Vegan Diet: Growing Taller, Healthier, And Happier

While genetics is the main factor influencing a person's height, diet also plays a significant role. A well-rounded vegan diet can help ensure proper growth and development, leading to optimal height. This is especially true for children and teenagers, where nutrition is the most significant factor in healthy growth. A diet rich in nutrients like protein, calcium, vitamin D, magnesium, and phosphorus supports bone health and height growth. For example, almonds support bone health by inhibiting the formation of osteoclasts, cells that break down bone tissue. Legumes, leafy greens, and sweet potatoes are also nutrient-dense foods that can help with healthy growth.

Eat protein-rich foods: beans, nuts, seeds, legumes, and soy products

Eating protein-rich foods is essential for growing taller and maintaining your height. Protein plays a key role in healthy development while also promoting tissue repair and immune function.

Beans, nuts, seeds, legumes, and soy products are excellent sources of protein for vegans. Beans, for example, are incredibly nutritious and an especially good source of protein. They also contain high amounts of iron and B vitamins, which can help prevent anemia. Iron is required for tissue growth, and iron deficiency anemia may cause growth retardation in children.

Nuts and seeds are also great sources of protein and other essential nutrients. For example, almonds are jam-packed with many of the vitamins and minerals necessary for growing taller. They are high in vitamin E, a fat-soluble vitamin that doubles as an antioxidant. A deficiency in vitamin E can have serious side effects, including stunted growth in children.

Legumes are another protein-rich food group that can help with growing taller. They are also a good source of several other micronutrients like calcium, vitamin D, magnesium, and phosphorus, which are involved in bone health and central to growth.

Finally, soy products such as tofu are also a healthy source of protein and suitable for vegans. Tofu is also low in calories, but it should not be overeaten as it contains phytic acid, which reduces calcium absorption.

Consume vitamin D: sunlight, supplements, fatty fish, egg yolks, and mushrooms

Consuming vitamin D is essential for vegans to maintain healthy bones and teeth. The body needs vitamin D to regulate calcium and phosphate levels, which are necessary for keeping bones, teeth, and muscles healthy. Here are some ways vegans can ensure they get enough vitamin D:

Sunlight

Sunlight is a great source of vitamin D for vegans. Spending time in the sun allows the body to convert cholesterol into vitamin D. Aim for 10 to 30 minutes of sun exposure three times a week. However, be mindful of the intensity of the sun and your skin's sensitivity, and cover up or protect your skin to prevent sunburn.

Supplements

Vitamin D supplements are a convenient way to boost your vitamin D intake. Look for vegan-friendly options, as not all supplements are suitable for vegans. To enhance absorption, take vitamin D supplements with a meal, especially one containing healthy fats like avocados, nuts, and seeds.

Fortified Foods

Fortified foods are an excellent way to increase vitamin D intake for vegans. Many plant-based milk alternatives, such as almond milk, soy milk, rice milk, and cashew milk, are fortified with vitamin D. Fortified cereals, breakfast cereals, and fat spreads are also good options. Always remember to check the labels to ensure the vitamin D source is suitable for vegans.

Mushrooms

Mushrooms are one of the few non-animal sources that contain significant amounts of vitamin D. Look for mushrooms exposed to ultraviolet light during growth, as they can contain up to 450 IU per 100-gram serving. You can also boost the vitamin D content of whole mushrooms by placing them gill-side up in the sun for a few hours.

Get vitamin A: carrots, spinach, sweet potatoes, mangoes, and apricots

Vitamin A is an essential nutrient that plays a role in many bodily processes, including growth and development. It is also crucial for maintaining healthy vision, especially in low-light conditions. A deficiency in vitamin A can lead to night blindness and impaired growth and development, particularly in children and pregnant women.

Vitamin A needs to be sourced from your diet as the body does not produce it. Some good sources of vitamin A are:

Carrots

Carrots are one of the most well-known sources of vitamin A. They contain high levels of beta-carotene, a type of carotenoid that the body converts into vitamin A. Beta-carotene is essential for maintaining healthy vision and supporting immune function. Half a cup of raw carrots contains 459 mcg of vitamin A, which is 51% of the daily recommended value.

Spinach

Spinach is a nutrient-rich vegetable packed with carotenoids, vitamin A, vitamin K, iron, and calcium. It also helps reduce oxidative stress, promote eye health, fight cancer, and regulate blood pressure. To maximize the absorption of vitamin A from spinach, it is beneficial to consume it with a source of fat, such as olive oil, avocado, or nuts. Each half-cup of boiled spinach provides 573 mcg of vitamin A, which is 64% of the daily recommended value.

Sweet Potatoes

Sweet potatoes are an excellent source of vitamin A, with one whole baked sweet potato providing 1,403 mcg of vitamin A, which is 156% of the daily recommended value. The vitamin A in sweet potatoes is in the form of beta-carotene, which research suggests may help protect against age-related macular degeneration and certain types of cancer. Sweet potatoes are also a good source of vitamin B6, vitamin C, potassium, and fiber.

Mangoes

Mangoes are a delicious source of vitamin A, providing about 25% of the daily recommended value per cup of sliced fruit. They are also packed with vitamins A and C, antioxidants, and are low in calories.

Apricots

Apricots are another great source of vitamin A, with two apricots containing 67 mcg of retinol activity equivalents (RAE). Dried apricots contain even more vitamin A, with ten dried apricot halves providing 63 mcg of RAE. However, dried apricots also contain a lot of sugar and calories, so it is important to consume them in moderation.

Incorporating these vitamin A-rich foods into a balanced vegan diet can help ensure adequate intake and support overall health and well-being.

Calcium-rich foods: dairy, leafy greens, tofu, soybeans, and almonds

Calcium is an important mineral for people of all ages. It is well known for its role in building and maintaining strong bones and teeth, but it is also involved in muscle contraction, blood pressure regulation, nerve transmission, and blood clotting.

The amount of calcium you need depends on your age and life stage. For instance, in the UK, males are recommended to have a daily intake of 1000 mg, while females are recommended 800 mg.

While dairy is often thought of as the main source of calcium, there are many calcium-rich foods that are suitable for vegans.

Soybeans and Soy Products

Soybeans are naturally rich in calcium, and 172 grams of cooked soybeans provides 13% of the daily recommended value. Tofu, tempeh, and natto are also rich in calcium, especially if they are made with calcium sulfate, which contains 683 mg of calcium per 3.5 ounces (100 grams).

Leafy Greens

Some vegetables, especially bitter ones like dark leafy greens and cruciferous vegetables, are rich in calcium. For instance, cooked spinach, turnip greens, mustard greens, and collard greens provide 164 mg per cooked 1/2 cup (70–135 grams, depending on the variety). It is worth noting that vegetables contain varying levels of antinutrients, such as oxalates, which can bind to calcium in the gut and reduce its absorption. Therefore, low- and moderate-oxalate vegetables like turnip greens, broccoli, and kale are considered better sources of calcium than higher-oxalate vegetables like spinach, beet greens, and Swiss chard.

Almonds

All nuts contain small amounts of calcium, but almonds are especially rich, providing 96 mg per 1/4 cup. Brazil nuts are the second-best source of calcium, providing around 4% of the daily recommended value per 1/4 cup.

Dairy Alternatives

Plant-based milk and yoghurt alternatives are often fortified with calcium and vitamin D. For example, a 200ml portion of fortified almond, soya, oat, or coconut milk typically provides 240 mg of calcium. Similarly, a 125g portion of fortified plain soya or coconut yoghurt provides 150 mg of calcium.

In addition to the above, other calcium-rich foods that are suitable for vegans include beans, lentils, seeds, grains, seaweed, fruits, fortified foods and drinks, and blackstrap molasses.

While a well-planned vegan diet can provide sufficient calcium, it is important to note that calcium absorption is reduced by compounds in plants, such as oxalates and phytates. Therefore, it may be beneficial to include calcium-fortified foods in your diet and ensure adequate vitamin D intake, either through sunlight exposure or supplements, to optimize calcium absorption.

Exercise, good posture, and sufficient sleep are important

While genetics play a significant role in determining your height, lifestyle factors such as exercise, posture, and sleep can also influence your growth. Here's why these factors are important:

Exercise

Regular exercise, particularly during childhood and adolescence, can promote healthy bone growth and increase height. Weight-bearing exercises like running, jumping, and strength training can help stimulate the growth of bones and increase bone density. Additionally, stretching exercises can help improve posture and prevent slouching, making you appear taller. Staying active also contributes to overall health and well-being, which indirectly supports proper growth and development.

Good Posture

Maintaining good posture is crucial for achieving and showcasing your optimal height. Slouching or hunching can compress the spine and lead to a reduction in height over time. Standing and sitting up straight helps create room for proper bone growth and ensures that your spine is in proper alignment. Good posture also makes you appear taller and more confident.

Sufficient Sleep

Getting enough sleep is essential for growth, especially during childhood and adolescence. Sleep is the time when the body produces growth hormones, and inadequate sleep can disrupt this process. Aim for the recommended amount of sleep for your age group to support optimal growth and overall health.

In addition to these factors, a well-rounded vegan diet that includes essential nutrients like protein, calcium, vitamin D, magnesium, and phosphorus is crucial for bone health and height growth. However, it's important to remember that height is largely determined by genetics, and these factors can only support growth within the range defined by your genetic makeup.

Frequently asked questions