How To Build Strong Bones in Kids: A Guide for Parents

How to build strong bones in kids
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Strong bones are essential for having a healthy and active lifestyle. And, to ensure your children’s optimal health building strong bones is important.

Childhood is the best time to lay the foundation of good mental, emotional, and physical health in your children. As a parent, it’s your responsibility to ensure that your kids are getting a sufficient amount of nutrients in order to grow healthy and strong.

Here in this article, we will give you Tips on How to Build Strong Bones in Kids and also talk about some essential nutrients that help to build strong and healthy bones.

Tips For Building Strong Bones In Kids

Our skeletal system is the most rigid and strong part of our body. It helps to protect our internal organs, stores minerals and provides proper structure to the body.

These bones start to build themselves in childhood and teen years. Even though our body constantly builds healthy bones throughout our whole life, the strength of these new bones declines over time.

Because of this many people became the victim of osteoporosis when they age. It’s a disease that decreases bone density and made them more prone to fractures.

It’s obvious that no parent would ever want something like that for their kid. That’s why below are some of the parenting tips that can help you to strengthen your child’s bones for a better future.

#1. Encourage Physical Activity

Physical activity is essential for building strong bones in kids. Encouraging your child to engage in any physical activity like running, dancing, and playing any sports help them to improve the body’s overall bone density.

Just like muscles, a child’s bone health improves as much as He/she puts them to use. Moreover, activities that include weight-bearing or lifting will help them to build strong and tough bones.
So, this is your answer on how to strengthen bones and joints naturally. Just make sure your child is active for at least an hour a day and try to make physical activity a fun and enjoyable experience.

#2. Avoid Carbonated or Soft Drinks

Try not to give carbonated or any soft drinks to your child. Most of these drinks contain some quantity of phosphoric acid. These acids interfere with calcium absorption which leads to poor bone health.

Encourage your kid to drink more water or fruit juices like oranges, and pineapple instead of these carbonated drinks.

#3. Teach them Healthy Lifestyle Habits

Now as a parent, it’s your responsibility that your child develops good and healthy lifestyle habits. Children’s minds are very soft and swift in nature, they quickly change their behavior and take decisions according to the things they see.

They are fast learners and pick up the habits of the people they live with. And, a parent should ensure that he/she is not adopting any kind of wrong habits from their social environment.
Especially, teenagers who easily take up wrong habits like smoking and alcohol consumption which not only affect their bone health but also their overall health.

So, these are 3 parenting tips that will help you to boost your children’s bone health. Apart from these, you can include bone-strengthening foods in your kid’s meals.

Without wasting any time, let’s move on to the next section of How to Build Strong Bones in Kids and see what kinds of nutrients you can add to their diet to improve their bone health.

Nutrients For Building Bone Health

In order to maintain the proper development of bone in your kid, it is essential to add bone-friendly nutrients to their diet.

Below are some best minerals and vitamins for strong bones and joints in your child.

Calcium: It is a super-nutrient that strengthens your kid’s bones. This helps to maintain and build the mass of your bones. Calcium sources like milk, cheese, and yogurt are the best foods for strong bones for babies.

Vitamin D: This nutrient plays a major role in increasing the absorption of calcium in the body. Fatty fish, Fortified foods, egg yolks, and sunlight are the best sources of vitamin D. So, make sure your kid is getting enough sunlight.

Magnesium: Magnesium is responsible for maintaining the bone density of the body. It also helps in the proper regulation of calcium and vitamin D in the body. Adding almonds, cashews, soy milk, and peanut butter can help you to fulfill your kid’s magnesium needs.

Vitamin K: This nutrient work together with calcium to increase bone density. It is essential for the transportation of calcium from the blood to form a healthy bone matrix.
Phosphorus: Calcium needs phosphorus to maximize bone strengthening. Moreover, it also helps in the formation of bones and teeth. Soybeans, Fish, Meat, and Whole Grains are the sources of phosphorus.

Potassium: Potassium reduces the calcium loss from the bones which ultimately protects bone density. Fruits, vegetables, and beans are great food sources of potassium.

Vitamin A: Vitamin A is important for building strong and healthy bones. Both bone-building cells and bone-breaking-down cells are influenced by Vitamin A.

Vitamin C: This helps in the formation of collagen in the bone matrix. Citrus fruits like oranges, and lemons are the best sources of vitamin C.

Vitamin B12: Vitamin B12 helps to supply the adequate amount of B12 body’s bone-building cells to maintain their optimal function. A low level of B12 can cause problems like anemia, osteoporosis, and many more.

Zinc: It is also essential for normal skeletal growth and bone homeostasis. Seeds, beans, whole grains, and yogurt are the best sources of Zinc.

So, these are some of the essential nutrients that will help you to improve your child’s health and give them stronger and healthy bones.

With this, Let’s move on to the conclusion part of this How to Build Strong Bones in Kids.


From our above discussion, you guys have already got your answer on How to Build Strong Bones in Kids.

Building strong bones in kids is essential for long-term health and well-being. And, as a parent it’s your call to take care of their health by encouraging them in more physical activities, cutting down junk foods, and making sure they get a nutrient-rich diet.

By following the above-given tips, you can help on how to make bones and joints strong in children. With these simple lifestyle changes, you will give your child not only strong bones but a great and healthy life.

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