Generally, the height of the child is determined by genes. If both parents are tall, then the probability of the child being tall is very high. Same way if parents are short, then the chances of the child being short get high. However, studies have found that factors like what the child eats, and his physical exposure, can affect the height of the child in growing years. We cannot change the genetic makeup of the body but we can very well ensure to give them a healthy diet and lifestyle that supports them to grow higher. Inadequate nutrition can also stunt the growth of the child no matter how taller the genes are. 

Children are said to grow 2.5 inches every year which comes to be around 6-7 cm. Women can achieve their full height by the age of 19 and men tend to grow at the age of 25 also. The human Growth Hormone secreted by the Pituitary gland is responsible for height in an individual. There are certain foods that can stimulate the production or regulation of this hormone to achieve the maximum possible heights.

Protein is the building block of the body. Protein is essential for building, developing, and maintaining muscles and tissues in the body. Foods rich in minerals like iron, manganese, zinc, phosphorus, and magnesium are known to enhance growth in children. Adequate vitamins like vitamins A, B complex, vitamin C and vitamin D are essential for a healthy balanced diet. All these comprise the essential nutrients of your child’s plate. 

Foods that help to increase height

• Green leafy vegetables – Green leafy like kale, spinach, peas, and okra helps to increase bone density. They are rich in essential minerals, vitamins, and fiber too. All these elements are imperative for good overall growth and development.
• Dairy products – Dairy products like curd, milk, ghee, and cottage cheese is all high in essential minerals like calcium and vitamins like A, B, D, and E. A glass of milk daily is a must for a growing child.
• Eggs – Eggs add calcium, Vitamin B12, and riboflavin quotient to your child’s diet. Egg white is pure protein and egg yolk is fat. You can prepare a variety of dishes from eggs. 
• Nuts and seeds – Nuts and seeds are full of essential vitamins and minerals; they are healthy fats that are vital for proper growth and development. 

Foods to avoid 

• Sugar
• Salt
• Carbonated beverages
• Fatty substances
• Coffee

Unhealthy eating habits in children lead to obesity, diabetes, and metabolic disorder in later life. In addition to a healthy diet, certain lifestyle changes can help to boost the growth of the child.

• Ensure that the child has a good sleeping routine. 
• Encourage your child to follow an active lifestyle and not be sedentary. 
• Teach your child to maintain a good posture while doing activities.
• Make sure your child has a healthy lifestyle.