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

While genetics influence bone development and bone density, a child’s dietary habits and physical activity sturdily determine the health of bones as they grow.

Here are some mandatory items that you can include in your child’s diet to develop strong bones.

> Yoghurt: Rich in calcium, probiotics, vitamin D and A, folates and potassium, yoghurt can give your bones the right amount of almost everything. About three servings per day can be measured good for your health. You can have this during breakfast, or add it in smoothies for better taste.

> Milk: Doctors and elders both have advised to drink milk for healthy bones. A glass of cow milk contains calcium, potassium, vitamin D and A, which can give your bones strength. But if you are lactose intolerant, it’s best to avoid it.

> Dark Leafy Vegetables: Spinach, kale, arugula, lettuce, and chard can be considered exceptional vegetarian foods for strong bones. These are rich in calcium, antioxidants, vitamin C and vitamin K, which can give your bones a much-needed boost.

> Cheese: Processed from milk, cheese is a vigorous source of vitamin A, vitamin B12, zinc and phosphorous. No doubt that cheese can add flavor and be a great taste enhancer, but it can protect your bones as well. But consider cheddar cheese if you are lactose intolerant.

So, try the above items to get a strong bones diet for your children.

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