Food and Exercise Tips to Increase Height

Food and Exercise Tips to Increase Height

The height of a person is determined by 60-85% by genetics and the rest by nutrition and environmental factors (exercise and sleep). Although you may not be able to change your height as an adult, there are things you can do to maximize your height potential in your teenage years.

It is believed that after 18 years, the person stops growing, but there are many factors that affect development. If you take some home remedies in your lifestyle, such as a good balanced diet and exercise, then you can increase your height to a great extent. Let us know the best ways to increase your height – Foods and Exercises Tips to Increase Height Fast.

Diet to increase height


Although the height of a person depends on genetics, exercise and diet can have a good effect on a person’s height. Fruits, Vegetables, Whole Grains, Meat, and Dairy products are completely supplied with all the essential nutrients like calcium, potassium, zinc, manganese, vitamin C, phosphorus, and protein, which are necessary for an increase in height.

Egg helps you to gain height


Not including eggs in your diet, will leave the list of our food as incomplete. Eggs contain high-quality protein. Which are necessary for increasing height quickly. An egg is a powerful source of vitamin D, calcium, and vitamin B2 which helps in the growth of all bones and a healthy body. If you do not want to increase the amount of fat in your body, then you should eat only the white part of the egg. Which contains 10% protein content. Take 3 to 6 eggs daily in your meal.

Milk products help to increase height


When it comes to increasing height, dairy products are at the forefront. Cheese, milk and curd, and all other milk products are very good for the growth of the body as they contain nutrients required for high growth such as calcium, protein, and vitamins A, B, D, and E. Calcium is essential for healthy development and strong bones. Whereas vitamin D substances are important for the absorption of the body. Therefore, drinking at least 2 glasses of milk daily and eating yogurt and paneer will affect your height.

Meat helps increase height


If you are trying to increase your height after 25 years, chicken is the best diet in this case. Chicken is the best natural source of protein that helps to build tissues and muscles. Consume at least 50 grams of chicken daily to load high-quality proteins and to increase the length.

Banana for height gain


Banana is a fruit often used by weight watchers and health people. Banana is also very popular for hair conditioning, it is also a great fruit for increasing height. The richness of minerals like potassium, manganese, and calcium and healthy probiotic bacteria helps in increasing banana length. Eating 2 to 4 bananas daily can greatly affect height.

Soybeans to increase height


Soybean is another nutritious food that promotes your height when consumed daily. Soybean is a rich source of protein, folate, vitamins, fiber, and carbohydrates, which is a rich food to improve overall health. The protein present in soybeans improves bone and tissue mass and density, which is necessary to increase elongation. One should try to consume 50 to 55 grams of soybean every day. You can include boiled soybeans by boiling soybeans in your salads, rice, and other dishes. Apart from this, you can also consume soybean milk.

Oatmeal to increase height


Like soybeans, oatmeal is also an amazing vegetarian source of protein that helps increase height and muscle mass, it promotes the formation of new tissues. The amino acids found in protein-rich foods are very important for the ability of the human body to develop and function. So it is important to use 50 grams of oatmeal in breakfast and try to increase the height quickly. They are very good food for reducing weight and increasing height.

Dried fruits and seeds

Dried Fruits And Nuts

Nuts and seeds not only serve as snacks, but they also help in increasing height effectively. Pumpkin seeds such as peanuts, almonds, seeds, flax seeds contain healthy fats and amino acids, which promote the formation of tissues in the body. Therefore, to increase your height, you must consume these in your diet.

Leafy green vegetables

Leafy Greens

One of the best foods for height growth is fresh leafy green vegetables. They contain all the essential minerals, vitamins, carbohydrates, and fiber. Which are necessary for stimulating growth hormones in the body, which help in increasing your height. To increase the height, you can consume spinach, broccoli, peas, and collard greens in green vegetables.

Eat fish to increase height


What else could be a better way to boost your height than fish in recipes? Fish like salmon, tuna, and sardines are rich sources of protein and vitamin D, which are necessary for height growth. Vitamin D that we get from fish promotes calcium which increases bone growth and bone density.

Ashwagandha to increase height

Source: HERBCo

Actually, it is not a food, but it is one of the natural home remedies. The minerals present in this herb are capable of developing the bones of the body and increasing the density of the bones. This herb has the ability to affect human growth hormone (HCG) in an indirect way which is responsible for the increase in height. You can buy Ashwagandha from the Ayurvedic shop. Heat the cow’s milk, add 2 tablespoons of ashwagandha to it and add some sugar and drink it before going to bed at night, only after one and a half months you will see the difference in your height. According to this remedy, one should avoid oil, spicy, fried, and fast food.

10 effective exercises to increase height

Systemic exercise or sports are known to improve height. While it can’t drastically increase your height, it can surely help you to get an inch taller and become a bit more flexible. Along with diet, exercise is also very important to increase height. Let us know which are such exercises, with the help of which you can increase your height.

Suggested Read: 10 Tips for Sticking to your Workout Routine



When it comes to increasing height, no one can beat the benefits of swimming. It is a simple and work-around cardio exercise that taps almost all parts of the body and helps in increasing height. This is a good exercise for those working out the weight. Swimming 2 to 3 times a week can have miraculous effects in increasing your height. For swimming, it is important that you should be guided by a coach and wear swimming clothes only. You may have stress and discomfort at the onset but will feel better in a few days.

Jumping Exercise

Jumping Exercise
Source: Merriam-Webster

Jumping exercises are a good way to increase height. During the jump exercise, the spine and legs muscles spasm due to strong lifting from the ground. Jumping exercises increase blood supply to bones and increase bone density. In jumping exercises, you can do rope jumping, basketball, etc.

Hanging Exercise


This is a simple and fun exercise to increase height that shows you results quickly. This exercise can be done anywhere. It can be a bit difficult at first, but after some time you can get good practice. Standing stable on any pole or slowly lowering your body upwards will cause extension in your body, which will help in increasing the length.

Touching your toes while Standing and Seated

Touching Toes
Source: Breaking Muscle

One of the easiest and most effective exercises for increasing height is to touch your toes while standing and sitting. It increases the flexibility of muscles and bones and enhances the spine. There may be trouble in starting, but by doing it every day you will be able to do it.

Touch of the finger while standing: Stand straight by sticking the feet and then bending forward, try to touch the fingers of the feet with the fingers of your hands. Keep in mind that your knees should not bend. Stay in this position as much as you can, and return to your initial position. You can do this 15 to 20 times at a time.

Seated toe touch: Sit on a flat spot and stick your feet straight. Now to touch the fingers of the feet, bend the head from the waist and forward the hands. Just do what you see in the picture. Stay like this for 5 to 10 seconds and then return to your starting position. By doing 15 to 20 times daily, you will see a lot of change in the body.

Cobra Stretch

Cobra Stretch
Source: Yoga Journal

Cobra stretching is a great exercise to boost height. It is simple and does not put much stress on the body. This exercise basically expands the spine and makes the body grow. It not only increases the cartilage present in the spinal cord but also helps it to grow stronger and height.

Place the mat on the floor or any flat place, now your face should be inverted towards the ground ie your stomach. Raise your front part with both hands and back part with the fingers of the feet. Keep it in position for some time and then move your chest from under the hands while meeting your nose on the ground. Stay the same for some time and then come to your initial position. Do this 3 to 4 times. This will cause good pain in your body and it will also be good if you have neck pain.

Cat and Cow Stretch

Cat & Cow Stretch
Source: Verywell Fit

This exercise is great for increasing your height. You can start from the same way cat-cow lives, then while lifting your head and shoulders, work tightly in your umbilical cord and arch your spine and pull it into your pelvis. This exercise can be repeated 15 times. This exercise strengthens and stretches the spine, shoulders, chest, back. This posture also prevents back pain.

Pelvic Shift

Pelvic Shift
Source: Styles At Life

Pelvic shift exercises are one of the best height-raising exercises that increase the spine and lower hips, which is necessary to increase height. This is undoubtedly one of the easiest exercises to grow taller.

Lay the bed flat on the floor and bend your legs. Now raise your hip and back upward and pressurize the ground with feet. Slowly, the hips kept coming down again. Do this exercise 5 to 6 times.

Table Top Exercise

Reverse Table Top Exercise

It is a little difficult but effective exercise to increase height, which causes more drag in the body. It also helps to strengthen the back muscles and spinal cord. Make your body like a table and lower your hips. Do this pose for 20 seconds. Do this 3 to 4 times daily.

Triangle Pose

Triangle Pose
Source: Z Living

Triangle-like posture is an effective yoga for increasing height which is a good workout for the body. It improves digestion, eliminates anxiety, reduces back pain, and stress. Stand upright and keep a distance of 4 feet between your legs. Extend your right foot by 10 degrees and your left foot by 15 degrees. Take a full breath and lift the left hand to touch the left leg and the right hand towards the sky. Stay in this posture for 30 seconds. Similarly, touch the right foot with the right hand and raise the left-hand uppercut. Do this step two or three times.

Downward Facing Dog Pose

Downward Dog Pose
Source: Gaia

Along with reducing weight, it is also very helpful in increasing height. This yoga pose strengthens the legs, arms, and shoulders. Relieves tiredness, sleeplessness, headache, and tension. Place your hands and feet directly on the floor, and lift your entire body upward. Keep your hands shoulder-width apart and press the ground with your hands. Hold the posture in a calm manner while taking long breaths. Stay in this state for 30 seconds and then come to your first state. Repeat this 3 to 4 times daily.

Suggested Read: Top 5 Health and Fitness Tips

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Simmi Kamboj

Simmi Kamboj is the Founder and Administrator of Ritiriwaz, your one-stop guide to Indian Culture and Tradition. She had a passion for writing about India's lifestyle, culture, tradition, travel, and is trying to cover all Indian Cultural aspects of Daily Life.