Get Vitamin D

Vitamin D is one of the important elements for bone health, as it helps the body absorb calcium, and it is noteworthy that vitamin D is naturally made in the skin when exposed to sunlight during the summer season, i.e. in late March until the end of September, while avoiding leaving the child under it until his skin becomes Red, and children under six months should not be exposed to direct sunlight. As for the food sources of the vitamin, they are oily fish, eggs, and other foods fortified with the vitamin, such as some types of breakfast cereals.[1]

Consuming an adequate amount of calcium

For a child to have healthy and strong bones, it is necessary to eat foods with a high content of calcium, and it is indicated that the majority of children do not get enough of it, as the child from birth to six months needs 200 mg of calcium per day, and from six months to a year To 260 milligrams, from one to three years to 700 milligrams, from four to eight years to 1000 milligrams, and from nine to eighteen years to 1300 milligrams.[2]

Calcium is found in many foods, but the most available source is milk and its products, as eating one cup of it provides the body with three hundred milligrams of calcium, which constitutes about a third of the amount needed by young children, and a quarter of the amount needed by adolescents, knowing Milk provides the body not only with calcium, but with many other vitamins and minerals needed by the body.[2]

exercise

Muscles and bones alike get stronger when they are used more; Therefore, it is recommended to exercise, especially those that use muscle strength and gravity to put pressure on the bones, such as: walking, running, jumping and climbing. the child for at least an hour a day.[3]

the reviewer

  1. ↑ “Boost your child’s bone health”, www.nhs.uk, Retrieved 9-10-2018. Edited.
  2. ^ AB “Kids and Their Bones: A Guide for Parents”, www.bones.nih.gov, Retrieved 6-9-2018. Edited.
  3. ↑ Richard Kruse, Susan Dubowy (8-2017), “3 Ways to Build Strong Bones”, kidshealth.org, Retrieved 9-6-2018. Edited.

How do I strengthen my child’s bones?

Writing – on the date : – Last updated: 2022-05-21 12:15:01