1. Beans
Summary Beans are high in protein and iron, which can protect against anemia and promote proper growth.
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Vitamin D makes your bones strong and long. Deficiency of Vitamin D makes your bones and teeth which affects your growth and development.
1. Vitamin D
Sunlight is the major source of vitamin D, but you can increase the amount by eating tomatoes, milk, citrus fruits, potatoes, and cauliflower. Vitamin D also assists the body in absorbing phosphorus and calcium that are essential for bone growth.
2. Vitamin B1
This vitamin helps to promote growth in the body, and it also helps regulate the digestive process.
Vitamin B1 also helps maintain a healthy heart and nervous system, which are necessary to provide your organs with a regular blood supply in order to help the body to grow. Vitamin B1 is found in rice, peanuts, pork, and soybeans. Vitamin B2 (Riboflavin)
This vitamin promotes the growth of bones, as well as skin, hair, and nails.
Vitamin C (Ascorbic Acid)
Vitamin C plays an important role in strengthening bones and teeth, and promoting their growth. This vitamin is a powerful antioxidant that boosts the immune system, which helps the body to grow during childhood and adolescence. Good sources of vitamin C are tomatoes, potatoes, citrus fruits, and berries.
Calcium
Calcium is a very important mineral when it comes to bone growth, and taking it regularly can increase the strength of your bones.