. Include eggs on regular basis in kids diet chart to increase height.


Moringa is a superfood. It has 3 times more calcium than milk which makes it one of the best foods to increase height to treat weak or damaged bones and also one of the best non-dairy sources of calcium. Some studies also indicate that moringa can heal damaged bones thus making it a must have calcium rich foods for bones. Dried moringa leaf powder has 17 times more vitamin D than fortified milk. In addition to this, it’s a fix for digestion troubles, immunity and iron.


Ragi is also one of the foods high in calcium and vitamin D.  It is said that no other plant source provides calcium the way ragi can, making it one of a popular non-dairy sources of calcium. Ragi also has vitamin D and along with calcium, it can help in improving bone strength. It is a whole grain that is gluten free also and can be used in baking cakes and cookies.

Potassium rich food:

If the child eats lots of comfort-food, then consuming Potassium rich foods (banana, spinach, cucumber, peas, and sweet potato) will save Calcium from being robbed from the bones.


Amongst all the nuts, almonds are the highest in calcium. One ounce of almonds or about 22 almonds, provides 8% of the recommended daily intake of calcium. (Iyurved’s Daily Nutrition Chocolate and Savoury spread made of Almond and 6 other nuts and seeds)


Many seeds are good sources of calcium. For instance, 1 tablespoon (9 grams) of poppy seeds has 13% of the recommended daily intake, while the same serving of sesame seeds packs 9% of the recommended daily intake. In addition to calcium, chia seeds are also rich in omega 3 fatty acids.


Cabbage, mustard (sarson leaves), broccoli & ladyfinger are a good source of calcium.

Lotus seeds/ Makhana:

Makhana or lotus seeds are grown in Asian countries and are considered as a power food to increase height. Makhana is an excellent source of many important nutrients. It is loaded with protein, fiber, calcium, magnesium, iron, phosphorus and carbohydrates. Just a bowl of makhana is a great snack for kids.


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Immunity, Gut health, Digestion, Weight, Brain development, Speech delay, Epilepsy, Eye health, Hormones, Sleep, Hyperactivity, Bones and Overall growth

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