Apples are the most widely consumed fruit. You can use them in pies, jam, cookies, smoothies, muffins, oatmeal, or even a nutritious snack with nut butter. Moreover, this fruit has many amazing health benefits that can make you WOW. And in this case, you might wonder whether eating an apple daily can help increase height. Let’s find out the answer in the article below!
What makes an apple to be crowned “healthy?”
One raw, unpeeled, medium-sized apple offers the following nutrients, including [1]:
- Calories: 94.6
- Water: 165 grams
- Carbs: 25.1 grams
- Sugar: 18.9 grams
- Fiber: 4.37 grams
- Protein: 0.43 grams
- Fat: 0.3 grams
You can get different nutrients depending on the apple you eat. For instance, red apples might be the healthiest because their dark, red skin includes more antioxidants. Also, apples are rich in vitamins (vitamin C) and minerals (Potassium).
Given the variety of nutrients in each apple, it is unsurprising that this humble fruit has been studied for many health benefits.
One of the most outstanding benefits is that apples might add to a healthy weight-loss diet thanks to their low calories and high fiber count. Basically, a 12-week study pointed out that women who ate 1.5 large apples (about 300 grams) per day lost 2.9 pounds (about 1.3 kg) throughout the study [1].
Another study of 30,018 women mentioned that consuming one or more apples daily was linked to a 28% lower risk of developing type II diabetes [2]. In 2020, a study on volunteers with high cholesterol found that apples can decrease total cholesterol levels and enhance overall blood flow [3].
In some test-tube and animal studies, apple phytonutrients are known to prevent cancers of the colon and lungs [4, 5]. Also, one 2005 study revealed that those who ate one or more apples per day were at reduced risk of cancer, including an 18% and 20% lessened risk of breast and colorectal cancers, respectively [6].
So, does apple increase height?
That said, the health benefits of eating apples mentioned above help affirm the sentence “An apple a day keeps the doctor away.” But regarding height growth, does only eating apples daily give you extra inches?
The claim is that this humble fruit has nutrients that can impact bone health like calcium, potassium, and phytoestrogens. However, the truth is that our height is mainly determined by genes that are inherited from our biological parents. Meanwhile, the remaining factors, such as environment, nutrition, hormones, etc. have a small influence on our height.
Let’s explain clearly, especially about nutrition!
Experts agree that diet and nutrition are necessary to ensure children reach their full height potential. If a kid is considered malnourished, stunted growth might happen. Lacking vitamin D in infants and children might lead to rickets, where their bones become soft and misshapen. Zinc and iron deficiencies can also cause similar outcomes.
That’s why healthcare professionals always suggest eating a balanced diet with all the main food groups (lean protein, fruits & vegetables, dairy, healthy fats, and whole grains) to meet nutrient recommendations instead of just consuming a certain food.
What are the best foods for height growth?
In fact, combining certain height-increasing foods below can contribute to optimal growth and development during growing years.
- Dairy products are rich in protein, calcium, and essential vitamins to help build and maintain healthy bones. Consuming milk, cheese, and yogurt daily is highly recommended to support bone health and contribute to height gain.
- The high-quality protein easily found in lean meat, fish, and eggs is good for enhancing muscle building, repairing body tissues, and supporting height growth.
- Plant-based sources like legumes are enriched with protein and minerals, such as magnesium and zinc, promoting bone development. Also, eating nuts gives healthy fats and vitamins.
- Dark green leafy vegetables (spinach, kale, and broccoli) are rich in antioxidants, vitamins, and minerals to support bone health, enhance immunity, and promote overall health.
- Whole grains from oats, brown rice, and whole wheat are a great source of carbohydrates, fiber, and nutrients for growth and development. They also bring sustained energy to maintain healthy digestion.
- Citrus fruits like lemons, oranges, and grapefruits are rich in vitamin C, a vital nutrient in synthesizing collagen – an essential protein for bone growth and maintenance.
- Chia, sesame, and flax are super seeds that contain protein, fiber, and omega-3 fatty acids, which are necessary for overall growth and development.
- Avocados are highly recommended as they are abundant in vitamin E and healthy fats for aiding bone growth. Meanwhile, peas deliver protein and minerals for overall height growth.
- Fruits like melons, kiwi, or berries are enriched with antioxidants, vitamins, and minerals to support the immune system and contribute to height growth.
- Salmon, tuna, and sardines are great sources of vitamin D and omega-3 fatty acids, which help maintain healthy bones and support height.
What foods that stunt growth?
Not all foods are healthy and nutritious and can support growth and development. Let’s check out the list below and avoid incorporating them into your daily meals.
- Fast food or processed foods are convenient, yet have very few valuable nutrients. Moreover, they are rich in trans fat which might affect height growth.
- Sugar is often added to foods to increase the flavor, and of course, it does not have any nutritional value. It is best to avoid sugary treats like cookies and chocolates as they just satiate you and prevent you from consuming nutritious food.
- Sodas are also high in sugar. Badly, drinking them too much might inhibit calcium absorption, leading to lower bone mass.
- If corn, wheat, peanuts, or chiles are not stored appropriately, they can produce molds called aflatoxins, which prevent growth in young kids.
- Unfermented soy like soy yogurt, soy milk, or tofu has phytic acid, which might decrease calcium absorption. So, avoid consuming too much unfermented soy.
How to include apples in your meals?
Although apples do not help you grow extra inches, do not skip this humble yet healthy fruit in your meals. Instead of eating them raw and making baked treats, you can try other creative ways to enjoy apples for breakfast, lunch, dinner, and even anywhere in between.
For breakfast
- Add apples to your muffin mixes
- Add freshly diced apples into overnight oats for a tasty and nutritious breakfast
- Try an apple parfait with Greek yogurt, cinnamon, and fruits of your choice for a healthy on-the-go snack
For snacks
- Slice and divide apple into plastic baggies
- Use a dehydrator to make dried apples
For lunch and dinner
- Blend apples with butternut squash soup
- Add them to your pork chops
- Add sliced apples, grilled chicken, walnuts, and raspberry vinaigrette dressing for a fresh, healthy green salad
- Toss apples into a sheet pan with sausage or chicken breasts with veggies
Final words,
Apples are tasty, healthy, and among the most popular fruits in the world. Thanks to a good source of fiber and antioxidants, they might give us some great health benefits. But regarding height growth, you need to combine many height-gaining foods to create a stepping stone toward a taller version of yourself. Do not forget to exercise regularly, sleep adequately, and maintain a proper posture to help you reach your potential effectively.
- Related post: Does Zinc Make You Grow Taller?