Food That Supports Growth: 10 Choices to Help You Stand Taller

At 6’9”, I’ve been tall my whole life—towering over opponents on the basketball court in the Netherlands, the USA, and even as a pro, and now running TFT Designs in Southern California. But as someone who’s explored height trends (like in my post "Is the World Getting Taller?"), I’ve always wondered: what role does food play in growth? While genetics largely determine height, nutrition during childhood and adolescence can maximize your potential. As the founder of TFT Designs, where we make dress shirts for tall guys, I’m passionate about helping tall folks thrive—starting with what’s on your plate. Here are 10 foods that support growth, backed by science, with a surprising one at the end!

1. Eggs: Protein Powerhouse

You may not be able to afford them anymore but eggs are packed with high-quality protein (about 6 grams per egg) and essential amino acids, which are crucial for tissue growth. A 2015 study in Pediatrics found that children who ate eggs regularly showed better height gains, thanks to protein and vitamin D. I ate eggs daily during my basketball days, and still do every day—they’re a staple for building strong bones and muscles.

2. Milk: Calcium Classic

Milk is a go-to for growth and bathroom trips, loaded with calcium (300 mg per cup) and vitamin D, which help bone development. A study in The American Journal of Clinical Nutrition linked dairy intake to increased height in children. I drank milk like it was water growing up in the Netherlands, I didn't even like it but my mom thought it was good for it and literally made us have milk every day. Now look at me—coincidence? I think not!

3. Salmon: Omega-3s and Vitamin D

Salmon is rich in vitamin D and omega-3 fatty acids, which support bone health and reduce inflammation. A 2020 article in Nutrients notes that vitamin D deficiency can stunt growth, so fatty fish like salmon are key. I love grilled salmon—it’s a tasty way to fuel my tall frame.

4. Greek Yogurt: Probiotic Boost

Greek yogurt offers protein (10 grams per 100 grams) and calcium, plus probiotics that aid nutrient absorption. A 2017 study in Osteoporosis International found that dairy with probiotics enhances bone density, crucial for growth. I add Greek yogurt to smoothies—it’s a creamy way to support your bones.

5. Spinach: Magnesium and Iron

Spinach is loaded with magnesium (79 mg per 100 grams) and iron, which support bone growth and oxygen delivery to tissues. A 2018 study in The Journal of Nutrition showed that magnesium deficiency can impair growth in kids. I throw spinach into salads or omelets—it’s an easy green to love.

6. Almonds: Healthy Fats and Vitamin E

Almonds provide healthy fats, vitamin E (7.3 mg per ounce), and calcium (76 mg per ounce), all of which support bone health. A 2016 article in Nutrition Reviews highlighted vitamin E’s role in bone formation. I snack on almonds between meetings—they’re a crunchy, growth-friendly treat.

7. Chicken: Lean Protein

I feel like chicken is always on lists for protein, weight loss, health studies etc. Chicken is a lean protein source (31 grams per 100 grams), essential for muscle and bone growth. A 2021 study in Public Health Nutrition found that protein-rich diets in adolescence correlate with greater height. I eat chicken almost every day—it’s versatile and keeps me fueled.

8. Sweet Potatoes: Vitamin A for Growth

Sweet potatoes are rich in vitamin A (1,403 mcg per 100 grams), which supports cell growth and bone remodeling. A 2019 study in The Journal of Clinical Endocrinology & Metabolism linked vitamin A to better bone health in kids. I bake sweet potatoes as a side—they’re sweet and nutritious.

9. Beans: Plant-Based Protein and Minerals

Beans like black beans or lentils offer plant-based protein (15 grams per cup) and minerals like zinc, which are vital for growth. A 2022 study in Nutrients found that zinc deficiency can stunt growth in children. 

10. Quinoa: The Surprising Superfood

Here’s the surprise: quinoa! Often overlooked, quinoa is a complete protein (8 grams per cup) with all nine essential amino acids, plus magnesium (64 mg per cup) and phosphorus. A 2020 article in Frontiers in Nutrition noted that quinoa’s nutrient profile supports growth, especially in plant-based diets. They work well in salads, or as a substitute for rice—it’s a game-changer for tall folks like me looking to maximize nutrition.

Fueling Your Tall Journey

These foods can help you reach your height potential, especially during growth years, by providing the protein, calcium, and vitamins your body needs. As a 6’9” guy, I wish I’d known more about nutrition earlier—might’ve even been able to reach 7”! At TFT Designs, we’re all about empowering tall folks to live confidently, whether through a well-fitted dress shirt or the right fuel. What’s your favorite growth-supporting food? Drop a comment below, and check out our latest collection to stand tall in style!