Does Milk Help Teens Grow?

The calcium in milk promotes strong bones for children.

Calcium is a naturally occurring mineral necessary for building strong bones and growing taller. While most people associate a need to drink plenty of milk with young children, teens also need a high amount of calcium daily. According to the U.S. Department of Health and Human Services, the best source of calcium for growing teens is reduced fat or fat free milk.

Bone Building

While babies and toddlers seem to grow quickly, the greatest growth for children is actually the teenage years between the ages of 11 and 15. During this time, a child's long bones grow and harden into the strong bones necessary for adulthood. In fact, teens' bones grow so fast that they need 1,300 mg of calcium per day.

Milk

Fat free milk is by far the best liquid source of calcium for growing teens. According to the U.S. Department of Health and Human Services, an 8 oz. glass of milk contains 300 mg of calcium, which means that teens should drink four and one-half glasses of milk per day.

Other Calcium Sources

The next best sources of calcium for teens are dairy products, especially plain yogurt, which contains 452 mg of calcium per cup. Additional sources include orange juice with added calcium, soy beans, cheese and green vegetables such as broccoli.

Other Calcium Advantages

Along with strengthening bones as they grow, calcium also strengths teeth to prevent future cavities. Drinking the daily recommended amount of calcium also prevents osteoporosis later in life. Finally, bones with the proper calcium density are less likely to break during an injury.

References

• U.S. Department of Health and Human Services: Milk Matters
• HelpGuide.org: Nutrition for Children and Teens