If you are vegetarian or vegan, you might think about the food options to add in your diet to increase your height. You can add calcium and vitamin D fortified almond milk, nut butter, walnut, ragi, green leafy vegetables, mushroom, fermented foods such as idli, dosa, etc to fulfil the requirement of protein, vitamin D, calcium, and phosphorus.
Milk
Cow’s milk is one of the best foods after mother’s milk because it contains maximum nutrients that are really beneficial for different bodily functions. Milk also contains a good amount of proteins, calcium, phosphorus, magnesium which is helpful to increase your height.
How much to take: Try to take one cup of milk or a milk product in every meal. You can take milk, curd, cottage cheese, buttermilk in your meals. For quantity, you can discuss with your nutritionist.
Pulses
If you are not giving pulses or legumes to your children, add them to their diet immediately. You can add different types of pulses and legumes without getting bored. This food group contains a good amount of zinc, magnesium, manganese and fiber which is helpful to balance hormones and increase height. Add soybean, pigeon pea, white pea, chickpea, green gram, black gram, black-eyed bean in your family’s regular diet.
How much to take: You can use these options as cheela, daal, chhole, salad, chaat or hummus on a twice or thrice a day basis.
Ragi
If you are vegetarian and allergic to milk, ragi or finger millet is the best food option to fulfil your calcium requirements and for height gain. Calcium is an essential nutrient for height-related growth and in this situation, this millet can be really beneficial for you.
How much to take: 100 grams of ragi contains 344 mg of calcium. You can use this millet daily in your soups, sweet cheela, chapati, or dosas.
Ashwagandha
Ashwagandha is an Ayurvedic Medicine. In Ashwagandha, there are different types of minerals which are helpful to make your bone strong and develop properly. It is a great medicine if you want to increase your height. The quantity may vary depending on your age, height, weight, and other health conditions. So before starting it, consult your doctor.
Vegetables
Green and leafy vegetables are good sources of iron, folate, fiber and calcium which are helpful in the total development of the body but it also help to activate the human growth hormone.
Currently, there are different varieties of these vegetables which are available in different seasons. You can use cabbage, broccoli, sponge gourd (turai), apple gourd (tinda), spinach, amaranth, fenugreek, malabar spinach (poi), mustard leaves.
How much to have: Use these veggies once or twice a day as per the availability. Kids are fussy eaters so you can give these vegetables as a puree or add the puree in their chapati dough. For adults, they can have saag, curry, dal, soups in their regular diet.
Fruits
Fruits have a good amount of vitamin A, vitamin C, potassium, manganese, calcium, fiber which regulates the blood circulation, detoxifies the body organs, increases the immunity level, and helps our body to develop in a better way. There are few fruits that also help to increase your height such as banana, oranges, sweet lime, Indian gooseberry (amla) etc. Use them as a raw and fresh form on a regular basis.
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