Top 13 Fruits To Help You Grow Taller

Incorporating a variety of fruits into your daily diet is essential in achieving optimal growth and development. These fruits serve as an indispensable source of essential vitamins and minerals, important for strengthening bones and improving overall well-being. While genetics undeniably has a major influence on a person’s height, a healthy diet can be utilized to unlock and maximize your innate growth potential. Below, we examine some of the fruits that are renowned for their height-increasing properties when carefully integrated into a balanced nutrition plan:


Bananas, a fruit available all year round, are a treasure trove of nutrients ready to increase your height to new heights. Among its many benefits, this fruit contains abundant magnesium—a mineral that is important for facilitating the body’s utilization of vitamin D and calcium in bone formation and lengthening. Additionally, magnesium plays an important role in preventing osteoporosis, a condition that can stunt your growth.

However, it is worth noting that while bananas are undeniably a nutritional powerhouse, excessive consumption can have a detrimental effect on your health. To achieve the right balance, it is recommended to include one to two bananas in your daily diet to ensure you take advantage of all the important nutrients they have to offer.


Blueberries, strawberries, raspberries, and blackberries—these small but delicious fruits contain powerful nutritional properties that can boost your quest for greater height. After enjoying this fascinating wonder, your body receives an infusion of flavonoids, which play an important role in strengthening the bones and tissues that encase the spine.

Additionally, berries are an excellent source of vitamin C, renowned for its ability to stimulate cell growth and facilitate tissue repair. In addition, increasing vitamin C intake helps collagen synthesis—an important component for increasing bone density and stimulating bone growth, thereby encouraging height gain.

Recommended serving sizes of berries usually range from half to one cup per day. They can be enjoyed in a variety of ways—whether consumed fresh, mixed into cereal or yogurt, tossed into pancake batter, or turned into a refreshing smoothie. The options are as numerous as the height increase potential itself.



Oranges are rich in nutrients, including high amounts of vitamin C. As mentioned above, this vitamin is very important for tissue growth and repair as well as collagen production. Oranges are also rich in folate, calcium, potassium, and more [2]. But what’s interesting is that drinking a glass of orange juice provides more calories, carbohydrates and nutrients than an orange.

It’s easy to consume one orange a day or add it to your diet in various ways. Or drink an 8-ounce glass of orange juice every day.

Passion fruit

Passion fruit is very nutritious, especially various bone-strengthening minerals such as calcium, phosphorus, magnesium and iron. And mixing this fruit with other foods such as green vegetables or milk can reduce osteoporosis symptoms [7].

Most people prefer to eat passion fruit raw with a little cream, mix it with milk, add it to salsa or yogurt, mix it into smoothies, or sprinkle white fish and meat with passion fruit sauce.


Guava has many nutrients. Not only do they have more vitamin C than oranges, but they also contain other nutrients, including vitamin A, calcium, potassium, and iron. These nutrients can effectively improve immunity and digestive health and allow skeletal muscles time to rest and prepare for growth.

It’s okay to consume one to three guavas a day to reduce sugar intake because this fruit contains a lot of sugar.


Like apples, lychees contain mostly water and carbohydrates in a ratio of 82:16. Additionally, this fruit is rich in vitamin C, copper, potassium, and other antioxidants that can provide many amazing health benefits, including supporting bone health and eliminating toxins in the body.

Eating 8 to 10 lychees will provide the average adult with the required daily intake of vitamin C. The edible part is the white flesh of the fruit, which is sweet if consumed fresh. When dried, the flesh tastes very sweet and slightly sour.


Lastly, grapes deserve a spot in the top 13 fruits to help you grow taller. This is because this fruit has many minerals needed for bone health, including manganese and potassium, as well as several vitamins (B, K, and C) to prevent osteoporosis [8].

One serving of grapes is equal to half a cup (with about 16 grapes). However, avoid consuming more than one cup because it can increase fiber intake, causing indigestion or nausea.

You now know that the bright and colorful fruits mentioned above can help your body receive more nutrients to achieve optimal growth potential, healthy immunity, and energy levels. Eating a variety of fruits is always recommended rather than just one cup or so of grapes, for example. Apart from that, you need to consume other healthy foods from various sources and do other useful tips here to increase your height.


Similar to all citrus fruits, tangerines are a high source of vitamin C. However, compared to oranges, this fruit is rich in vitamin A. Although this vitamin is important for eye health, it plays an important role in increasing children’s height [ 3]. Apart from that, tangerines also contain other beneficial nutrients, such as potassium, magnesium, copper, manganese, etc., which are necessary for bone maintenance.

Consuming an average dose of four tangerines regularly can help prevent bones from becoming weak and broken.


Did you know that one 3.5 ounce kiwi fruit contains more vitamin C than an orange? Consuming two kiwis daily for four weeks helps increase vitamin C levels and improves your other immune functions [4]. Apart from containing vitamin C, kiwis are rich in vitamin E, vitamin A, vitamin B6, vitamin B12, calcium, potassium, magnesium and iron, which contribute to the proper functioning of the body.

Enjoy kiwi on its own or add it to other recipes such as smoothies, salads, marinades, or dressings.


Interestingly, consuming ½ cup of diced pineapple at night can increase the concentration of melatonin in your blood. The amount of aMT6s (6-Sulfatoxymelatonin), known as a marker of circulating melatonin, can increase by 266% [5]. Because your body experiences an increase in melatonin concentration, this indicates that it is time to sleep. And if you sleep better, you naturally produce more HGH, which is an important biochemical for height gain and cell growth.


On average, people who eat half an avocado will get 18% of the daily value of vitamin K. This vitamin is often overlooked but can increase bone density and prevent bone fractures. Consuming adequate amounts of vitamin K can increase calcium absorption and decrease urinary excretion of calcium, thereby supporting bone health.

Toss avocado chunks in a spinach salad with eggs, tuna, or salmon to absorb vitamin K and vitamin D, which are important for strengthening bones.


It is said that apples are the second most consumed fruit in the world and are recommended by most doctors because of their high nutritional value. An apple mainly contains water and carbohydrates in the ratio of 85:14. It is also rich in vitamin C and vitamin E, along with polyphenols and potassium. In a recent study, healthy women were able to reduce the amount of calcium lost in their bodies to increase bone strength by consuming apples and apple products/juice [6].

One to two apples a day is fine, and it is best to consume them in the morning. Wash them carefully and eat them directly with the skin or mix them with other dishes, such as yogurt or cereal.


Papaya is not only a flavorful food due to its taste but also provides many nutrients for many health benefits. A medium-sized papaya contains up to 200% of your daily vitamin C, along with a high source of folate, vitamin A, potassium and magnesium. In addition, it is rich in vitamin K which is important for the body to absorb more calcium and prevent the risk of bone fractures.

One of the easiest ways to eat papaya is to wait until it is ripe and enjoy it yourself after removing the seeds. Or add it to desserts, smoothies or salads to enhance the taste and benefits.

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