5 Important Foods In The Development Of The Bones Of The Child

To promote the development of the bones of the child, in addition to dairy, we must give other foods rich in calcium and other nutrients that help to get a skeleton strong and healthy.

Food is essential for the development of the child’s bones. For this reason, you must be careful when selecting the foods that you will feed him. If you want your child to grow up healthy and strong, it is essential that you maintain a healthy and balanced diet, rich in nutrients and minerals.

The adult human skeleton is made up of 206 bones, not counting the teeth. During childhood and adolescence these bones grow and become stronger. However, for optimal development it is necessary to maintain an adequate nutritional status.

What are the important foods for the development of the bones of the child?

Calcium is essential for the proper development of the child’s bones. From the age of 6 months to 18 years, it is vital to include it in your child’s diet.

This micronutrient helps build strong bones and teeth and helps blood clot. In addition, it promotes the functioning of the nervous system and activates the enzymes that convert food into energy.

The appropriate amount of calcium for a child between the ages of 9 and 13 should be 1,300 mg. It is usually incorporated into the diets of the little ones through milk, since it is a food that is pleasant to the palate and easy to consume. However, calcium does not need to be consumed exclusively through milk.

There are other foods rich in calcium, and you have to include them in your child’s diet. The amount of mineral in these foods varies depending on the size and composition. If the monthly average of calcium is adequate, the development of the child’s bones will be correct.

However, as with other health issues, it should be the pediatrician who determines whether the amount of calcium or other nutrients that the child ingests is sufficient or not. It is always advisable to consult him with the slightest doubt regarding the feeding of the little ones in the house.

1. Milk and its derivatives

Milk and its derivatives are excellent options to get enough calcium for the body. In addition, it contains other essential elements for the development of the child’s bones. For example, phosphorus and magnesium.

• A breastfed child does not need to drink milk or derivatives while breastfeeding, 6 months or 2 years old. Obviously, just because you don’t need it doesn’t mean you can’t take it.
• On the other hand, yogurts have a lot of protein for a baby. However, they should be added to the child’s diet from 6 months. The most suitable yogurt for your child is natural, without additives or sweeteners.

2. Vegetables

Some vegetables, like spinach, are an excellent source of calcium. These are a good option for those who do not like dairy products or are lactose intolerant. One cup of spinach contains 25% of the recommended daily amount of calcium. In addition, it provides your child with fiber, iron and vitamin A.

Another vegetable that helps the development of the child’s bones is broccoli. Its high content of calcium, magnesium, phosphorus and vitamin K helps prevent bone disease and keep bones healthy and strong.

It also supports the formation of collagen and maintains healthy body tissues. All this is especially important in children, since they are in training.

3 eggs

Eggs are an extremely healthy food and cannot be absent from your child’s diet. An egg has about 60 grams and provides 6 grams of protein. It is also rich in minerals (calcium and phosphorus). The highest percentage of micronutrients is concentrated in the yolk.

Adding eggs to your child’s diet contributes to muscle development and bone mineralization. At this stage, the child is in the process of growth and requires a balanced diet.

4. Fish

There are different kinds of fish, but all provide a quantity of essential nutrients for the development of the bones of the child.

• Sardines are rich in vitamins and calcium. They can be combined with pasta or salads, to vary your child’s menu.
• On the other hand, salmon is a very good source of omega 3 and provides the RDA of vitamin D.
• Canned tuna also contains about 39% of the RDA for vitamin D for your child.

5. Nuts

Nuts are the perfect substitutes for dairy. They contain vitamin B, iron, phosphorus, potassium, and selenium. Also, they are good for the development of the bones of the child, since they have a high amount of calcium. In addition, its content in oleic and linoleic acids helps circulation.

Conclusions

It is extremely important that you pay attention to everything your child eats. These foods will be the ones that will nourish your little one’s bones and help them grow healthy and strong. A balanced diet is the basis for a child without health problems.

Teach him from a very young age to eat all kinds of vegetables, nuts and fish. You are their example. Therefore, if you want your child to eat broccoli, eat it with him and explain why it is so important. Remember that they are what they eat.