Milk and Dairy Products: Rich in calcium, vitamin D, and protein, dairy products like milk, yogurt, and cheese are crucial for bone health and growth.
Eggs: Packed with high-quality protein and vitamins such as vitamin D and B12, eggs are important for growth and development.
Leafy Greens: Spinach, kale, and collard greens are high in iron, calcium, and vitamin K, all of which are important for bone growth and development.
Fish: Fatty fish like salmon, sardines, and tuna are great sources of protein and omega-3 fatty acids, which are beneficial for bone health. They also contain vitamin D, which is crucial for calcium absorption.
Nuts and Seeds: Almonds, walnuts, flaxseeds, and pumpkin seeds provide essential nutrients like magnesium, phosphorus, and healthy fats that contribute to growth.
Whole Grains: Foods like brown rice, oats, and whole wheat provide magnesium and vitamin B, which are important for growth.
Chicken and Lean Meats: These are excellent sources of high-quality protein which is essential for growth and muscle development.
Beans and Legumes: Kidney beans, black beans, and other legumes are good sources of protein and other key nutrients like iron and phosphorus.