Top 8 Healthy Drinks That Promote Growth in Children

As parents, nurturing our children’s health and ensuring their growth and development is a top priority. We understand that proper nutrition plays a crucial role in laying the foundation for their well-being. While we focus on providing balanced meals, we often overlook the importance of the beverages they consume. Yet, these drinks can significantly influence their growth trajectory, especially in terms of height. In this guide, we’ll delve into eight nutritious beverages that not only quench their thirst but also contribute to their overall growth and long-term vitality.


Water is the cornerstone of good health and should be the primary choice to quench your child’s thirst. Proper hydration is essential for various developmental processes in the human body. Dehydration can have negative effects, such as reduced brain function, constipation, and fatigue. The recommended daily water intake varies by age and gender, with the general guideline being:

  • Age 4 to 8 years: 7 cups/day for both boys and girls.
  • Age 9 to 13 years: 9 cups/day (girls) and 10 cups/day (boys).
  • Age 1 to 18 years: 10 cups/day (girls) and 14 cups/day (boys).

Encouraging your children to drink water can be made easier with these tips:

  • Make it a family habit to drink water.
  • Always have water readily available for your children at home.
  • Serve water during snack and meal times.
  • Let your children choose their favorite cups for drinking.
  • Add slices of lemon or fruits to create refreshing infused water.
  • Ensure your children carry a filled water bottle when going out for classes or outdoor activities.


Plain cow’s milk is a popular and readily available beverage that promotes height growth in children and teenagers. Milk is packed with essential nutrients, including calcium, protein, vitamins, and minerals. Calcium, in particular, is crucial for strong and elongated bones, while the protein in milk supports muscle development and overall body growth.

Banana Shake:

Bananas are a rich source of nutrients, including calcium, potassium, magnesium, and beneficial probiotic bacteria. They help neutralize sodium and maintain calcium levels in bones, making them a valuable addition to a diet aimed at increasing height. A banana shake is a simple and nutritious beverage that can help your children absorb more calcium and essential nutrients.

Orange/Citrus Juice:

Citrus fruits like oranges are rich in vitamin C, an essential nutrient for promoting height growth. Vitamin C strengthens bone tissues, improves blood circulation, and enhances overall body growth. Oranges also contain ample amounts of calcium, making orange juice an excellent source of this essential nutrient.

Guava Juice:

Guava is surprisingly rich in both vitamin D and vitamin C, which are crucial for height growth and overall body development. Vitamin D plays a vital role in calcium absorption and delivery to bones and teeth. Guava juice is a delicious option, and don’t forget to include the peel, as it contains a significant portion of the fruit’s vitamin C. If making it at home is not feasible, guava juice is readily available in supermarkets.

Coconut Water:

Plain coconut water provides several nutrients, including vitamin C, magnesium, and potassium, which are beneficial for height growth. It is an excellent choice for rehydration, especially for active children engaged in exercise or outdoor activities. Despite its calorie and sugar content, coconut water remains a healthier option compared to soda or sugary sports drinks. It is also recommended for sick children recovering from diarrhea or vomiting.

Greens/Spinach Smoothies:

Smoothies are a delightful way to incorporate a variety of fruits and vegetables into your children’s diet. Spinach, kale, cauliflower, beets, and more can be blended into unsweetened milk along with healthy add-ins like seeds and cocoa powder. Spinach, in particular, is rich in minerals, vitamins, fiber, magnesium, calcium, and vitamin D, all of which contribute to strong and healthy bone growth. However, be mindful of their calorie content and serve them as snacks or alongside small meals.

Herbal Tea:

Certain herbal teas, such as lemongrass, mint, and chamomile, can be safe and healthy options for children. While tea may not be the most child-friendly beverage, it can serve as a great alternative to sugary drinks. Herbal teas offer various nutritional benefits and can provide relief for common childhood ailments. Lemongrass tea can calm and soothe anxiety, while chamomile may help with digestive issues. Be cautious not to serve tea that is too hot to prevent burns.


Ensuring your children have a balanced diet is essential for their optimal growth, including their height. Alongside food choices, beverages play a significant role in providing the necessary nutrition for your children to grow taller and maintain good overall health. Consider the options mentioned above to create a menu that supports your children’s height increase and enhances their overall well-being.


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