Bone Growth In Children And Nutrition

To promote bone growth in children, in addition to including dairy products in the diet, they must be given foods rich in calcium and other nutrients that help to achieve a strong and healthy skeleton

Nutrition is essential for proper bone growth in children. For this reason, you must be scrupulous in selecting the foods to give to your children. If you want them to grow healthy and strong, they must eat a balanced diet rich in carbohydrates and minerals.

The skeleton of an adult is made up of 206 bones, not counting the teeth. Bones grow and strengthen during childhood and adolescence. However, for optimal bone growth in children , adequate nutritional status must be maintained.

What are the foods that promote bone growth in children?

Calcium is essential for bone development in children. From 6 months to 18 years, it must be included in the diet of the little ones because it helps strengthen bones and teeth, as well as promoting blood clotting. In addition, it stimulates the functioning of the nervous system and activates enzymes that transform food into energy.

The daily amount of calcium that the child must consume should be equivalent to 2 or 4 glasses of milk. If the child is small, the quantity decreases; as it grows, the quantity increases. It must be said that calcium is not taken solely and exclusively through milk.

There are other calcium-rich foods that should be included in your children’s diet. The calcium dose varies according to the quantity and composition of these foods. You don’t necessarily need to consume the recommended daily amount: if the average monthly amount is adequate, bone development will be optimal.

1. Milk and derivatives

Milk and dairy products are great options for providing the body with the calcium it needs. They also contain other elements essential for the growth of the baby’s bones, such as phosphorus and magnesium.

• A nursing baby does not need to consume any more milk or dairy products. The fact that he doesn’t need it, however, doesn’t mean he can’t hire it anyway.
• Yogurt contains a lot of protein for the baby, but should only be included in the diet from 6 months. The most suitable yogurt is the one without additives or sweeteners.

2. Vegetable

Some vegetables, such as spinach, are a great source of calcium. They are perfect for those who do not like dairy products or have an intolerance. One serving of spinach contains 25% of the recommended daily amount of calcium. Provides fiber, iron and vitamin A.

Broccoli is another great option for promoting bone growth in children. The high content of calcium, magnesium, phosphorus and vitamin K helps prevent bone diseases and keep them healthy and strong. Broccoli also stimulates collagen production and keeps body tissues healthy. All these properties are very important for growing children.

3 eggs

Eggs are an extremely healthy food and certainly cannot be missing in the diet of the little ones. An egg weighs about 60 grams and provides 6 grams of protein. It is rich in minerals such as calcium and phosphorus. Most of the micronutrients are concentrated in the yolk.

Eggs contribute to muscle development and bone mineralization. In the growth phase, the child needs a healthy and balanced diet.

4. Fish

All fish provide essential nutrients for the development of children’s bones.

• Sardines are rich in vitamins and calcium. They can be added to pasta or salads, thus varying your children’s weekly menu.
• Salmon is an excellent source of Omega 3 and provides the recommended daily amount of vitamin D.
• Canned tuna contains about 39% of the daily amount of vitamin D indicated for children.

5. Dried fruit

Dried fruit is a great alternative to dairy products. Contains vitamin B, iron, phosphorus, potassium and selenium. In addition, it promotes bone growth in children thanks to the large amount of calcium it contains. Finally, oleic and linoleic acids improve circulation.

Conclusions

It is very important to pay attention to the nutrition of your children. The foods we talked about in this article nourish the bones of little ones and help them grow healthy and strong. A balanced diet is essential for children to grow up without health problems.

Teach your children from an early age to eat all kinds of vegetables, nuts and fish. You are an example to them, so if you want them to eat broccoli, eat it with them and clarify why they are so important to their health. Never forget that we are what we eat.