Growth in height/tallness basically depends on growth of bones and bone regeneration mechanisms which are primarily influenced by the foods that one consumes.
This is important as bone growth is the one which leads to skeletal increase hence growth in tallness. This is entirely dependent on Calcium and other nutrients which influence the absorption of this element (calcium) from the diet. Therefore the food groups that facilitate growth in tallness include:
These include products such as fermented milk such as yogurt and cheese; other products are fresh milk-skimmed or non-skimmed and Ice cream. These products are rich in proteins, vitamin D and calcium which are necessary for bone growth. Calcium is very integral in bone formation which mostly occurs in adolescents. Adequate amounts of Vitamin D also will help in attaining full height as compared to diets with low Vitamin D levels.
Foods rich in proteins:
such as beef, chicken, fish, other types of red meats and plant based proteins such as legumes and seeds (cashews, chickpeas). These foods are rich in Vitamin E, Zinc, Iron and Magnesium. All these elements in these foods are important for growth as deficiency leads to retardation as they are they are important for growth and attaining full height.
Fruits and vegetables:
They are rich sources of folate, potassium, Vitamin E, Vitamin A and other important micro-nutrients important for growth for example Vitamin A which is very important for the growth and development of bones and soft tissues. The foods in this categories include; spinach, broccoli, kales, Brussels sprouts, parsley and apples.
Starches and grains are also important for one to grow taller. This is because they are rich in minerals and micro-nutrients (Magnesium, Iron, Vitamin B complex and selenium) which support bone growth, development and the formation of soft tissues. They also provide energy which is important for growth.