Beans

Beans are high in protein and iron, which can protect against anemia and promote
proper growth.

Chicken
Chicken is an excellent source of many nutrients for growth, such as protein,
vitamin B12, and taurine.

Almonds
Almonds are high in vitamin E and have been shown to inhibit the formation of
osteoclasts, a type of cell that breaks down bone tissue.

Leafy greens
Leafy greens are high in vitamin K, which supports bone health. One study found
that regular intake of greens could preserve bone mass.

Yogurt
Yogurt is high in protein, as well as calcium, magnesium, phosphorus, and
potassium. Some types may also contain probiotics, which may help improve growth.

Sweet potatoes
Sweet potatoes are rich in vitamin A, which helps enhance bone health. They’re
likewise high in fiber to promote digestive health and nutrient absorption.

Eggs
Eggs are rich in protein and vitamin D, along with several other important
micronutrients. Studies show that regular egg intake could be associated with
increases in height.

Berries
Berries are high in vitamin C, which promotes cell growth, supports tissue repair,
and increases collagen production.

Milk
Milk contains a good amount of protein in each serving, along with several
micronutrients that can support bone health to increase or maintain growth.

Fish

Banana

You should limit or avoid foods containing:

sugar
trans fats
saturated fats