Childhood is the most significant time for a healthy groundwork for a lifetime of bones. According to the experts, skeleton’s density is formed over the course of puberty. The bone health in children as well as in adolescents is significantly becoming important. Childhood is the right age to work on strengthening of bones. The journal Pediatrics have found that there has been a 30% increase in childhood fractures over the past four decades. However, 80 % of bone density depends upon the family history. They also say that Vitamin C and D deficiencies does increase the risk of fractures. We will know more on foods which is good for bone development in childhood.
Milk: Major nutrients in building bone are calcium and vitamin D. Calcium supports bones and teeth structure and vitamin D improves calcium absorption and bone growth. Main household immediate source of Calcium is milk. Parents are advised to make sure that kids are served adequate amount of calcium every day. Apart from milk, dairy products such as cheese and yoghurt are also good calcium source. Make sure to serve non-dairy foods which are high in calcium should be given to the kids who are lactose intolerant.
Fortified soy milk: Soy milk helps older women from osteoporosis. During or after menopause, women become more likely weak and brittle bones, because less estrogen is produced less. Consume lentils, kidney beans, lima beans, fava beans and chickpeas which are soy rich. It is medically found that women who are in soy diet are slowing down their rate of bone loss. Consuming soy products on a daily basis is a natural and safe method to improve bone health.
Orange juice: Popular known as sources for Calcium and Vitamin C. Kids who do not like soy taste, can be given orange juice. Orange juice is widely recommended but it is better to stick for one glass a day for the adolescents. Since, it creates constipation problems, it is not advised by many of the doctors. Because of its added sugar and calories in nature, heavy dosage can lead to adverse health consequences down the line. Freshly squeezed juice is suggested than the preserved bottle packaged one. A parent should be very careful especially when it is served to 1-year old, watch for signs such as allergies or skin irritations. Sometimes, these allergies could be life-threatening, contact the doctor if this is the case.
Foods which are bad for bone health:
Salty foods: Not just for babies, it is applicable for adults too. More salt you take more calcium you lose. High intake of salty foods is the first factor for osteoporosis. It effects calcium metabolism and mostly impact postmenopausal women. According to endocrinologists, limiting your salt intake to 2,300 milligrams a day will be fine.
Sugary products: Like bakery foods and cold drinks, they will give a negative impact of your bone health. Studies are still going on to understand why cold beverages are bad for health. Knowing about strong bones food list is equally important as to know foods which are bad for health.
Dr. Niraj Vora, Orthopaedic Surgeon says that the children under nine should get 800 milligrams a day. For more information on bone health in toddlers, contact him and book an appointment for a consultation.