Does Spinach Make You Grow Taller?

by   |   Oct 19, 2022

While height mainly depends on genetics, getting enough nutrients in your diet is necessary for proper growth and development. Any individual needs a proper amount of vitamins and minerals to increase cell growth and add strength to the bones. And vegetables are a natural source of these nutrients that you should consume daily.

So, does spinach make you grow taller?

Continue reading to get a clear answer!

What are the nutrition facts of spinach?

Spinach is an excellent staple to add to your diet because this leafy green veggie grows all year round and is loaded with a variety of vitamins and minerals.


3.5 ounces (100 grams) of raw spinach include [1]:

  • Calories: 23 kcal
  • Water: 91.4 g
  • Protein: 2.86 g
  • Carbs: 3.63 g
  • Fiber: 2.2 g
  • Sugar: 0.42 g
  • Calcium: 99 mg
  • Magnesium: 79 mg
  • Iron: 2.71 mg

Carbs and fiber

Spinach is low in carbs yet rich in insoluble fiber, which might support your digestive system, particularly in preventing constipation.

Vitamins and minerals

  • Spinach is high in carotenoids, which your body can change into vitamin A.
  • Vitamin C is a potent antioxidant that enhances skin health and immunity.
  • Vitamin B9 or folate is a necessary component for supporting normal cellular function and tissue growth.
  • Calcium is known as a vital mineral for bone health as well as an essential molecule for your muscles, heart, and nervous system.
  • Magnesium plays a critical role in maintaining muscle and nerve function, improving energy metabolism, regulating heart rhythm, and supporting healthy immunity.

Plant compounds

Spinach also contains important plant compounds that might promote overall health, such as lutein, nitrates, zeaxanthin, kaempferol, and quercetin.

Does eating spinach help improve your height?

When it comes to spinach, we definitely think about Popeye, a fictional cartoon character. He is a sailor who extremely loves spinach because it gives him strength.

But is it true?

Back in 1870, a German chemist, named Erich von Wolf, examined the amount of iron in spinach. He made a mistake when transcribing data from his notebook, and changed the iron content from 3.5 mg to 35 mg in a 3.5-ounce serving. So, when Popeye was created, the studio decided to let him eat spinach for enhanced strength due to its health properties, increasing American consumption of spinach by a third. Although this error was finally corrected in 1937, it spread and spread.

Now, let’s turn back to the above question.

That said, consuming spinach might help you get taller. From the nutritional facts mentioned above, this leafy green vegetable is truly a powerhouse of nutrients needed for height growth as well as the functioning of the body. It is also low in calories, which helps maintain body weight and makes you look slender and tall.

Spinach is versatile in cooking methods. Moreover, it can be delicious when combined with other foods.

  • Saute fresh spinach with olive oil, garlic, and onion for a quick and nutritious side dish.
  • Microwave it with lemon juice, olive oil, and mozzarella or cheddar cheese.
  • Add cooked spinach with chicken broth, onions, garlic, and a russet potato in a blender to make a hearty soup.
  • Toss toasted almonds, spinach, feta, apples, and red onions, and dress with a mustard vinaigrette to make a classic salad.

What are other health benefits of eating spinach?

In addition to healthy bones, spinach delivers abundant health benefits.

Maintaining good vision

Spinach is rich in carotenoids (lutein and zeaxanthin), which are known to prevent age-related eye issues, like cataracts and macular degeneration. As mentioned above, these carotenoids will be transformed into vitamin A, which is helpful for supporting healthy vision.

Lowering blood pressure

Thanks to a high amount of potassium, spinach might help lower or control high blood pressure. That is because potassium can decrease the effects of sodium in the body. Also, it is naturally rich in nitrates, a great compound in relaxing blood vessels to lower arterial stiffness and support dilatation.

Supporting skin and hair health

Due to large quantities of vitamin A, spinach might control oil production in the hair follicles and skin pores to nourish the hair and skin. Moreover, vitamin C is necessary for creating and keeping collagen, which delivers structure to skin and hair.

Preventing oxidative stress

Oxidative stress starts from free radicals, which may stimulate aging and boost your risk of diabetes and cancer [2]. But consuming spinach helps bring antioxidants, which fight oxidative stress and help decrease the damage it causes.

Things to watch out for

Although eating spinach does deliver many health benefits, avoid overeating it, or you might get some unexpected side effects.

  • Spinach is rich in calcium and oxalates. So, if you are at a high risk of developing kidney stones, you should limit your spinach intake.
  • It is also high in vitamin K1, which might lead to an issue for those on blood thinners.

So, how much spinach a day should you eat?

A cup of fresh spinach or a half cup cooked daily is ideal.


Are there any vegetables that can make you grow taller?

Of course, yes. Take a look below now!

Brussels sprouts

Brussels sprouts are stuffed with a variety of vitamins, minerals, fiber, protein, and iron. They also include anti-cancer properties thanks to the presence of antioxidants that might prevent free radicals.


Like Brussels sprouts, broccoli belongs to the cabbage family, and is rich in fiber, iron, and vitamin C. Adding it to your diet may support the functioning of the body and boost height thanks to the presence of vitamin K and other nutrients.

Bok choy

Bok choy is a Chinese cabbage that has a high amount of carbs, fiber, vitamins, and minerals. Consuming it regularly can help stimulate the body’s growth hormones and support overall growth.


Rhubarb stalks are rich in vitamin K, a key nutrient in promoting bone density and reducing the risk of fractures. These stalks are so fleshy and sour that you easily pair them with other foods to double the amount of bone-nourishing nutrients.


Another veggie that is very high in nutritional value is okra. The nutrients are effective to promote the growth of new cells inside the body. Also, they deliver sticky gum that works as a laxative, improving the digestion process.

Beans and peas

Including beans and peas in your diet in combination with veggie salad or other vegetables might boost the production of growth hormones in the body. That is because:

  • Beans are loaded with protein, folate, fiber, and carbs.
  • Peas are packed with vitamins, minerals, protein, lutein, and fibers.


Turnips are rich in vitamins, fat, cholesterol, and other properties that may release height-increasing hormones. Regular consumption of turnips in different forms, like mixed veggies, gravies, or freshly extracted turnip juice, might increase overall growth, including your height.

Final word

We hope you will now start appreciating spinach and other vegetables since they might help you not only grow taller but also give you a healthy and disease-free life. Vegetables are a powerhouse of vital nutrients, and it is highly recommended to eat them regularly for a natural and effective growing process.

What are you waiting for?

Time to get cooking!

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