Bones Need Attention
Children's active lifestyles, characterised by running, jumping, and constant movement, place significant demands on their skeletal systems. This phase
of rapid growth and development is crucial for establishing a solid foundation for bone health. Nutrition plays a vital role in providing the essential building blocks for strong and resilient bones. As children explore the world, adequate nutrition ensures their bones can support their daily activities and overall well-being. Dr. Bharat Goswami, a consultant and orthopaedic surgeon at Fortis Hospital in Greater Noida, emphasizes that providing the right nutrients during these formative years is paramount. He stresses the need for calcium, vitamin D, vitamin K, and other vital nutrients.
Calcium: Bone Foundation
Calcium, considered by Dr. Goswami as fundamental to bone development and strength, serves as a cornerstone for children's overall bone health. Children require approximately 1300 mg of calcium daily to support optimal bone health. Dairy products, such as milk, yoghurt, and cheese, are excellent sources of calcium. Alternatively, non-dairy options also provide this crucial nutrient. These include green leafy vegetables like broccoli, bok choy, mustard greens, and amaranth. Soybean-based foods, including soy milk, tofu, and soy chunks, also offer a good calcium intake. In addition, chickpeas, fish with edible bones like sardines, salmon, and rohu, and nuts such as almonds and walnuts contribute to calcium intake. Fortified plant-based drinks, like soy or almond milk, are other viable options.
Vitamin D: Calcium Partner
Vitamin D is essential for bone development, and it is crucial for facilitating calcium absorption and bone mineralisation. Vitamin D unlocks the body's ability to absorb calcium from food, enabling the strengthening of bones by depositing minerals. The recommended daily intake for children is around 600 IU. Research supports at least 1000 IU for optimal bone health. Vitamin D deficiency is common in children, often leading to the recommendation of supplements. Natural sources of vitamin D include sunlight, fatty fish such as salmon and sardines, egg yolks, and fortified foods like cereals and milk. Ensuring adequate vitamin D intake, either through diet or supplementation, is key to supporting healthy bone development in children.
