The Secret Recipe For Strong And Healthy Bones In Teens
Author: Ivan Red Jr.
Time for reading: ~1
minutes
Last Updated:
August 08, 2022
CHAPTERS (Table Of Contents)
In this article, learn more about The Secret Recipe For Strong And Healthy Bones In Teens. By the teen years, most of the human skeleton was built..
Bones consist of the following components:
Cells around which there is a matrix - intercellular substance. They are of three main types:
- osteocytes,
- osteoblasts,
- osteoclasts.
Osteocytes support the matrix and osteoclasts destroy it. Osteoblasts form bone tissue.
Bone functions
The bone is an organ that performs three functions:
- support,
- protective,
- motor.
What types of bones do we have according to their shape?
- Long bones - their name speaks of what they look like and includes the bones of the limbs, but without the bones of the wrist, ankle and knee cap.
- Short bones - they are cubic in shape, short and include the wrist bones and the bones of the foot.
- Flat bones - they are thin and flat and include the sternum, ribs, shoulder blades and skull bones.
- Irregular bones - their shape is incorrect and they include the bones of the facial skull, the vertebrae that make up the spine and the pelvic bones.
By puberty, most of the human skeleton is built. At the age of 9, bones begin their intense growth. Around the age of 15, the skeleton has reached 90% of its size.
What is needed to stimulate bone growth in teenagers?
Calcium and vitamin D are essential for bones. It is recommended to take 1300 mg of calcium daily in children over 13 years. This amount is expressed in 4-5 glasses of milk every day.
One glass of milk contains 80 calories.
Calcium is also obtained through the consumption of vegetables, but they cannot provide the necessary amount to the body. There is only 42 mg of calcium in a bowl of broccoli. Orange juice, cereals and tofu also contain calcium.
Vitamin D is found in foods such as oily fish, such as salmon and sardines. Farmed salmon is not as rich in vitamin D as wild salmon.
The secret recipe for building healthy bones for a lifetime includes exercise. One study found that when children jump about 15 minutes a day, it is ideal for the development of the bones in their legs. So, jumping, running, tennis and basketball are the ideal sports for healthy bones. It is recommended that children play actively for one hour every day.
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