Your skeleton contains over 200 bones, which work together to maintain your posture, provide a framework to allow muscle movement, as well as protect vital organs, such as your brain from damage. Made up of both organic and inorganic components, new bone development begins during embryonic development, and continues throughout childhood, adolescence and adulthood. Certain vitamins and minerals obtained from your diet help control the formation of new bone or comprise a component of the bone tissue itself.
Calcium
One mineral component of bone tissue is calcium. Calcium combines with phosphorus, oxygen and hydrogen to form hydroxyapatite, the mineral that forms the inorganic component of bone tissue. Calcium is among the most abundant minerals in your body, and that the vast majority of your body's calcium -- around 99 percent -- is found within your bones and teeth, as hydroxyapatite. Consuming adequate calcium proves important for bone development and growth, as hydroxyapatite contributes to bone density, while calcium deficiencies can lead to weak bones. Consume foods rich in calcium, including cabbage, calcium-enriched tofu and dairy products to help nourish your bones.
Vitamin D
One vitamin essential for bone tissue is vitamin D. This vitamin proves essential for proper bone composition because it helps regulate calcium levels in your blood -- helping to balance the amount of calcium in your bones and the rest of your tissues -- and also aids in absorbing calcium from your diet. The University of Maryland Medical Center indicates that proper vitamin D levels help fight osteoporosis -- bone disorder characterized by a progressive loss of mineralized bone tissue and bone density. Your body synthesizes vitamin D upon exposure to sunlight, but if you live in an area without adequate sunlight, you may require vitamin D supplementation to help maintain healthy bones.
Vitamin C
Another vitamin important for healthy bone tissue is vitamin C, or ascorbic acid. Vitamin C helps contribute to the organic portion of bone tissue -- the proteins that provide your bones with strength and prevent fractures. Specifically, vitamin C boosts production of collagen, an essential protein found in bone tissue. Without proper collagen, your bones would become brittle, unable to withstand impact or force, and would fracture easily. The Linus Pauling Institute reports that vitamin C deficiencies lead to a weakening of bone tissue, highlighting its importance in proper bone formation. You can consume vitamin C in a number of fruits and vegetables, including potatoes, strawberries, pineapple, spinach and kale, to help prevent vitamin deficiencies and grow strong bones.
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