This subject along with many others are quite common. We will do our best to answer this and many other similar questions in this article which should ease your mind regarding this subject.
1. Vitamin D
Vitamin D is perhaps the most important vitamin when it comes to making strong and healthy bones. 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 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. You should also include minerals in your diet like calcium and phosphorus to maximize your growth potential.
Calcium
Calcium is a very important mineral when it comes to bone growth, and taking it regularly can increase the strength of your bones. The age guidelines for calcium intake are as follows:
1-3 years: 500mg calcium
4-8 years: 800mg calcium
9-18 years: 1300mg calcium
19-50: 100 to 1200mg calcium
You should couple a balanced diet with an exercise routine that includes swimming, aerobics or cycling. These sports help to exercise all parts of the body, and help to strengthen it.
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Deficiency of Vitamin D makes your bones and teeth which affects your growth and development. You can Vitamin D from sunlight. Milk, tomatoes, citrus fruits, potatoes and cauliflower are rich source of Vitamin.
1. Beans
Beans are incredibly nutritious and an especially good source of protein Beans are also high in iron and B vitamins, which can help protect against anemia, a condition characterized by a lack of healthy red blood cells in the body Furthermore, beans are rich in several other nutrients, such as fiber, copper, magnesium, manganese, and zinc