Milk, yogurt, and cheese are excellent sources of calcium and vitamin D, which are essential for bone growth and development.
Eggs are a good source of protein, as well as vitamins and minerals like vitamin D and calcium, which are necessary for bone health.
Lean meats like chicken, turkey, and beef provide high-quality protein, which is crucial for muscle and tissue growth.
Fatty fish such as salmon and mackerel are rich in omega-3 fatty acids, which support overall health, including bone growth.
Beans, lentils, and chickpeas are rich in protein, fiber, and essential minerals like iron and magnesium, which are important for growth.
Vegetables like spinach, kale, and broccoli are packed with vitamins and minerals, including calcium and vitamin K, which promote bone health.
Whole grains like oats, brown rice, and whole wheat bread provide complex carbohydrates and essential nutrients for sustained energy and growth.
Almonds, walnuts, chia seeds, and flaxseeds contain essential nutrients like calcium, magnesium, and healthy fats that can support bone development.
Fruits such as bananas, oranges, and berries are rich in vitamins and antioxidants that support overall health and development.
Sweet potatoes are an excellent source of vitamin A, which is important for bone and tissue growth.
For those who are lactose intolerant or prefer non-dairy options, fortified almond milk, soy milk, or other dairy alternatives can provide calcium and vitamin D.
Shellfish like shrimp and crab are rich in minerals like zinc, which is important for growth and development.