14/05/2025
Foods That Help Increase Height After the Age of 20
Although increasing height after the age of 20 is challengingโsince most growth plates (epiphyseal plates) have closedโproper nutrition, lifestyle, and exercise can still support posture, bone health, and possibly minor growth if the plates havenโt fully fused.
๐ฅ 1. Milk and Dairy Products
Rich in calcium, vitamin D, and protein to support strong bones.
Examples: milk, yogurt, cheese.
๐ฅฉ 2. Lean Meats and Fish
High in protein, essential for muscle repair and growth.
Fatty fish like salmon and mackerel also provide vitamin D and omega-3 fatty acids for bone health.
๐ฅ 3. Eggs
Contain protein, vitamin D, and vitamin B2 (riboflavin) โ important for cell growth and repair.
๐ฅฌ 4. Dark Leafy Greens
Packed with calcium, magnesium, iron, and vitamin K to improve bone density.
Examples: spinach, kale, broccoli.
๐ 5. Vitamin CโRich Fruits
Help the body produce collagen, which supports cartilage and bone structure.
Examples: oranges, kiwis, guavas, strawberries.
๐ฅ 6. Nuts and Legumes
Provide plant-based protein, magnesium, zinc, and calcium, which support tissue and bone growth.
Examples: almonds, soybeans, chia seeds.
๐พ 7. Sweet Potatoes and Whole Grains
Supply energy, B vitamins, and essential minerals for overall development.