FOODS THAT PROMOTE BONE GROWTH

Bones are living tissue that provide structure for your body. Throughout your life, your body continuously and simultaneously produces new bone and loses old bone. Children develop new bone faster than they lose old bone, but older people lose bone faster than they develop new bone. Losing bone causes osteoporosis, a condition associated with increased risk of fractures. Consuming foods with vitamin D and calcium can help you promote bone growth.

Fatty Fish

Vitamin D is a fat-soluble vitamin that increases absorption of calcium from foods into your body and plays an integral role in the formation and maintenance of bone. Exposing your skin on your face, arms, legs or back to the ultraviolet rays of the sun for five to 30 minutes at least twice per week can lead to sufficient amount of synthesis of vitamin D in your body, which is in turn stored in your liver and fat cells for future use. Few foods provide vitamin D, but the ones that do include fatty fish, such as salmon, tuna, mackerel and sardines, fish oil, such as cod liver oil, eggs and beef liver.

Vitamin D Fortified Foods

You can also obtain vitamin D from foods that are fortified with the nutrient. These foods include dairy products, such as milk, cheese and yogurt, margarine, fruit juices and cereals. Taking supplements containing vitamin D can also increase your intake.

Dairy

Calcium is the most abundant mineral in your body, most of which is contained in bone. Consuming sufficient amounts of calcium from your diet is critical in building and maintaining strong and healthy bones. Daily consumption of dairy products, including whole and low-fat milk, cheese, yogurt and sour cream, can promote bone growth and enhance your bone health. Research by scientists at Creighton University in Omaha, Nebraska, and published in the "Journal of the American College of Nutrition" in 2009 reports that a bone-healthy diet includes three servings per day of dairy because these foods include not only calcium but also protein, vitamin D, magnesium and potassium and zinc, which together support bone mass, bone architecture and body mechanics.

Soy

Soy is a legume that is a good source of calcium. Consuming soy foods, such as soy milk, tempeh, miso and tofu, can reduce your risk of osteoporosis. Moreover, eating whole soy foods provides more bone health promoting properties than soy protein isolates. Research by scientists at Purdue University in West Lafayette, Indiana, and published in the "Journal of Nutrition" in 2010 reports that soybeans are a source of bone-healthy nutrients and that consuming whole soy foods is associated with bone mineral density and protection from fractures, while eating soy protein isolates does not demonstrate strong results.