No one wants brittle bones. With kids jumping around and learning about the world, there are bound to be trips and falls, but besides keeping an eagle eye on them, one way to help them stay healthy and strong is by feeding them a diet rich in nutrition for the bones. Here are 10 things that should be on a child’s menu.
1. Yoghurt: This fermented milk product is a rich haven for pre- and probiotics, which modulate intestinal calcium absorption and bone metabolism, states the book ‘In Yogurt in Health and Disease Prevention’. Yoghurt not only provides calcium but also phosphorus and protein, which influence bone growth and loss. Besides, this is also a good source of Vitamin D.
2. Milk: Similarly strong in the calcium and vitamin D department, milk makes for an easy supplement for kids. “Calcium is linked with bone health, but vitamin D promotes calcium absorption and maintains adequate blood levels of calcium and phosphate to allow for normal bone mineralisation,” researcher and dietitian Gail Cresci was quoted as saying in an article by US-based Cleveland Clinic.
3. Cheese: This dairy product is also a good source of calcium, which makes for healthy bones and teeth, and helps in blood clotting, wound healing and maintaining normal blood pressure. The website Medical News Today explains that just 28g of cheddar cheese provides 20 per cent of the daily calcium requirements of kids aged four to eight (1,000mg). US-based Nemours KidsHealth – which offers physician-reviewed information and advice on children's health and parenting issues – says, “Kids need more calcium as they get older to support their growing bones: Kids one to three years old need 700 mg of calcium a day. Kids four to eight years old need 1,000 mg of calcium a day. Kids and teens, 9 to 18 years old, need 1,300 mg of calcium a day.”
4. Broccoli: This green vegetable has a tonne of good stuff going for it; there’s calcium, vitamin C, fibre and the flavonoid karmpferol. American medical website Healthline.com explains: “Broccoli is a good source of vitamin C and calcium, two nutrients associated with a decreased risk of periodontal [gum] disease. Kaempferol, a flavonoid found in broccoli, may also play a role in preventing periodontitis.” It is also good source of vitamin K, phosphorus, zinc and vitamins A and C, which are also necessary for healthy bones.
5. Sesame seeds: This easy add-on to meals is a good source of calcium, magnesium and phosphorus. Besides bone health, these little white seeds are also good for overall wellbeing; they are full of phosphorous, iron, zinc, molybdenum, selenium and vitamin B1, explains WebMD.
6. Garlic: This natural – if pungent – anti-inflammatory is not only a source of calcium, zinc, manganese, vitamin B6, and vitamin C but also displays anti-microbial and anti-inflammatory properties. Risa Groux, a holistic nutritionist was quoted as saying by Medical Daily: “Garlic is really high in manganese, which contains enzymes and antioxidants that facilitates the formation of bones and connective tissues, bone metabolism, and calcium absorption.” It may also benefit mums by reducing bone loss by increasing oestrogen levels. A study published in 2007 in the journal ‘Phytotherapy Research’ found that garlic oil preserves skeletal health of rodents when under a hypogonadal – a condition where the body doesn’t produce enough oestrogen and progesterone - situation.
7. Eggs: Besides being a good source of protein, eggs also provide vitamin D.
8. Almonds: These nuts are a storehouse of magnesium, calcium, and even potassium. US-based WebMD suggests including these in your diet in the form of almond butter. It says: “Two tablespoons have 111 milligrams of calcium. Plus, almonds contain potassium (240 milligrams in two tablespoons) as well as protein and other nutrients that play a supportive role in building strong bones.”
9. Bananas: Okay, so the calcium reservoir of bananas may not be that full. However, what it does have is potassium. Besides, as per an article published in the international ‘Journal of Physiology and Biochemistry’ in 2009, bananas contain fructo-oligosaccharides, which encourage probiotics and so enhance the body's ability to absorb calcium.
10. Orange juice: Get the kiddos to sip on fresh OJ and be sure that you are doing them quite a service. The drink is infused with nutrients, vitamins and minerals. Mums should keep aside a glass for themselves too – vitamin C, which the citrus fruit is obviously rich in, also helps in collagen production. And collagen, besides being good for the skin, may also boost bone mineral density, says WebMD.
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