Amazing Foods and Diet Chart for Increasing Height and Weight

Maintaining the proper height and weight is an issue that most people face. The secret behind this is to have a proper and balanced diet. You need the necessary amount of nutrients for your body to have a proper growth. Otherwise, your growth can be stunted. The height of a person is determined genetically, but by getting the proper nutrients you can give it a slight boost. They help your bones grow and make your muscles stronger. Especially in the cases of adolescent children, you need to be careful to give a complete diet as it is their growing age.

Diet chart to increase height, weight

For increasing your height and weight naturally, you need to make sure to include the following nutrients in your daily diet:


Magnesium, fluoride, iron, iodine, manganese, and phosphorus are the minerals that are essential for proper growth of the body, increasing the height and maintaining proper weight.

Calcium is the most important mineral that helps you grow. It keeps your bones strong and safe and also aids in their growth. There are a few substances that inhibit calcium, and you must avoid them. Excessive salts, sugar, coffee, fats, and carbonated drinks are some examples. Having illegal drugs and smoking are also habits that inhibit proper growth along with causing other serious health problems.


Proteins are very important for proper height. Our body is build up of proteins and it constitutes a major percentage of the mass. Proteins help in building tissues and help in increasing the height. Proteins are made up of amino acids. These amino acids are specifically made for growth hormones. They are necessary to keep your bones, tissues, organs, muscles, teeth and skin healthy and strong. These amino acids also take the part of enzymes when it comes to stimulating metabolic processes in our body like digestion, excretion and respiration. Protein deficiency is a severe condition and causes issues like abnormal growth, loss of muscle mass, improper development of the brain and also a weak immune system.


The most important Vitamin for proper growth is Vitamin D. It helps your bones develop and grow. Deficiency of Vitamin D causes weak bones, improper growth and makes you short. The body needs the necessary amount of vitamin D to be able to absorb calcium. Other vitamins like Vitamin A, B1, B2 (riboflavin), C (ascorbic acid), and F are also essential for growing properly.

There are a lot of foods that offer you these essential nutrients to grow your height and increase your weight. Check out the following:


hamburger with beef

Beef is another food rich in proteins. The only disadvantage is that it could increase your cholesterol level because of the fats contained.

Calcium from Corals:

Coral calcium is the calcium that you get from the corals in the sea. This is great for increasing the mass of your bone. This, in turn, helps your bones grow. Children must be given this calcium since their childhood days, as that is the growing age and the body is ready to absorb maximum benefits.

The height of a person does depend a lot on your genetic structure. But, you can try these awesome and natural height increasing foods to promote your growth and supplement it. You must have a proper and balanced diet to get the required height and an optimum weight. Stay healthy and live happily.


chicken for muscle building

Chicken is rich in proteins and helps in tissue and muscle building.


Eggs proteins imp for growth

Eggs are rich in proteins, and very important for proper growth. The yoke can be avoided as it contains fat. The white albumin if 100% full of proteins. Moreover, you also get amounts of Vitamin B2 or riboflavin. You must make it a daily routine to have around 3 to 6 eggs. It will help in proper growth.

Grains and Starch:

corn rich in starch

Our body gets most of its energy from starches and grains. It provides the body large amounts of Vitamin B, magnesium, iron, fibers, and selenium. During the time of rapid growth, especially puberty, children need to be given lots of grains and starches to get the necessary amount of calories. For good growth, you can consume foods like popcorn, whole wheat, brown rice, and whole-grain pasta. They offer you the necessary amount of energy to grow.


milk boosts height growth

Calcium is the best ingredient for proper growth. It makes your bones strong and boosts your height. The most important source of calcium is milk. It is also rich in Vitamin A. This vitamin helps the body to store calcium. Milk is not hard to digest and is rich in proteins which build body cells.

Milk Products:

Various Milk products for growth

Dairy products like paneer, yoghurt, cheese, ice cream, whipping cream and others should also be consumed for proper growth. They contain Vitamins A, B, D and E, proteins and calcium. Vitamin D and calcium are the most important nutrients for increasing your height.


soya beans contains max proteins

Among all the vegetarian food items, soybeans contain the maximum amount of proteins. So, you can guess how beneficial it can be for your body and health. It contains just pure proteins. They help in increasing the tissue mass and your bone weight. Consuming 50 grams of soybeans on a daily basis is great for increasing your height. It is the best food for all vegetarians.


oatmeal rich in proteins

Oatmeal is rich in plant proteins. This increases the mass of your muscles and also decreases the amount of fat in your body. It helps your body maintain a balanced weight, without too much of excess fat. Having about 50 grams of oatmeal every morning is beneficial.

Vegetables and Fruits:

Various Vegetables and Fruits

Vegetables and fruits are essential for good health. They contain Vitamins, potassium, fiber and folates. Bones and tissues grow with the help of Vitamin A. Papayas, mangoes, grapefruits, passion fruits, apricots, watermelon, spinach, broccoli, sweet potatoes, cabbages, peas, carrots and pumpkins are excellent sources of Vitamin A. Berries, potatoes, tomatoes, and citrus fruits are rich in Vitamin C. Vitamin C is also essential for proper growth.

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11 Responses

  1. Diet Chart says:

    Thanks to share information about Diet Chart

  2. mansingh giri says:

    it is very important to know for every one

  3. Saurabh singh Rajput says:

    gud tips…helped me a lot..thnxx

  4. preksha rai says:

    going to compelete 18 in oct n my height is 5ft, let me know how i can increse my height.

  5. prince says:

    Thanks great article. I will started on your advice.

  6. Ajit kumar says:

    Thnx for suggestions

  7. Amar G. Sarda says:

    good one

  8. Raman says:

    I am 16 and my height is 5’3.How can I increase it by 6 inches?

  9. hashish says:

    u do not have like a complete chart for whole week so it helps us more effectively

  10. gurleen says:

    Can you give me a proper diet chart ?

  11. meenakshi negi says:

    can plz give me proper chart i wont grow my height.

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