What Are Those Food Can Promote Bone Growth

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The way to health read: what to eat to promote bone growth? Only to ensure adequate nutrition to promote bone growth, children will grow taller, grow healthy! So what to eat to promote bone growth? Here is a small introduction to promoting bone growth of several key nutrients!

What to eat to promote bone growth?

Children's bone development is related to future height and health, although human height is largely influenced by genetics, acquired factors should not be ignored. Eat more food to promote bone growth is good for children to grow taller, so what to eat to promote bone growth? The following is a small introduction for you.

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1, dairy products

Calcium is the basis for strong bones. The most common source of calcium is undoubtedly milk. 100 grams of milk contains about 110 milligrams of calcium, 300 milliliters of milk a day, to meet 30% of the adult calcium a day. In addition, its amino acid composition and the human body are basically similar, the digestion and absorption rate is very high, and it also contains more vitamin D, vitamin B12 and so on.

2、Green leafy vegetables

Certain vegetables are also exceptionally rich in calcium, such as cabbage, spinach, broccoli, cabbage, tomatoes, and so on. As most vegetables contain oxalic acid, which reduces the absorption of many minerals and trace elements, including calcium, making the absorption rate of calcium in vegetables low, so you need to consume sufficient amounts to supplement the amount of calcium outside of dairy products, and all types of vegetables and milk should be consumed separately from each other.

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3, vitamin D food

Vitamin D can promote intestinal absorption of calcium, maintain blood calcium concentration, promote bone mineralization, vitamin D deficiency can lead to rickets, osteoporosis, immune, blood and other system diseases; vitamin D food sources are animal liver and egg yolk, but the content is low, through the skin natural synthesis is more recommended, is more sun exposure, so more encourage children to be more active outdoors.

4, magnesium-containing food

Human body 60%-65% of magnesium exists in the bones. In the formation of new bone, magnesium plays an important role. Nori, whole-grain foods, almonds, peanuts, and spinach, etc. are rich in magnesium. Every week eat 2-3 times peanuts, each 5-8 grain can meet a person's magnesium needs; drinking more water can also promote the absorption of magnesium.

5, seafood

Shrimp and other fatty fish can provide a large number of nutrients to promote bone growth. They contain calcium and assist in calcium absorption of vitamin D, also rich in omega- 3 fatty acids. Fish oil supplements have been shown to reduce bone loss in older women and can prevent osteoporosis.

6、Foods with potassium

A study published in the American Journal of Environmental Nutrition also pointed out that potassium prevents calcium loss and makes bones harder. To replenish potassium, eat more fruits such as bananas, oranges, plums and raisins, vegetables such as tomatoes, potatoes, spinach, and yams, and seaweed foods such as nori and kelp is the safest and most effective way.

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7、Soybean products

Soybean products are products from soybeans. In meeting the body's protein needs, soy products have the same high calcium content as milk. In addition, some studies have shown that plant-based ingredients isoflavones can also enhance bone density. And soy products (such as tofu) are rich in isoflavones and exhibit estrogen-like effects on the organism. Therefore soy may be useful for postmenopausal women to prevent bone disease.

8, vitamin A food

Vitamin A can promote bone growth and strong teeth. If lacking, it leads to darkened tooth enamel and a failure to grow taller. Our adolescent's vitamin A intake is only up to half of the supply, a general lack, affecting the development of vision and bones. Experts recommend a daily supplement of 400 micrograms.

9, nuts

Nuts can promote bone health in many ways. Almonds, pistachios, and sunflower seeds are high in calcium food. Walnuts and flaxseeds are rich in omega- 3 fatty acids. Peanuts and almonds contain potassium, which helps reduce calcium loss in the urine. In addition, nuts contain protein and other nutrients that are also beneficial to strong bones.

10, vitamin K food

Harvard University research shows that if women have a low intake of vitamin K, it will increase the risk of osteoporosis and femur fractures. Dutch research, on the other hand, found that supplemental vitamin K can promote bone health in children and reduce the incidence of arthritis. The darker the green color of the vegetable leaves in the diet, the higher the amount of vitamin K. As long as you eat 500 grams of vegetables a day, which contains more than 300 grams of dark green leafy vegetables, you can effectively prevent vitamin K deficiency.

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11, vitamin B12 food

Vitamin B12 is the only vitamin that contains the mineral phosphorus, which plays an important role in maintaining bone hardness. Whole wheat bread and algae products such as spirulina are foods rich in vitamin B12.