Add these nutrients to your kid’s diet for strong bones


As a parent it is natural for you to be concerned for you child’s physical and mental well being. While doing so, you cannot afford to miss out on your their bone heath as bones help in giving strength and protecting vital organs and provide structural support to the body.

Bone health makes up a very important part of your child’s physical health. Bones grow bigger and stronger during childhood and adolescence. In fact, the bone density develops rapidly during this time and stops once a child turns 18-25, this is known as achieving “peak bone mass”. So, by the time your child turns 18 or once he/she hits puberty, 90% of the bone mass is already developed. Thus, it becomes essential to include healthy and nutritious foods to their diet.

Weak bones increase the risk of bone injuries in the future and makes one susceptible to easy fractures and fragile bones. In addition to this poor bone health may also lead to diseases such as osteoporosis and rickets in an early age. A good bone health can be easily maintained by living a good lifestyle and consuming a healthy diet. Here are some essential ingredients that you must add to your kids daily food to ensure that they have a healthy and hearty bone health. These nutrients are commonly available in almost all kinds of food we consume on a daily basis, we would also guide you with ways in which you can add these nutrients in your child’s diet.

Vitamin D

The easiest way to prevent bone related diseases is an abundance of vitamin D in the body. The source of this vitamin is one of the widest available resources, sunlight. Vitamin D is made in skin and therefore reasonable exposure to sun prevents a Vitamin D deficiency. To make your child consume vitamin D there is not even much effort you have to put in except encourage them to play outside and engage in outdoor activities. Additionally, vitamin D is also available in children’s favourite, cheese, which can be easily given to children in the sandwiches, pasta etc. Other sources of Vitamin D include fish like Tuna, beef and egg yolks.


Widely known catalyst in bone formation, calcium provides a wide array of health benefits that you cannot afford to miss. A healthy body is a home to a calcium rich diet. Calcium plays the most important role in bone formation and therefore it becomes vital to increase the intake of calcium during puberty, when the bone density grows more rapidly than ever. Not just bone health, calcium also strengthens the muscles and protects the heart. Milk and dairy products are the powerhouse of calcium. It is a must for children of all ages to have at least 2 glasses of milk everyday. Along with milk, intake of dairy products like cheese, yogurt also boosts calcium levels in the body. Give your child a bowl of yogurt/curd with his/her meal at least once a day. You should also include green vegetables like spinach, kale and okra in your child’s diet. Orange is also a known provider of calcium. Squeeze oranges into fresh juice and include in their regular breakfast. This way you can serve your child taste as well as health. Other common sources of calcium are soybean and its products like soy milk, soy yogurt and fish.

Vitamin K

It is found that people with higher amounts of Vitamin K have a higher bone density and are less likely to be affected by bone diseases like rickets and osteoporosis. This vitamin works with calcium to make bones stronger. Leafy green vegetables like spinach, kale, cabbage, green sprouts are rich sources of Vitamin K. Pickles are also known to be providers of this vitamin. You can include pumpkins in your child’s diet for increasing intake of vitamin K.


Along with vitamins, magnesium is a very essential mineral to ensure a healthy bone density in children as well as adults. An insufficient intake of magnesium during childhood is proven to result in osteoporosis in the future. Instill a habit of eating cereals in your kids at an early age as cereals are a major source of magnesium and other nutrients. Easy and quick to make, cereals make for a hearty breakfast for children. Magnesium is also commonly found in green vegetables like spinach, cauliflower etc. Along with this make your kids diet rich in soybean which is another important source of magnesium for the body. In addition to this peanut butter, which is often kids favorite and can also provide them with the required magnesium.

These nutrients in their diet along with a healthy lifestyle will secure your child’s future bone health. Ensure that until your child reaches 18 years of age, they must do at least 60 minutes of physical exercise daily. Another problem that could contribute to low bone density is low appetite or eating disorders, so monitor your child’s diet very carefully. Also make sure that they are away from alcohol and smoking. If you follow these simple steps, you can be assured of your child’s good health.

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