Leafy Greens: Rich in calcium, Vitamin K, and magnesium, these provide building blocks for strong bones and support bone metabolism. Examples include spinach, kale, collard greens, and broccoli.
Beans and Lentils: Excellent sources of plant-based protein, essential for cell growth and repair, including in bones. They also contain iron, important for oxygen transport and energy production.
Sweet Potatoes: Rich in Vitamin A, which plays a role in bone growth and development. Additionally, they offer Vitamin C, essential for collagen production, a key component of bones and cartilage.
Soybeans: A complete protein source containing all essential amino acids for growth and development. They're also rich in calcium and other bone-supportive nutrients.
Milk and Yogurt: Excellent sources of calcium and Vitamin D, crucial for bone mineralization and growth. Choose fortified options for added Vitamin D benefits.
Nuts and Seeds: Provide healthy fats, protein, and various vitamins and minerals like calcium, magnesium, and phosphorus, all contributing to bone health and development.
Fruits: While not directly linked to height, fruits offer a variety of vitamins and minerals essential for overall health and well-being, indirectly impacting growth and development. Choose options rich in Vitamin C like oranges and berries.