As nutrition plays an integral role for satisfactory and normal growth, ensure that you follow a balanced diet which includes low-volume, nutrient dense food stuff and incorporate sound eating habits. Here is how you can assure optimum growth by understanding the importance and intake of essential height increasing nutrients. But, before starting the program please seek the advice of your Doctor/Nutritionist to calculate your balanced and required caloric energy based diet sheet for the entire course period.

In Africa, the Maasai tribes of semi nomadic natives live roughly in the same area as the Pygmies. Their vast difference in height can be credited to two things. First the Maasai live in the open and are exposed to a great deal of sunlight. The African Pygmies live in the jungle region where the sun is screened by foliage. But the other difference between the Maasai who average little less than 6.5 feet in height and the Pygmies who are little over 4 feet is their diet. Traditionally, the Maasai nourish their bodies with meat, milk and fresh blood which they draw from cattle. On the other hand the Pigmy tribe eats only roots and other poor quality vegetable matter. Now, we are not at all suggesting that you drink gallons of blood, but simply that you do have more protein foods than you have been doing.

Protein is responsible to maintain and repair of cellular tissues, wear and tear of the muscles and overall growth. Amino acids contained in the proteins are synthesized in our body. Of the 20 required amino acids, 11 non-essential amino acids are synthesized internally; however, the remaining 9 essential ones are not synthesized. As a result, these 9 must be taken through diet in adequate amounts. Proteins which are derived from plant origin are deficient in one or more of the essential amino acids. On the other hand, the proteins that are derived from foods of animal origin include all the 9 essential amino acids in the right proportions. Therefore they are referred to as first class proteins or 100 % reference proteins. Proteins in rest other foods are assessed only by this first class proteins. Meat and blood which the Maasai consume is largely protein whereas the vegetable matter the Pygmies eat contains very little first class protein indeed.

For growing taller, you should make a point of having sufficient of protein in your every day diet. Natural sources of protein rich foods are meat, fish, poultry, soya beans, cheese, yogurt and milk.

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2. Function of Iodine

Charles. R. Stockard, the renowned Professor of Anatomy and the Director of the Anatomical Laboratories and the Experimental morphology Farm in the Cornell University Medical College, New York says: “The thyroid is essential for growth from babyhood to maturity. Very probable the thyroid is not alone in its action. It may be affected by many other things, and so might growth rate, but the point of primary importance is that the thyroid is the central body tending to control the rate of oxidation, and therefore growth rate in the individual. An active thyroid gives fast growing, rapidly differentiating structures & linear rather than large lateral type individuals”.

Naturally normal growth cannot take place unless the thyroid gland is functioning properly. Malfunction of this gland can result from too little iodine in the diet. On the other hand, excessive iodine may over stimulate the thyroid, speed up its role of oxidation, increase catabolism to the point of damaging health. However, to summarize growth may be retarded if the thyroid suffers from a deficient supply of iodine. You should make sure that you are getting a good daily supply of Iodine for correct glandular function and growth. Food sources of dietary iodine include shell fish, iodized salt and dairy products such as milk and yogurt.

3. Importance of Vitamins

Vitamins are vital for the growing process. Vitamins do not supply the actual minerals for tissue building. They are however crucial as activators of the different growth processes and they act in prompting and controlling the placement and absorption of various food ingredients within the system.

Vitamin A is indispensable for maintaining healthy bones, teeth and skin; required for overall growth and development. Rich sources of Vitamin A are cod liver oil, egg yolk, spinach, carrots, apricots and sweet potatoes etc.

Deficiency in Vitamin D can get in the way greatly with the development of bones inhibiting the natural change from the soft cartilaginous state of childhood to the firm and ossified condition of adulthood leaving them elastic, incapable of furnishing a proper  sound framework for the body. In fact, these incomplete bones can easily be distorted. Best sources of Vitamin D are cod liver oil, egg yolk, dairy products and sunlight.
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4. Mineral Elements

Mineral elements must be present in our food though most in relatively small amounts if growth is to proceed normally. Micro minerals namely Iodine, Manganese, Zinc and Fluoride promote the process of growth. Besides these, make sure that that you are getting enough of the macro minerals that are Calcium, Phosphorous and Magnesium in your diet for building and maintaining strong bones. The micro minerals are sure to be found in sufficient quantity in a normal and balanced diet but Calcium, Phosphorous and Magnesium cannot always be left to chance.

A person concerned with the height should pay particular attention to Calcium. Dairy products like cheese and milk are familiar sources of calcium. If you are lacking in Phosphorous and Magnesium and then make up this deficiency by having fish, eggs, meat, and poultry.

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