Babies are at a stage where they are full of energy, running, jumping and constantly moving. This boundless, boundless excitement also means that their bones need extra care to stay strong and support everything they do every day. The growing years are also the building blocks of their bone health, and nutrition plays a very important role in keeping them fit.
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To know which nutrients are essential for flexible bones, Dr Bharat Goswami, consultant and orthopedic surgeon at Fortis Hospital, Greater Noida, shared with HT Lifestyle the key nutrients that lay the framework for healthy bones.
“Children need the right nutrition to build strong bones, primarily through adequate intake of calcium, vitamin D, vitamin K and other nutrients,” Dr Goswami said, naming some important nutrients.
1.Calcium
The first nutrient recommended by Dr. Goswami was calcium. According to him, it is ‘fundamental’ to bone growth and strength, which lays the vital foundation for the overall bone health of the child.
Explaining how much calcium a child needs, he said, “Children require approximately 1300 mg of calcium per day for optimal bone health.”
The orthopedic doctor revealed these sources for both dairy and non-dairy:
1. Dairy: Milk, curd, and cheese.
2. Non-Dairy: Green leafy vegetables (broccoli, bok choy, mustard greens, amaranth), soybean-based foods (soy milk, tofu, soy chunks), chickpeas, fish with edible bones (sardines, salmon, rohu), nuts (almonds, walnuts), and fortified plant-based beverages (soy or almond milk).
2. Vitamin D
The second is Vitamin D. Without adequate vitamin D, even a calcium-rich diet may not fully help bone development. According to orthopedic surgeons, it facilitates calcium absorption and bone mineralization. So, in simple terms, Vitamin D is what helps unlock your body’s ability to absorb calcium from food. And mineralization means adding minerals to the bones to strengthen them. It helps store calcium in the bones, making it even more important to prioritize vitamin D.
Dr. Goswami reveals the recommended intake, “The recommended intake for children is around 600 IU per day, although some research supports at least 1000 IU for good bone health.” They also cautioned that children are suffering from vitamin D deficiency, making supplements a common recommendation to bridge the nutritional gap.
Here are natural sources of vitamin D recommended by orthopedic surgeons:
- the sunlight
- fatty fish (salmon, sardines)
- eggs
- heavy foods such as cereals and milk
3. Vitamin K
Strengthening bones requires teamwork, and among the key players, vitamin K is a nutrient that also helps with calcium absorption.
“Vitamin K regulates calcium levels and aids in bone mineralization,” said Dr. Goswami. Some sources of Vitamin K, as suggested by the doctor, are egg yolks and green leafy vegetables like spinach.
The orthopedic surgeon said that apart from calcium, vitamin D and vitamin K, minerals like protein and magnesium also contribute to bone growth. Most of all, a balanced diet helps ensure that all nutrients work together for good bone health.
Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.
