15 Calcium-Rich Foods That Help Increase Height

Calcium is one of the essential nutrients for bone development and supporting height growth in children. However, many people are concerned about how to safely and effectively supply calcium to the body. Through daily consumption of calcium-rich foods, you can easily and efficiently supplement calcium in a quick, safe, and effective manner.

According to research conducted by the National Institutes of Health (NIH), infants aged 0-6 months require 210mg of calcium, 7-12 months require 270mg, 1-3 years require 500mg, 4-8 years require 800mg, 9-18 years require 1,300mg, individuals aged 19-50 years require 1,000mg, and individuals above 51 years require 1,200mg of calcium daily. Supplementing calcium through daily food sources, especially fortified cereals, is safe, effective, and recommended by many nutrition experts. Below are some suggestions for high-calcium foods that you can consider and incorporate into your meals in a balanced manner.

Chia Seeds

Chia seeds are a valuable food source originating from South America. According to several studies, chia seeds contain a wealth of nutrients beneficial to the body, including magnesium, iron, zinc, various trace minerals, and notably, calcium. There are two types of chia seeds: white and black, with both types offering similar nutritional profiles. Approximately 10g of chia seeds provide around 63.1mg of calcium.

Furthermore, chia seeds contain a beneficial component called Boron, which plays a role in height development by enhancing bone and muscle health through the utilization of calcium, phosphorus, and magnesium. Chia seeds also contain vitamin D, which is essential for calcium synthesis. Chia seeds are incredibly versatile and can be added to daily beverages, smoothies, yogurt, or mixed with oatmeal for consumption.

Chia Seeds

Chia Seeds.


Sardines are a high-calcium source, especially when consumed with the bones. In a 92g can of sardines, it can fulfill approximately 35% of the recommended daily calcium intake (RDA). Additionally, sardines are rich in protein and omega-3 fatty acids, which are beneficial for heart health, brain function, and skin health.

Another advantage of sardines is their low mercury content. Due to their high selenium content, this mineral can help counteract the potential toxicity of mercury.

Sunflower Seeds

In 100g of sunflower seeds, there is approximately 78mg of calcium. Additionally, sunflower seeds contain phosphorus, which plays a key role in bone health, and manganese, which aids in bone formation.

Sunflower seeds are also rich in magnesium, a mineral concentrated primarily in the bones and bone surface. The presence of copper compounds in sunflower seeds contributes to strong and flexible bones.

However, sunflower seeds are also high in salt content, which can reduce calcium absorption in the body. Therefore, it is advisable to choose unseasoned, raw sunflower seeds without added salt.

You can enjoy sunflower seeds on their own or incorporate them into oatmeal, yogurt, soups, or salads. Keep in mind that sunflower seeds are high in fat, so it’s important to consume them in moderation to avoid excess calorie intake.

Sesame Seeds

Sesame seeds are among the grains with a high calcium content, especially black sesame seeds. The calcium content in sesame seeds is five times higher than that in cow’s milk. Not only do sesame seeds surpass other foods in terms of calcium, but they also provide a safe and effective source of calcium for the body. Using sesame seeds not only promotes strong teeth but also significantly improves height development.

In 30g of sesame seeds, you can find 22% calcium, 25% magnesium, 32% manganese, and 21% zinc. These are essential nutrients for bone development and height growth in humans.


Almonds contain approximately 269mg of calcium, which accounts for 27% of the daily calcium requirement for humans. Therefore, nutrition experts recommend incorporating almonds into your daily diet to supplement your body’s calcium needs. Consuming a cup of almond milk means providing your body with 320mg of calcium.

In addition, the phosphorus content in almonds has a significant impact on the health of bones and teeth, preventing the risk of osteoporosis and promoting height development. Almonds are also rich in magnesium, which helps maintain calcium levels in the body and build stronger and more resilient bones.




Cashews contain 40% of the recommended daily intake of copper and 22% of the necessary magnesium, as advised by nutrition experts. Magnesium is one of the essential minerals that, when combined with calcium, contributes to the formation of bone components in the body. Insufficient magnesium can result in decreased bone density, reduced joint flexibility, and impact on height.

Cashews are one of the excellent grains for bone health. They also contain copper, a crucial element for enzymes involved in collagen and elastin synthesis, which play a vital role in maintaining bone and joint development and flexibility.


In addition to being known as a high-protein source, eggs are rich in nutrients beneficial for bone health. They are a plentiful source of calcium for the body. With one egg, you can provide your body with 27mg of calcium and various other essential nutrients for overall body development, such as vitamin A, vitamin D, vitamin C, iron, and vitamin B12. However, experts recommend consuming a maximum of two chicken eggs per day.



Sweet Potatoes

Sweet potatoes can be considered a superfood for health. They not only offer numerous benefits to the body but also provide an effective source of calcium for height growth. According to some studies, 100g of sweet potatoes can provide the body with 30mg of calcium.


Soybeans, also known as edamame or soy, are rich in nutrients that are beneficial for the body, including calcium. Soybeans are commonly used in many American and Asian family meals. In 100g of soybeans, there is approximately 277mg of calcium, which contributes to strong and healthy bones.

Although soybeans may not be a grain with high calcium content, they contain a significant amount of isoflavones. These are antioxidant compounds that are useful in preventing osteoporosis and enhancing the body’s ability to absorb calcium, thereby promoting height development.

Cove Beans

Cove beans are a food that provides a wide range of nutrients for the body, including calcium. Therefore, you can incorporate cove beans into your regular meals. Cove beans contain significant amounts of vitamin K, silicon, and calcium. Silicon is a substance that helps enhance bone density, while calcium is essential for promoting height development and preventing other bone-related diseases. If you are looking for a food to supplement calcium in your body, cove beans are an ideal suggestion. However, to preserve the calcium content in cove beans, it is recommended to cook them by boiling or stir-frying.


In general, many types of cheese have high calcium content because they are typically made from cow’s or goat’s milk. One of the cheeses with high calcium content is grated Parmesan cheese. In 100g of grated Parmesan cheese, there is a significant amount of calcium.


Similar to spinach and kale, broccoli is also one of the vegetables with high calcium content. In one cup of broccoli, there is about 87mg of calcium, abundant fiber and protein, as well as iron, potassium, calcium, selenium, and magnesium, along with vitamins A, C, E, K, and a range of B vitamins, including folic acid. Moreover, research has shown that compounds in broccoli may help prevent bladder, breast, colon, and stomach cancers.


Yogurt not only serves as a source of vitamin D for the body but also is an effective way to supplement calcium. Some studies have shown that consuming 245ml of plain yogurt daily can fulfill approximately 30% of the daily calcium requirement.

Mung Beans

In 100g of mung beans, there is about 37mg of calcium, and notably, they are rich in vitamin K. These two components are important for the healthy development of bones, preventing bone degeneration, and promoting height growth. Mung beans also contain silicon, although in smaller amounts, which aids in bone regeneration and development. Some delicious dishes made from mung beans that you can try are mung bean sweet soup, mung bean and duck congee, and mung bean-filled buns.

White Beans

With their high nutritional content, including calcium, white beans are considered a food that helps in height development. 100g of white beans contains 160mg of calcium. Consuming white beans is seen as an effective measure for promoting bone health.

Along with calcium, phosphorus, potassium, magnesium, and sodium in white beans contribute to strengthening the bones, ensuring their strength and good development. Noteworthy white bean dishes include garlic-stewed white beans, chicken and white bean soup with mugwort, mung bean sweet soup, white bean salad, bone-stewed white beans, and taro-stuffed white beans.

The importance of calcium in height development cannot be understated, so it’s crucial to supplement it daily through meals. Insufficient calcium intake not only affects height but also has a significant impact on bone health and other body parts.

Read more: Does Zinc Help with Height Growth?

The above is a list of calcium-rich foods that you should incorporate to effectively improve height. Hopefully, this information will be somewhat helpful in your height improvement journey. Don’t forget to explore other height increase methods shared by us.

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