Ways to help children's bones stay strong

Exposure to sunlight, avoiding poor-nutrient snacks, calcium supplements, and exercise help children's bones stay strong.

Good bone growth in childhood can reduce the risk of osteoporosis in adulthood. Here are ways to keep your child's bones strong from childhood.

Balanced nutrition is the foundation for healthy bones

A well-balanced diet is the first and most basic step in nourishing growing bones. Calcium is the foundational mineral for bone health. Your baby should get enough of this nutrient from foods such as dairy products (milk, yogurt, cheese), green leafy vegetables (spinach, kale, collard greens), and cereals, tofu.

Vitamin D plays a key role in calcium absorption, ensuring that the body uses calcium effectively. Fatty fish such as salmon, mackerel and sardines are rich in calcium and vitamin D. Cereals and egg yolks also provide this important nutrient.

If children do not get enough calcium and vitamin D from their diet, parents can ask their doctor about taking supplements.

Children need magnesium to build new bone cells, increase bone mineral density, and reduce the rate of fractures due to osteoporosis. Magnesium is needed to promote calcium absorption. Fatty fish, nuts such as cashews, peanuts, pumpkin seeds, and almonds provide abundant magnesium.

Vitamin K2 is good for bones and is often found in egg yolks, fish, chicken, and vegetables.

Children should eat enough nutrients and exercise scientifically to help strengthen bones. Illustration: Freepik

Get some sun exposure to get vitamin D.

Natural sunlight is a natural source of vitamin D. Parents should encourage their children to spend time outdoors every day, especially in the morning when the sun is mild. In addition to helping the body synthesize vitamin D, exposure to sunlight also promotes healthy sleep cycles and overall health.

Playing and exercising help develop bones and muscles

Physical activity gives children fun, improves bone density and strengthens muscles. Jumping, running, dancing and team sports such as soccer and basketball promote healthy bone growth.

Limit junk food that lacks nutrition

Processed snacks and sweets are often appealing to children, parents guide children to choose healthy foods. Consuming too many snacks can reduce the intake of nutrient-rich foods, hindering the body's ability to build bones.

Processed junk foods, lacking essential nutrients, contribute to weight gain, which can put stress on growing bones.

Le Nguyen (According to The Health Site )

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