Table of contents:
- Food for bone growth
- 1. Milk
- 2. Dairy products
- 3. Green leafy vegetables
- 4. Fatty fish
- 5. Egg yolks
- 6. Fruits
- 7. Red meat
- 8. Carrots
Puberty during adolescence is an important time for growth. At this time, bone growth will reach its peak. To support bone growth and development, it takes a lot of vitamins and minerals, such as calcium, vitamin D, phosphorus, vitamin C, magnesium, and many more.
Lack of intake of some of the nutrients above can make bone growth not optimal, and in the long term it can lead to osteoporosis. If you or your child is going through puberty, you should eat foods that contain these vitamins and minerals to support bone growth. So, what are the foods that contain the vitamins and minerals that bones need?
Food for bone growth
Some of the following foods contain nutrients needed for bone growth and development.
1. Milk
Milk is a source of protein and calcium which is essential for bone growth. One glass of milk contains about 30% of the calcium your body needs, according to the National Institutes of Health's Office of Dietary Supplements (ODS). Apart from calcium, milk is usually fortified or added with vitamin D in it. These two substances, calcium and vitamin D, are very helpful for bone growth and development, especially during the peak period of bone growth. 99% of the calcium in the body is found in the bones, so eating foods that contain lots of calcium is very necessary during bone growth.
Several studies have also found that there is a growth-promoting hormone in milk, called insulin-like growth factor-1 (IGF-1). Based on the research of Bonjour, et al, in 2001, IGF-1 is an important factor for bone length growth. Eating foods that are high in animal protein, such as milk, can increase IGF-1 levels in the body.
2. Dairy products
Dairy products such as yogurt and cheese can also support bone growth and development. Yogurt and cheese contain lots of calcium. 8 ounces of low-fat yogurt contains 42% of calcium per day. Meanwhile, 1.5 ounces of cheddar cheese contains more than 30% of calcium needs per day. The type of cheese that contains the most calcium is the type of mozzarella cheese. Some yogurt and cheese products have also been fortified with vitamin D.
3. Green leafy vegetables
Some green leafy vegetables contain calcium that bones need, such as broccoli, kale, lettuce, and collard green. Apart from containing calcium, green leafy vegetables also contain vitamin K. Vitamin K has an important role in calcium regulation and bone formation. Low levels of vitamin K in the body are associated with low bone density. Consume 1 or more serving of broccoli, kale leaves, lettuce, and collard green can help meet the needs of vitamin K per day, which is 120 mcg / day for men and 90 mcg / day for women.
However, not all green leafy vegetables are good for bone growth. Like spinach, although it contains calcium, it also contains oxalic acid which can inhibit calcium absorption. It's best to avoid eating calcium and spinach at the same time.
4. Fatty fish
Fatty fish like salmon and sardines contain vitamin D and omega-3 fatty acids. And if you eat canned salmon or sardines that still have bones, you're getting calcium too. Another type of fish that contains vitamin D, namely tuna. In 3 ounces of canned tuna contains 154 IU or 39% vitamin D. Apart from vitamin D, tuna also contains potassium, magnesium, and omega-3 fatty acids.
Omega-3 fatty acids also play a role in bone structure, function and development. Fatty acids are also required for calcium metabolism, and are an important component in all membranes, such as cartilage and bone membranes.
5. Egg yolks
Eggs also contain vitamin D which can help with bone growth. However, for those of you who like the white part of the egg alone, the egg may not be able to provide the bones needed, because only the yolk contains vitamin D. Egg yolk provides about 6% of the vitamin D needed by the body per day.
6. Fruits
Several types of fruit can help with bone growth and development. Papaya, oranges, pineapples, and strawberries contain vitamin C. This vitamin C functions in the synthesis of collagen, the main protein in bones.
7. Red meat
Meat, especially red meat, contains phosphorus and magnesium which bones need. More than half of bone mass is formed by the mineral phosphorus. Phosphorus deficiency can interfere with bone mineralization. In addition, the mineral magnesium is also needed for bone formation. Magnesium can help increase bone strength. And also magnesium has a role in many mineral metabolism.
Other food sources that contain phosphorus are seafood, nuts, wheat, potatoes, and corn. While food sources that contain magnesium are tofu, wheat, nuts, such as almonds and cashews.
8. Carrots
Carrots are a high source of vitamin A. Vitamin A is necessary for normal bone growth. Vitamin A deficiency can increase the risk of abnormal bone growth. However, too much vitamin A also negatively impacts bone health. Therefore, consume adequate amounts of vitamin A and you should avoid taking vitamin A supplements if they are not needed.
