Nearly 90 percent of an adult's bone density is built during the teenage years. To maximize bone growth, the Physician's Committee for Responsible Medicine recommends that teens consume a fruit and vegetable-rich diet. Fruits and vegetables provide essential bone-building nutrients such as calcium, potassium, magnesium and vitamins C, D and K. Phosphorus, another important mineral found in bones, is found mainly in animal foods such as meat and dairy.
Calcium
According to the American Dietetic Association, calcium is the primary mineral needed for bone cell growth. Between the ages of 9 and 18, 1300 mg of calcium per day are required. Good food sources of calcium include soybeans, chickpeas, brussel sprouts, kale and other leafy greens, milk, almonds, calcium-fortified apple and orange juice and ready-to-eat cereals.
Vitamin D
Vitamin D helps the body use calcium effectively. Even though this vitamin is produced by the body during sunlight exposure, good dietary sources are recommended too. Teenagers need to eat foods such as salmon, sardines, shrimp, fortified soy or rice milk, liver and egg yolks to meet the 600 IU (International Units) per day requirement for vitamin D.
Vitamin K
Vitamin K also helps to stimulate bone growth. According to the Linus Pauling Institute at Oregon State University, good food sources of vitamin K are dark leafy green vegetables, soybeans, and vegetable oils such as canola, soybean, olive and cottonseed. Include foods such as these in a teen's diet to ensure the 75 mg per day requirement is met.
Potassium
Potassium helps to decrease calcium loss from the body skeleton. Foods such as tomatoes, bananas, oranges, potatoes and beans are good sources of dietary potassium. Teens require 4.7 g of potassium per day.
Magnesium
Magnesium is a mineral which also contributes to bone strength. Foods such as legumes and green leafy vegetables are the best food sources of magnesium. Teenage boys require 410mg per day, while teen girls require slightly less, 360mg per day.
Vitamin C
Vitamin C helps form collagen, a type of connective tissue that minerals adhere to during bone growth. To meet the daily requirements of 65 mg for teen girls and 75 mg for teen boys, include good sources of vitamin C such as oranges, tomatoes, peppers, broccoli, strawberries and potatoes in a teen's diet.
Phosphorus
Phosphorus is integral to bone structure and teens require 1250 mg of this mineral per day. The richest sources of phosphorus are animal food products such as milk, yogurt, halibut, salmon and beef. Plant foods such as almonds, lentils and peanuts also contain phosphorus, however it is not well absorbed by the body.
References
- American Dietetic Association: Osteoporosis
- OSU Linus Pauling Institute, Micronutrient Information Center: Vitamin K; Phosphorus
- Institute of Medicine: Dietary Reference Intakes (DRIs)
- Physician's Committe for Responsible Medicine: Your Health: Parent's Guide to Building Better Bones
- "Inside Shriner's Hospitals for Children": Healthy Bones, Healthy Bodies: Building Bones for Life
- National Institute of Health Office of Dietary Supplements: Vitamin D
