Contents:
- Medical Video: Top 8 Foods To Increase Height After 18
- 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
Medical Video: Top 8 Foods To Increase Height After 18
Puberty during adolescence is an important period for growth. At this time, bone growth will reach its peak. To support bone growth and development many vitamins and minerals are needed, such as calcium, vitamin D, phosphorus, vitamin C, magnesium, and many more.
The lack of intake of some of the nutrients above can make bone growth not optimal, and for the long term can cause osteoporosis. If you or your child is experiencing puberty, you should consume foods that contain these vitamins and minerals to support bone growth. Well, what are the foods that contain vitamins and minerals that bone needs?
Food for bone growth
Some of the following foods contain nutrients needed for bone growth and development.
1. Milk
Milk is one source of protein and calcium which is important for bone growth. One glass of milk contains about 30% of the calcium the body needs, according to the National Institutes of Health's Office of Dietary Supplements (ODS). In addition to calcium, milk is usually fortified or added to the content of vitamin D into it. Both of these substances, calcium and vitamin D, greatly aid bone growth and development, especially during peak bone growth. 99% of calcium in the body is found in bones, so eating foods that contain lots of calcium is very necessary during bone growth.
Some studies have also found that there are hormones that support growth in milk, called insulin-like growth factor-1 (IGF-1). Based on Bonjour's research, et al., In 2001, IGF-1 was an important factor for the growth of bone length. Eating foods that contain high 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 the calcium requirement per day. While 1.5 ounces of cheddar cheese contains more than 30% of the calcium requirement per day. The type of cheese that contains the most calcium is the type of mozzarella cheese. Some yogurt and cheese products are also fortified with vitamin D.
3. Green leafy vegetables
Some green leafy vegetables contain calcium needed by bones, such as broccoli, kale leaves, lettuce, and collard green. Besides containing calcium, green leafy vegetables also contain vitamin K. Vitamin K has an important role in the regulation of calcium and bone formation. Low vitamin K levels in the body are associated with low bone density. Consume 1 or more servings 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 foods that are high in calcium and spinach at the same time.
4. Fatty fish
Fatty fish such as salmon and sardines contain vitamin D and omega-3 fatty acids. And if you eat salmon or sardines in cans that still have bones, you also get calcium. Another type of fish containing vitamin D, namely tuna. In 3 ounces of canned tuna contains 154 IU or 39% vitamin D. Besides vitamin D, tuna also contains potassium, magnesium, and omega-3 fatty acids.
Omega-3 fatty acids also play a role in the formation of bone structure, function, and development. Fatty acids are also needed for calcium metabolism, and are important components in all membranes, such as in the 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 egg whites only, maybe eggs cannot provide the necessary bone needs, because only the yolk contains vitamin D. Egg yolks provide about 6% of the vitamin D needed by the body per day.
6. Fruits
Several types of fruits can help bone growth and development. Papaya, oranges, pineapple and strawberries contain vitamin C. Vitamin C functions in collagen synthesis, the main protein in bone.
7. Red meat
Meat, especially red meat, contains phosphorus and magnesium which are needed by bones. More than half of the bone mass is formed by phosphorus minerals. Lack of phosphorus can interfere with bone mineralization. In addition, mineral magnesium is also needed for bone formation. Magnesium can help increase bone strength. And magnesium also has a role in many mineral metabolism.
Other food sources containing phosphorus are seafood, nuts, wheat, potatoes, and corn. While food sources containing magnesium are tofu, wheat, beans, such as almonds and cashews.
8. Carrots
Carrots are one of the high sources of vitamin A. Vitamin A is needed for normal bone growth. Vitamin A deficiency can increase the risk of abnormal bone growth. However, too much vitamin A also has a negative impact on bone health. Therefore, consume vitamin A in sufficient quantities and you should avoid taking vitamin A supplements if it is not needed.
READ ALSO
- Why Our Body Needs Calcium (Not for Bones Only)
- Plus Minus 3 Types of Milk Alternatives to the Cow Milk Allergy
- What You Need To Know About Bone Density Tests
