Fruits and Vegetables’ Role in Bone Growth

Adequate Fruits and Vegetables Play a Role in Children’s Bone Growth

The most important nutrient for bone health and density is commonly thought to be calcium. This is correct in a sense, and the intake of calcium should be increased during childhood and adolescence when bones are still growing. But even though calcium is vital, other nutrients also have an important role to play – especially those found in fruits and vegetables.

In a study conducted by Tylavsky et al (2004), it was found that high fruit and vegetable intakes have beneficial effects on bone mass, especially in early pubertal girls. Whiting et al (2004) are aligned with this statement and say that there is evidence of a positive link between fruit and vegetable consumption and bone health.

Overall, a healthy diet and lifestyle throughout childhood and adolescence can lead to considerable mineral accrual in bones, which will be beneficial for bone health into adulthood.

Why is childhood and adolescence an important time for bone growth?

Bone is a living tissue, and its growth is affected by lifestyle factors (such as nutrition and physical activity), biological factors (pubertal stages and genetics), and hormonal factors. During childhood and adolescence, the skeleton grows rapidly in both strength and size. This is the most important time to create a solid foundation for bone health into adulthood.

On average, an individual’s maximum height might be reached during their mid-to-late teens. Our peak bone mass, which refers to our bones’ maximum strength and density, is reached around age 20. From here on, our bone mass is lost and replaced continuously but as we get older the amount of bone we lose is not fully replaced by new bone. This means that our bone becomes weaker as it becomes less dense.

So, following a bone-healthy diet and lifestyle before your peak bone mass is reached by age 20 can set you up for improved bone health in future.

Genetics also comes into play, but your child’s diet and lifestyle can influence and improve their bone health. Our genetics account for 60% to 80% of our potential bone mass, but following a nutritious diet and leading a healthy lifestyle can make a significant difference. Maximising your child’s peak bone mass can also reduce their risk of developing bone diseases later in life.

The importance of bone-healthy nutrition

For optimum bone health during childhood and adolescence, a diverse diet high in calcium, vitamin D and protein should be followed. On top of this, micronutrients are required for normal growth and development.

Calcium

Calcium is essential for healthy bone growth. During teenage years, when children grow rapidly, the demand for calcium is particularly high. Around puberty, when sexual maturation takes place, bone build up in the spine and hip increases by almost five times.

Dairy items are the greatest source of calcium. This includes milk, yoghurt and cheese. Other sources of calcium include green vegetables, whole canned fish such as sardines, nuts, and tofu. There are also calcium-enriched juices, cereals and breads available. Non-dairy milk, such as soy and nut milk which are fortified with calcium, are also good sources.

Protein

Protein also plays a role in bone health. It’s been found that higher protein intake results in greater bone mass in children. A protein-rich diet would consist of lean meats, fish, eggs, nuts, seeds, beans and legumes.

Vitamin D

Vitamin D is crucial for bone health during all life stages. It helps the body to absorb calcium and deposit it to the skeleton, so a lack of vitamin D can negatively impact bone development in children and adolescents. A severe deficiency can lead to growth hindrances and deformities, such as rickets and osteomalacia.

Our biggest source of vitamin D comes from exposure to the sun. It can, however, be added to your child’s diet too as it’s found in a small group of foods, including oily fish, mushrooms, liver, and eggs. There are also vitamin D supplements available, which are advisable for those living in countries that do not have a sunny climate.

Other nutrients are also important

Besides calcium, vitamin D, and protein, other nutrients also add to the development of healthy bones. The adequate consumption of fruits and vegetables ensures that children get sufficient essential vitamins and minerals such as vitamin K, magnesium, zinc, and carotenoids. These all play a role in their bone health.

Diets in some countries, such as South Africa, are low in fruits and vegetables. These meat-focused diets produce larger quantities of acid that place strain on the kidney. In people with normal kidney function, the acid-base balance is dependent on the kidney’s ability to get rid of excess acid and the availability of a base for buffering. Fruits and vegetables provide a natural base to buffer the acid produced by dietary intake, which lessens the occurrence of metabolic acidosis. This is when bone crystals are dissolved to provide calcium, carbonate, and citrate for buffering. The high consumption of fruits and vegetables, however, should offset a similar consumption of foods that produce more acid and spare the skeleton.

Eating an adequate amount of at least five portions of fruits and vegetables per day provides children with additional vitamins and minerals, while at the same time strengthening the bone-fluid barrier. Ultimately, a high intake of fruits and vegetables can impact children's bone mass positively.

Bone health tips and tricks

Ensuring that your child follows a bone-healthy diet will benefit them as they’re growing, and also into their adult life. Here are some tips, tricks and easy-to-make recipes to help you enhance your child’s diet and lifestyle for the benefit of their bone development.

• Fruits and vegetables: Ideally, at least five portions of fruits and vegetables should be consumed per day. This can seem like a lot, but by combining some of these portions in one dish like these Eggcellent Veggie Nuggets made with mixed vegetables.
• Calcium: Children should consume lots of calcium in whichever way. Yoghurt is great for breakfast or as a snack, and can be made tastier by adding fruits, oats, nuts and seeds. It can also be made more fun like in these Super Healthy Smoothie Pops made with Greek Yoghurt.
• Protein: To ensure that your child eats sufficient protein, you can add animal and non-animal proteins to their diet. As far as possible, opt for lean meats and substitute these with beans and legumes to save on costs. This Hearty Potato & Bean Stew is filled with goodness and lots of protein!
• Vitamin D: As mentioned, the best way to get sufficient vitamin D is through sun exposure so make sure that your child spends some time outdoors when possible. To supplement this, you can also add mushrooms to their diet. Try this Creamy Mushroom Pasta, it’s delicious and easy to prepare.
• Physical activity: Exercise goes hand-in-hand with a healthy diet to boost your child’s bone health. Young, growing bones respond well to exercise and could lead to an increase in bone mass. The World Health Organization (WHO) recommends that children aged 5–17 should partake in moderate to vigorous physical activity for at least 60 minutes every day. Running, jumping, ball games, dancing, and competitive sports hold the most advantages for bone development.
• Maintain a healthy Body Mass Index (BMI): For optimum bone health, a healthy body weight during childhood and adolescence is beneficial. A BMI that is too high or too low can be detrimental to your child’s bone health.
• Minimise soft drinks: Due to their high phosphate content, the excessive consumption of soft drinks (especially colas) can impact your child’s bone health negatively. Soft drinks also contribute to the “milk-displacement effect”, which means that children are drinking soft drinks instead of a glass of milk. So, do your child a favour and give them a glass of milk next time.

In the end, a nutritious and diverse diet, along with regular physical activity can help improve and maintain your child’s bone mass. Besides calcium, vitamin D, and protein, adequate fruits and vegetables ensure that children get sufficient essential vitamins and minerals they need for bone health.

FAQs

• What are the most important nutrients for bone health?

  Besides calcium, vitamin D, and protein, essential vitamins and minerals such as vitamin K, magnesium, zinc, and carotenoids (in fruits and vegetables) also play a role in bone health.

• Do genetics play a role in bone health?

  Yes, our genetics account for 60% to 80% of our potential bone mass, but following a nutritious diet and leading a healthy lifestyle can make a significant difference.

• Is physical activity important for bone health?

  Yes, exercise goes hand-in-hand with a healthy diet to boost bone health.