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Build strong bones with a variety of foods

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Building strong bones and teeth are a necessity for a child to develop a strong and healthy body. Strong bones provide a protective framework for internal organs and muscles. They help a child develop good posture which keeps the body functioning efficiently.

Calcium, vitamins, fiber, phosphorous, magnesium, other minerals and protein are among the numerous nutrients which are especially applicable for bone health. Most people realize that drinking milk is one of the best and easiest ways a child can get the calcium and other nutrients to build strong bones. There are other nutritious foods that help, too.


Milk contains calcium, the basic building block of bone health. Milk also contains potassium, riboflavin, magnesium, phosphorus and vitamins A, D and B12. Children ages 2-5 need 2 cups (16 oz.) a day for optimum bone health. Pediatricians currently recommend young children drink whole milk.


Salmon is a wonderful source of omega—3 fatty acids, calcium, and Vitamin D, which helps the body absorb calcium. Regular consumption of salmon helps to improve the bone density and it is also a heart healthy food.


Besides calcium, cheese contains vitamins A, D, potassium, riboflavin, protein, magnesium, vitamin B12 and phosphorous. Most cheese is low in lactose, so it may be a good alternative for children who are lactose intolerant. Cheese comes in hundreds of tasty options.


Yogurt is a good source of calcium. One cup of yogurt fulfills a chid’s daily calcium requirements. Yogurt contains minerals and vitamins like magnesium, protein, phosphorus, riboflavin, potassium, vitamins A,D,B12. Greek yogurt is known to contain higher amount of protein and lower levels of calcium and vitamin D. One will gain better benefits for their bones if they consume the plain form of yogurt.

Sesame seeds

Sesame seeds contain nutrients like magnesium, phosphorus, calcium and vitamins like D and K. A few sprinkles on cereal or yogurt make a crunchy addition to a breakfast. They can be sprinkled on salads or added to vegetables, or stir-fry for a nutty taste, too.

Collard greens

Collard greens are a Southern meal staple.This green, leafy vegetable contains calcium along with omega-3 fatty acids, vitamin K and magnesium. They have anti bacterial, anti diabetic and anti cancer properties.


Spinach, another green, leafy vegetable, can be eaten from baby size to full grown leaves, raw or cooked. It is great raw in a salad or an addition to any soup, stew or casserole. It is a good source of fiber, magnesium, potassium, iron, vitamins like A and C. A cup of spinach will provide one fourth of the daily requirement of calcium. It combines well with other green, leafy veggies, too.

Click here for more information on readily available calcium rich foods.

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