By Aayushi Gupta
Published Oct 2, 2023
Sources such as chicken, turkey, fish, tofu, and legumes provide lean protein necessary for muscle and tissue growth.
These are packed with vitamins, minerals, and antioxidants. To provide a diverse variety of nutrients, aim for a rainbow of colors such as berries, spinach, carrots, and oranges.
Calcium is crucial for bone development. Opt for low-fat or non-dairy options like yogurt, milk, or fortified plant-based milk.
Iron aids in the normal formation of red blood cells and haemoglobin function, which carries oxygen throughout the body.
These are high in essential nutrients, healthy fats, and protein. Almonds, walnuts, chia seeds, and flaxseeds are all good for your brain and overall growth.
Foods like whole-grain bread, brown rice, quinoa, and oats offer complex carbohydrates for sustained energy, fiber for digestive health, and various vitamins and minerals.
Healthy fats are necessary for a healthy heart, lower cholesterol, and better blood sugar regulation. In fact, they promote growth and development.
Vitamin D helps absorb calcium and phosphorus from the foods you eat, and together, these nutrients work together to help grow and maintain muscle mass and bones.