Milk is an excellent source of calcium, which is crucial for bone growth and development. It also provides vitamin D, which aids in calcium absorption.
Like milk, yogurt is rich in calcium and is a good source of protein. It also contains probiotics, which support overall health.
Vegetables like spinach, kale, and broccoli are packed with vitamins and minerals, including calcium and vitamin K, which contribute to strong and healthy bones.
Protein is essential for tissue growth and repair. Foods like lean meat, poultry, fish, eggs, and legumes provide the necessary amino acids for growth and development.
Whole grains like brown rice, quinoa, and whole wheat contain essential nutrients, including vitamins, minerals, and fiber, which support overall health.
Fruits provide a range of vitamins, minerals, and antioxidants that are important for overall well-being. Vitamin C, found in fruits like oranges, helps with collagen production and bone health.
Almonds, walnuts, and flaxseeds are good sources of healthy fats, protein, and various vitamins and minerals that support overall health.
Eggs are rich in protein and contain essential amino acids. They are also a source of vitamin D and vitamin B12, which are vital for bone health.