Health & Growth
Foods That Support Healthy Growth: A Height-Friendly Food List for Kids and Teens
Many people ask which foods, or “things”, increase height. The truth is there is no single magic food, but there are foods that give the body what it needs to build bones and muscles during the growing years. Here is a practical list from everyday Arabic cuisine, with a sample day of meals for a child or teen.
1. Milk and dairy
Milk, laban, yoghurt and cheese are among the richest sources of calcium and protein, and some are fortified with vitamin D. A cup of milk provides about 300 mg of calcium. Swap fizzy drinks for a glass of milk or laban.
2. Eggs
High-quality protein, with vitamin D in the yolk, plus vitamin B12 and choline. One or two eggs at breakfast is a great start to the day.
3. Oily fish
Salmon, sardines and mackerel provide vitamin D, omega-3 and protein, and canned sardines with their bones are a good source of calcium too. Aim for fish twice a week.
4. Chicken and red meat
They provide protein, zinc and easily absorbed iron, all important for growth. Choose lean cuts and healthy cooking methods such as grilling and baking.
5. Legumes
Lentils, chickpeas, fava beans and beans are rich in plant protein, iron, zinc and fibre. Lentil soup and hummus with tahini are nourishing traditional dishes.
6. Nuts, seeds and tahini
Almonds, walnuts, cashews, pumpkin seeds and sesame provide magnesium, zinc and healthy fats, and tahini is a good source of calcium. A small handful a day makes a good snack; avoid whole nuts for young children.
7. Leafy and colourful vegetables
Spinach, broccoli and molokhia provide calcium, vitamin K and magnesium, while carrots and sweet potato provide vitamin A, important for normal cell growth.
8. Fruit and dates
Oranges, strawberries and kiwi are rich in vitamin C, which contributes to collagen formation and improves iron absorption. Dates are a natural energy source with potassium and magnesium.
9. Whole grains
Oats, wholemeal bread and bulgur provide steady energy, B vitamins and magnesium.
A sample day for a teenager
- Breakfast: two eggs, wholemeal bread, white cheese, cucumber and tomato, a glass of milk.
- School snack: yoghurt with a handful of almonds, or two dates with laban.
- Lunch: rice or bulgur with chicken or fish, a green salad and a cooked vegetable dish.
- Afternoon: a piece of fruit such as an orange or a banana.
- Dinner: lentil soup, or hummus with tahini and bread, and a glass of laban.
- Water: throughout the day instead of sugary drinks.
Foods to limit
- Fizzy drinks and energy drinks: sugar and caffeine with no nutritional value.
- Frequent fast food: lots of fat and salt, few nutrients.
- Sweets and crisps in place of main meals.
When is a supplement useful?
If a child or teen is a picky eater or does not meet their needs for some nutrients, an age-appropriate supplement can fill the gap without replacing these foods. Learn more about vitamins for growth.
Where does Nutrond Numotam fit in?
Nutrond Numotam is a food supplement that combines amino acids (L-arginine, L-ornithine and L-glutamine) with phosphatidylserine, zinc, magnesium and vitamin B6, in one capsule a day for ages 11 and up.
- Zinc contributes to normal protein synthesis and to the maintenance of normal bones.
- Magnesium contributes to normal muscle function and to the reduction of tiredness and fatigue.
- Vitamin B6 contributes to normal energy-yielding metabolism.
Numotam does not treat short stature and does not guarantee any increase in height. It can be one part of a complete nutrition routine that supports the body’s needs during the growing years, alongside a balanced diet, enough sleep and regular activity. Learn more about Numotam and its ingredients.
For the full picture, read our complete guide to increasing height naturally.
Note: this article is for general education and does not replace medical advice. Final adult height is largely determined by genetics, and no supplement can guarantee an increase in height. If you are worried about your child’s growth, talk to a paediatrician or an endocrinologist. Food supplements are not medicines and do not replace a balanced diet.