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5 Ways To Build Strong Bones In Your Child

Team AckoFeb 8, 2024

Bones are the base of building up our body strong and they help us to move easily from one place to another. Any pain or discomfort in our bones leads to an unhealthy life. Bones should be fed well right from the start by taking care of them in many ways. By giving them proper nourishment, food and taking care of the bones, gives kids a healthy bone structure right from the start that will keep them healthy till their old age.



Tips To Build Up Strong Bones In Your Kid

Here are some ways in which you can keep the bones of your kids healthy and strong.

1) Calcium Boost

Give your kid a healthy dose of calcium right from the start as this is the base for development of healthy and strong bones. It is found in dairy products like milk, yogurt, cheese and also found in nuts, beans and green leafy vegetables. So feed your child with right amount of calcium right from the start to boost his calcium consumption and bone density as well for the strong development of his bones. Calcium is the most important and essential dose for our body to keep our bones strong till we reach into our old age. You can visit the doctor and ask for the amount of calcium that is required for your child;s healthy bone formation as per his age. This will help you in giving right amount of food to your child as per his body’s requirement.

2) Vitamin D

Vitamin D is indeed an essential vitamin required by our body to absorb calcium in right amount in the body to keep bones healthy and strong. Those kids who lack vitamin D in their diet have low levels of bone density and their bone grows weak. Daily exposure to the sun for few minutes is very necessary for the kids to get enough vitamin D. Good sources of vitamin D are tofu, oily fishes like salmon or sardines, eggs and cereals. Include these food products in your child’s daily routine to give him a healthy amount of vitamin D for his better bone strength. There are certain vitamin D supplements as well which can be given to your child but after consulting with the doctor as right amount of supplement is necessary for the body to get a healthy and strong bone formation.

3) Kids Can Exercise Too!

Yes, develop this habit of doing light exercises on a daily basis in your kid as this will help him in being physically active and this will strengthen his bones further as well. Walking, running, jumping, swimming and riding a bike are good activities to indulge in for the kids.

This will build up their bone structure healthy and strong. You should also encourage your kids to do some weight bearing exercise like jumping, swimming, basketball, running, football so that their muscles will become strong and healthy along with their bone structure.

4) Vegetables and Fruits

Develop the habit of giving your kids green leafy vegetables and all fruits as this will make their body and bone structure healthy and strong right from the start. Vitamin C and Vitamin K are very essential for building up healthy bones of your child. Vitamin C can be obtained through all citrus fruits, peppers, tomatoes and vitamin K that helps in bone stimulation can be obtained through kale, spinach, beans, soy, fruits and green leafy vegetables as well.

Give your child a fiber rich diet as it is very healthy and protects kids from developing chronic diseases later on. In breakfast give your child variety of cereals to eat that contains lot of fiber and this will also help in keeping the digestive system of your child smooth. This also prevents constipation and all toxins will be flushed out from your child’s body to keep his growth normal and healthy.

Fruits rich in fiber, beans, cereals, chickpeas, lentils, nuts, oatmeal are some sources of high fiber that are good for your child and these should be consumed by your child on a daily basis to give him a healthy and well built bone structure.

5) Limit Some Foods


Some foods should be completely avoided to give your child a healthy bone formation right from the start. Too much of salty things or salt in the food should be avoided as this leads to bone loss. Keep children away from smoking, drinking sodas and other aerated drinks and also avoid caffeine at any cost. All this leads to bone deformation and bone loss as well so kids should stay away from such foods. Give your child a potassium, vitamin D, magnesium and vitamin K rich diet to keep his bone development strong and there will be prevention from various bone diseases like osteoporosis and fractures as well at a later stage.

Disclaimer: This content is for informational purposes only, based on industry experience and secondary sources. It is not a substitute for professional advice. Please consult a qualified expert for health or insurance-related decisions. Content is subject to change, refer to current policy wordings for specific ACKO details.



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