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Nutrients for Healthy Bones in Children

As a parent, you are naturally concerned about your child's physical and mental health.

You cannot afford to ignore your bone health while doing so since bones protect vital organs, help strengthen the body, and provide structural support.

Here are some nutrients that can help to build stronger bones for your kid.

1. Consume enough protein

Protein makes up about 50% of bone. The formation of new bone cells, as well as the growth of new bone cells, is dependent on protein. Protein also helps repair and maintain damage to bone cells and tissues. It has been reported that low protein intake decreases calcium absorption and may also affect bone repair and resorption.

There is protein in foods such as milk and milk products, including curds, paneer, cheese, eggs, cereals, and nuts.

2. Calcium

Calcium is an essential mineral for the growth and development of children and adolescents as it maintains strong bones and teeth while also assisting with muscle contractions. Therefore, it is essential to consume it every day in order to maintain bone health. Calcium absorption is maximized when it is spread throughout the day by your child.

Some calcium-rich foods include seeds, cheese, yogurt, salmon, beans and lentils, and milk.

3. Vitamin D and Vitamin K

Bone health depends heavily on vitamin D and vitamin K.

Vitamin D helps your body absorb calcium, which is one of the many roles vitamin D plays in bone health. Vitamin D3, one of the forms of Vitamin D, is one of the most essential nutrients for the body to absorb and regulate calcium. This is because it is needed for strong bones and teeth. Vitamin D3 also contributes to a healthy immune system by joining the first line of defense against bacteria and viruses.

The kid's body absorbs calcium through vitamin D3, but mineralization is supported by vitamin K2. In other words, K2 integrates calcium into the bone by activating K-dependent proteins. With the support of K2, calcium can optimize its performance in strengthening the child's bone and teeth health.

4. Avoid very low-calorie diets

It is never a good idea to reduce calories too low.

Besides slowing down your metabolism, causing rebound hunger, and causing muscle mass loss, it can also damage your bones. Diets providing fewer than 1,000 calories per day can lead to decreased bone density in normal-weight, overweight or obese individuals. It is therefore essential to maintain a balanced diet with a daily calorie intake of at least 1,200 calories (varies depending on the age group) to protect your bones.

Bone health is important at every stage of life. For kids, however, we should pay more attention to having strong bones. Fortunately, there are many healthy lifestyle habits and nutrition habits that can help build and maintain strong bones.

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