Bones make up our skeletal structure that supports all organs and muscle groups in the body. Studies reveal that most adults reach their peak bone mass by 30. This is when new bone formation is at its prime. And to supplement this important function, the body must absorb essential nutrients like calcium, vitamin D, magnesium, phosphorous, and proteins. Here are the top five nutritious sources that supplement daily bone growth and health requirements.

Calcium-rich foods
Calcium is one of the most crucial vitamins for bone health. A calcium deficiency can lead to developmental problems and early bone disorders, especially among growing adults. Dairy is one of the richest sources of this nutrient, usually found in milk, cream, cheese, and yogurt. If someone is lactose intolerant, calcium can be alternatively sourced from fortified soy, almond, and coconut milk. Greens like kale, broccoli, okra, and Chinese cabbage are excellent options for vegetarians. Even seafood like salmon, sardines, pilchards, and even fortified bread, cereals, and snacks can provide for the daily requirement.

Vitamin D-rich foods
Vitamin D is the main component that lets the body absorb all the calcium from daily foods. Any deficiency of this nutrient can trigger bone mineral loss. Fortified juices, breakfast cereals, and soya drinks are suitable options for vegetarians and vegans. Others can source their daily calcium intake from different types of fatty fish, including salmon, tuna, mackerel, and trout. Egg yolk, beef liver, and fish liver oil are also good supplementary sources of vitamin D. They further enable the body to absorb calcium from other foods naturally.

Assorted nuts and seeds
Almonds, pecans, walnuts, and pistachios are rich in compounds like magnesium and phosphorus. Magnesium further lets the body absorb calcium from daily foods, while phosphorus promotes better growth as it is naturally found in bones. Seeds, on the other hand, supplement daily omega-3 fatty acid requirements. Sesame seeds, chia seeds, flax seeds, and pumpkin seeds replenish these healthy fats to lower the risk of the inflammation that affects bone health.

Assorted beans
A full-grown adult will require at least 1,000 to 1,300 milligrams of calcium daily to support bone health. Not all can be supplemented with just dairy, nuts, and seeds. Vegetarians can also include edamame, black beans, pinto beans, and kidney beans to fulfill calcium, magnesium, phosphorus, and protein needs. Such plant-based foods are also rich in fiber, promoting healthy digestion and allowing the body to absorb nutrition easily.

Vegan foods
Since vegans do not eat any foods prepared from animals, dairy, and poultry, their daily foods consist of plant-based nutrition. Oats, rice, fortified soy, soybeans, tofu, assorted pulses, and dried fruits like apricots, prunes, figs, and raisins are the main sources of bone-building nutrients. Even sesame seeds are decent sources of calcium and vitamin D. Food experts also recommend some supplements to overcome any nutritional deficit and lower the risk of bone disorders.

An active lifestyle also helps restore and maintain bone health with the necessary changes in the food regime. Daily weight-bearing exercises, walking and jogging help slow down bone loss and degeneration. Limiting alcohol intake also helps in the long run. Remember, bone loss and tissue regeneration are ongoing processes, so the changes to food and lifestyle must be consistent.