Strong bone development during childhood lays the pillar for good bone health all through life. Childhood is the most important phase of life for bone building, during which the size and strength of the bones develop remarkably. Even though bone growth continues until the mid-twenties, 90% of peak bone mass is attained by the age of 18 in girls and by 20 in boys. The bone mass is determined by genetics, but two main factors that also play a role in whether the child achieves his or her bone mass is good nutrition and exercise.
Bone is the rigid organ that protects various organs of the body, makes up the red and white blood cells, reserves essential minerals, gives structure to the body, and supports mobility. Bones are of different shapes and sizes, lightweight yet strong, and aid several bodily functions.
There are a total of about 270 bones present in the human body at birth and during the process of growth, it fuses and brings down the number to 212 separate bones in adults which does not include the many sesamoid bones. The largest bone is the thigh bone or femur and the smallest bone is the stapes in the middle of the ear.
To maintain the growth and development of healthy bones in children, it is important to add bone-friendly nutrients and plan a healthy diet to augment bone strength. The meal plan should include foods that are a good source of calcium, vitamin D, protein and other essential nutrients like magnesium, zinc, phosphorus, and vitamins K and A.
To Promote The Bone Health Of Your Child. Choose From Our Wide Range Of Bone Supplements!
It is also important for the child to be physically active which aid to strengthen the bone muscles. Here we bring you five essential nutrients required to maintain the bone strong and healthy.
Nutrients For Building Bone Health
1. Calcium
A diet plentiful in calcium supports to building and strengthening the bones. Calcium is one of the common minerals found abundantly in bones and teeth, which is essential in keeping up the bone mass required for the sustenance of the skeletal system.
Ensure that your child’s diet is loaded up with a good source of calcium. Dairy and dairy products are the richest sources of calcium, other food sources rich in calcium include almonds, tofu, dried fruits, seafood, legumes, breakfast cereals, and juices fortified with calcium.
Also Checkout: 5 Foods That Are Incredibly Rich In Calcium: Infographic
2. Vitamin D
Vitamin D is an important nutrient that enables the body to absorb and preserve calcium and phosphorous the vital minerals which play a crucial role in bone development. A diet inadequate in this vitamin elevates the risk of rickets in children, a disorder where the bone becomes fragile.
Sunlight is the best natural source of vitamin D and food sources that are abundant in vitamin D include egg yolks, fish, mushrooms fortified milk, juices, and beverages.
3. Magnesium
Magnesium is a notable mineral that works in sync with calcium to sustain stronger bones. It also plays a critical role in promoting the hormone calcitonin which is responsible for conserving bone structure by taking calcium out of the blood and soft tissues back into the bones. Furthermore, magnesium is also involved in the metabolism of calcium.
Also Checkout: 5 Foods Abundant In Magnesium That Are Incredibly Healthy - Infographic
Foods rich in magnesium include whole wheat, quinoa, almonds, green leafy vegetables, peanuts, and black legume.
4. Vitamin K
Vitamin K is a vital nutrient that is required for the activation of osteocalcin, a protein that carries calcium from the blood to form a healthy bone matrix. It also works together with calcium to increase bone density.
Some of the dietary sources rich in vitamin K include green leafy vegetables, cabbage, cauliflower, eggs, fish and meat.
5. Stay Active
Being physically active helps the child to fortify their bone mass and makes them stronger. Ensure that your kid is active and involved in activities like running, dancing, basketball, tennis, football, and other weight-training workouts to build bones and muscles.
Additional Nutrients For Building Bone Health In Children
Phosphorus
Phosphorus is an essential mineral that works alongside calcium to build and maintain strong bones and teeth. It plays a critical role in bone mineralization and is essential for the formation of the bone matrix.
Zinc
Zinc is another vital mineral for bone tissue renewal and bone repair. It stimulates bone-building cells and supports collagen synthesis, which is important for the structural integrity of bones.
Protein
Not only important for the muscles, protein also provides the necessary building blocks for bone structure. Protein supports the production of collagen thus helping to give bones flexibility and strength. This can significantly reduce the risk of fractures.
(This article is reviewed by M Sowmya Binu Health And Nutrition Expert)
Author Profile:
Kalyani Krishna:
With a dual Bachelor's degree in Commerce and Law, coupled with over 15 years of extensive experience in mainstream media, Kalyani Krishna is a seasoned professional adept in writing, editing, and content strategy. Passionate about the health sector, she specializes in crafting meticulously researched articles that are both factual and grammatically flawless and deliver accurate and valuable insights to the audience.
References:
- Assessing bone health in children and adolescents
Michael A. Levine
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8640096/
