As a parent, we all want our children to grow up healthy and strong. One of the essential components of good health is strong bones. Bones not only give us structure and support but also protect our organs and allow us to move freely.

To ensure continual bone development in children, it is necessary to provide them with the essential nutrients required for optimum health. In this article, we discuss some of the essential nutrients for improving children’s bone health.

Calcium

Calcium is one of the most important minerals for the development and maintenance of strong bones. The body requires calcium for various physiological processes, including muscle contraction, nerve function, blood clotting, and bone formation.

Children between six to twelve years of age require around 1000mg of calcium per day to ensure sufficient bone growth and development. Good sources of calcium include dairy products, such as milk, cheese, and yogurt, as well as green leafy vegetables like kale, spinach, and broccoli.

One should note that oxalate present in some green vegetables binds to calcium, reducing its absorption into the bloodstream.

Vitamin D

Vitamin D is vital for calcium absorption and utilization. This nutrient helps in building and maintaining strong bones and teeth. It is essential to ensure that children receive enough vitamin D to enable calcium absorption.

The recommended daily dose of vitamin D for children between six to twelve years is around 400 IU. Natural dietary sources of vitamin D include fatty fish like salmon, mackerel, and tuna, as well as egg yolks and cheese.

However, the easiest way to absorb necessary levels of vitamin D is through sunlight exposure, and supplemental vitamin D may be necessary if adequate sunlight exposure is not available.

Magnesium

Magnesium is another essential mineral that plays an essential role in bone health. This mineral helps to improve bone density and promotes the formation of strong bones. Inadequate magnesium intake may result in poor bone health, especially in children.

Children between the ages of six to twelve require around 130mg of magnesium per day. Good sources of magnesium include leafy green vegetables, legumes, nuts, and seeds.

Vitamin K

Vitamin K plays a crucial role in the maintenance of bone health. It is responsible for the activation of specific proteins that bind calcium and other minerals, making them available for building bones.

Recent studies have suggested that vitamin K may also play an important role in the prevention of fractures. Children between the ages of six to twelve require 55mcg of vitamin K daily. Excellent sources of vitamin K include leafy green vegetables like kale, spinach, broccoli, and Brussels sprouts.

Protein

Protein plays a crucial role in bone health, and it is necessary for building and repairing bones and muscles. Children require adequate protein intake to ensure optimal bone development.

The recommended daily intake of protein for children aged six to twelve is around 0.5 grams of protein per pound of body weight. Excellent sources of protein include lean meat, poultry, fish, eggs, beans, and lentils.

Phosphorous

Phosphorous is an essential mineral for the growth and development of healthy bones. It plays a crucial role in the formation of bones and teeth, and it also helps in the absorption of calcium and vitamin D.

Children between the ages of six to twelve require around 500mg of phosphorous per day. Excellent sources of phosphorous include dairy products, poultry, fish, nuts, and seeds.

Zinc

Zinc is a mineral that plays a vital role in bone health. It is necessary for the metabolism of bone cells and the maintenance of bone structure.

Studies have suggested that zinc deficiency may be linked to poor bone health and increased risk of fractures. Children between the ages of six to twelve require around 5mg of zinc per day. Excellent sources of zinc include lean meat, poultry, seafood, beans, and nuts.

Copper

Copper is another mineral that plays an important role in bone health. It is essential for the formation and maintenance of bone tissue, and it also helps to increase bone density.

Children between the ages of six to twelve require around 700mcg of copper per day. Excellent sources of copper include seafood, nuts, seeds, and organ meats.

Vitamin C

Vitamin C plays a crucial role in the formation of collagen, which is the primary building block of bone tissue. It helps to increase bone density, and it also promotes the absorption of calcium.

Children between the ages of six to twelve require around 45mg of vitamin C per day. Excellent sources of vitamin C include citrus fruits, strawberries, kiwi, mango, and pineapple.

Conclusion

Proper nutrition is essential for the growth and development of strong bones in children. Adequate intake of calcium, vitamin D, magnesium, vitamin K, protein, phosphorous, zinc, copper, and vitamin C can help improve bone health.

It is important to offer a diverse range of foods that contain these essential nutrients. Parents should consult with a pediatrician or a registered dietitian to ensure their child’s nutritional needs are being met.