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Journalism of Courage
Digital creator Gurneet Singh’s recent social media post highlights an interesting connection between diet and height. Referencing Bollywood actors and their children, he says that most kids of the younger generation are much taller than their parents. Why? The answer lies in their nutrition—more importantly, their protein intake.
“Dad: 5’6” Son: 6’2” This is why,” Singh captioned his Instagram post, alluding the main change to their protein intake. “Traditionally, most Indian families at that time didn’t eat dairy and meat at every meal. For example, if they were having paneer, it would maybe be a few pieces in the curry. Maybe they were having eggs every other day, and meat was a part of their weekend specials,” said Singh.
But he believes that these youngsters had animal-based protein at every single meal. “This made all the difference because that extra high-quality protein from these animal-based sources contributed to their bones being better developed, more muscle and also their height,” he added.
Curious, indianexpress.com reached out to health experts to understand this connection better.
Edwina Raj, Head of Services—Clinical Nutrition & Dietetics, Aster CMI Hospital, Bangalore, said that protein plays an important role in influencing a child’s height. Understanding the relationship between nutrition and height development is essential, as various nutrients contribute to the overall growth process, so protein alone doesn’t help. Among other contributing factors, protein is vital and acts as a building block for the development of muscles, bones, and other tissues that are crucial during the growth phases of childhood.
Concurring, Pratiksha Kadam, Chief Dietitian, Kokilaben Dhirubhai Ambani Hospital, Navi Mumbai said that height is influenced by a mix of genetics, hormones, physical activity, and nutrition—but among these, diet plays a critical supporting role, particularly in the growth years. “Protein provides the body with amino acids, the building blocks needed for the production of growth hormone and other crucial biological processes,” she added.
Raj said that a well-balanced diet should include adequate protein and other vital nutrients such as vitamins and minerals like calcium, phosphorus, and magnesium to support height growth effectively.
“Foods rich in protein, such as lean meats, fish, dairy, legumes, nuts and seeds should be incorporated into daily meals. It is equally important to ensure that the vitamin D levels are optimized, as it helps absorb calcium, which plays a critical role in bone health and development,” she said. Whole grains, fats and oils, fruits, and vegetables should also not be overlooked, as they provide fuel as energy, vitamins, and minerals that support overall health and growth.
While protein is a key factor in determining a child’s height, Raj emphasised that adopting a holistic approach to nutrition is essential. A diverse and balanced diet incorporating a variety of food groups will not only support height growth but also promote overall well-being.
According to Kadam, regular physical activity, outdoor play, and adequate sleep which stimulates growth hormone secretion is vital. While genetics will ultimately set the limits of height, optimal nutrition—especially protein—can help children reach their full growth potential. Thus, parents and caregivers should focus on providing meals rich in essential nutrients, ensuring that children receive the necessary support for their growth and development during these formative years.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
