Every meal is a small chance to give a growing body what it needs. Here are six everyday foods and what science says they bring to the table. Scientists estimate that much of a person's height is shaped by genetics, but environmental factors such as nutrition are essential for normal growth and development, and they are something families can shape every day.

Children and teenagers have especially high nutrient needs during their growing years and growth spurt. For adults, the same foods help keep bones and joints strong.

To support normal, healthy growth, a balanced diet should include plenty of both macronutrients and micronutrients. Macronutrients are fats, carbs, and proteins that provide energy for your body. Micronutrients are important vitamins and minerals that you need in smaller amounts.

Here are 6 foods that support healthy growth, bone density, and overall bone health:

1. Milk and dairy products (cheese, yogurt)

Milk contains almost every single nutrient that your body needs. Cow milk is a rich source of protein – providing about 7.7 grams per each cup (240 ml).

Proteins are our body's building blocks. Greek yogurt contains 12-18 grams per 5 oz portion and ½ cup of cottage cheese contains 14 grams protein.

Cow milk and dairy products are also rich in calcium and vitamin D. An adequate calcium intake is necessary for bone growth and skeletal development.

Vitamin D helps the body absorb and use calcium. Getting enough calcium through childhood and adolescence helps build peak bone mass, the "bone bank" that supports strong bones later in life.

Find here a list of foods that are especially rich in calcium:

A review published in the American Journal of Clinical Nutrition described milk as an important source of nutrients during puberty, a key window for building bone mass. Researchers noted that both its calcium and some of its other natural components may play a role.

However, milk should be avoided if you have an allergy or intolerance.

2. Eggs

Eggs are a good source of nutrients for growth and child development. They contain a wide variety of nutrients, including vitamins, phosphorus, and protein. An average-sized egg contains 6-7 grams of protein.

A 6-month study in Ecuador found that adding one egg a day to young children's diets was associated with better growth measures, a reminder of how valuable good-quality protein is early in life.

Eggs have gotten a bad reputation because the egg yolks are high in cholesterol. But studies have shown that egg consumption has no or little effect on total or “bad” LDL-cholesterol levels. Eating up to 3 whole eggs is regarded as safe for healthy people.

3. Whole grains

Whole grains are rich in B vitamins, magnesium, selenium, zinc, and iron, and contain small amounts of calcium. B vitamins help the body make energy and new cells.

Zinc and iron help form the bone matrix, the structure that gives bones their strength. Magnesium also plays a role in bone health and helps the body use calcium.

4. Beans

Beans and other legumes are low in fat and rich in protein, calcium, magnesium, and fiber. Most beans contain at least 20 grams of protein per 100 grams. Beans are also full of antioxidants, which are fighting the effects of cell-damaging free radicals.

Foods that are high in protein:

Beans contain phytates that interfere with your body’s ability to absorb the calcium that is contained in beans. However, the phytate level can be reduced by soaking beans in water for several hours before cooking them.

5. Fish

Fish is a valuable part of a growing child's diet because it's loaded with omega-3 fatty acids. 100 grams of salmon contains about 2.3 grams of omega-3, as well as iron, calcium, phosphorus, selenium, and important vitamins.

According to a study from 2017, omega-3 fatty acids “play a key role in children’s growth and development, with special implications in:

• the central nervous system, showing improvements in different parameters of cognitive function;
• visual development, resulting in a better visual acuity;
• cardiovascular health, improving blood pressure; and
• the immune system, protecting the child against allergies in early childhood."

Sardines, tuna, and carp are also great choices. 100 grams of sardines contain about 382 mg of calcium, 17.9 grams of protein, and 272 IU of vitamin D.

The following table shows a list of foods that are high in vitamin D.

Try this easy recipe for tasty salmon croquettes to fuel up your kid's omega 3 levels.

6. Fruits

Fruits are loaded with a range of powerful vitamins, minerals, and fiber that are important for healthy growth development.

Dried fruits such as raisins, prunes, figs, and dried apricots are a good source of calcium, especially for vegans. Oranges, lemons, pineapples, papayas, or grapefruits are rich in vitamin C.

According to AmericanBoneHealth.org, vitamin C is essential to the formation of collagen, the foundation that bone mineralization is built on. Studies have associated increased vitamin C levels with greater bone density.

Conclusion

Adult height depends largely on genetics, and nutrition is one of the everyday things families can shape to support healthy growth and development.

Following a balanced diet with an adequate intake of macro- and micronutrients supports normal growth and healthy bones. It also benefits your overall health. Follow our 6 tips to keep your bones healthy.

Including a wide range of nutrient-rich foods helps give a growing body what it needs for healthy bones and development.

Do you find it difficult to meet the recommended daily intake level of important nutrients? Let us know in the comment section below.

References

Sources

1. NIH Office of Dietary Supplements. Calcium: Fact Sheet for Health Professionals. ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
2. NIH Office of Dietary Supplements. Vitamin D: Fact Sheet for Health Professionals. ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
3. Weaver CM, et al. The National Osteoporosis Foundation's position statement on peak bone mass development and lifestyle factors. Osteoporos Int. 2016;27(4):1281-1386. doi:10.1007/s00198-015-3440-3. doi.org/10.1007/s00198-015-3440-3