Bones play a crucial role in building our body structure, protecting internal organs, anchoring muscles, and storing calcium. Bones are living, developing tissues. They are made up of two components:

• Collagen: A protein that provides a structure to our body.
• Calcium: an essential mineral that adds strength to our bones.

This duo makes our bones more substantial and sturdy. 

Science states that genetics influence body development and bone density. According to a study, our body builds about 80% of its bone density before the age of 18. A child's eating habits, a calcium-rich diet, and physical activities determine their bone health, as they grow.

How Do Bones Grow Weak?

From childhood to adolescence, bones are sculpted by a process called modeling, which allows the formation of renewed bone cells at one place and the removal of old bone cells from another. 

In the absence or lack of vitamins and minerals, the body reabsorbs calcium and phosphates from bones and leaves them brittle. In the long run, this situation might lead to bone-related diseases. Weak bones could also increase susceptibility to bone fracture or injuries in the future.

This is why regular intake in Calcium and Vitamin D is important; to maintain bone health.

1. Vitamins & Minerals for Strong Bones

• Vitamin D

Vitamin D is essential to develop and sustain teeth and bone health. It maintains the amount of calcium and phosphate in the body. Its shortage may lead to bone deformations such as the ones caused by rickets in children.

Sun is the primary source of Vitamin D. While our skin comes in contact with sunlight, our body naturally produces an active form of Vitamin D. Also, fortified milk, cereals, and fatty fish like salmon and sardines contain Vitamin D.

• Vitamin K

Vitamin K is crucial for bone modeling, where mature bone tissue is replaced with new bone tissue. During fractures or bone injuries, Vitamin K helps increase bone metabolism and regulate blood calcium levels.

Leafy vegetables, pumpkin, cabbage, and sprouts are the primary source of vitamin K.

• Calcium

Calcium is a vital mineral for building, forming, and maintaining strong bones. An average human body contains approximately 1kg of calcium; 99% of which is stored in bones. In addition, the body needs calcium for nerves to carry messages between the brain and the rest of the organs.   

A calcium-rich diet comprises milk, yoghurt, cotton cheese, cheese, oatmeals, soybeans, oranges, fish and dark leafy vegetables.  

• Magnesium

Nearly 60% of magnesium in our body is present in the bone tissue, making it an essential mineral required to keep our bones healthy. Magnesium helps increase bone-mineral density and decrease the risk of bone fractures, especially during the early phase of bone development.

The magnesium-rich diet comprises dark chocolate, nuts, chickpeas, soybeans, tofu, flax seeds, almonds, spinach, peanut butter, black beans, and avocado.

1. Kids’ Diet for Strong Bones

• Avoid Soda and Highly Aerated Drinks

Soda and aerated drinks have adverse effects on bone development and structuring. The intake of a high amount of aerated drinks might reduce the bone-mineral density and increase the risk of bone fractures. Also, soda absorbs all the necessary minerals from the bones and makes one feel weak and tired.

• Avoid Processed and Fast Foods

Carbs, sugar and higher salt content in processed and fast foods can increase acids in the mouth. These acids might break tooth enamel that increases the chances to form a dental cavity. A cavity is a hole that permanently damages areas in teeth by creating tiny holes. It causes discomfort while eating food or drinking water and leaves a constant pain in the gums.

• Include Multivitamin Gummies for Kids

Even if children eat nutritious meals and engage in physical activities, they might not get all the Vitamins and Minerals they need. A multivitamin supplement might be helpful for children who:

• Have certain chronic pains.
• Are allergic to calcium-rich foods like milk, yoghurt, cheese, etc.
• Have a restricted vegetarian or vegan diet.

Building healthy bones is extremely important. If an inadequate amount of bone mass is created during the early phase of life, your child has an increased chance of developing fragile bones that might break easily. A balance between regular exercise and a nutritional diet rich in vitamins and minerals will help them build strong bones in the long run.

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