Boosting vitamin D intake

Vitamin D plays a crucial role in bone health by helping the body absorb calcium. Vitamin D deficiency is common in both children and adults, often leading to lower bone density and an increased risk of bone loss. Ensuring adequate vitamin D intake can protect children from bone-related problems. Common symptoms of vitamin D deficiency in children include sleep disturbances, fatigue, poor appetite, and pale skin.

Children can increase their vitamin D levels through simple measures like spending 5 to 10 minutes in the sun two to three times a week. However, excessive sun exposure can be harmful to the skin due to UV rays. Parents should avoid prolonged direct sunlight on their children's skin and protect their eyes from direct exposure. Encouraging children to consume foods rich in vitamin D, such as cheese, liver, fatty fish, mushrooms, and milk, is also beneficial.

Limiting screen time

In today's digital age, many children are glued to mobile phones and video games. Prolonged screen time can strain bones and limit physical activity. Activities like walking, jogging, running, and climbing stairs are essential for building strong bones and keeping children physically and mentally active.

Swimming is a great exercise that engages both arms and legs, promoting brain development and optimizing learning and communication skills. Even if a child knows how to swim, parental supervision is crucial at all times to prevent accidents.

Outdoor play helps children absorb vitamin D, which is essential for bone health. Image generated by AI

Outdoor play helps children absorb vitamin D, which is essential for bone health. Image generated by AI

Consuming calcium-rich foods

Calcium is vital for bone formation, muscle strengthening, and maintaining cardiovascular health. Dairy products like milk, cheese, and yogurt are excellent sources of calcium. Children should aim for at least two glasses of milk daily to support bone development. Parents should also incorporate leafy green vegetables like spinach, kale, and okra, as well as soy milk and fish, into their children's diets. Oranges, besides being rich in vitamin C, are also a good source of calcium.

Ensuring sufficient vitamin K and magnesium intake

Individuals with higher levels of vitamin K and magnesium tend to have healthier bone density and a lower risk of rickets and osteoporosis. These vitamins work in conjunction with calcium to promote strong bone development in children. Leafy green vegetables like spinach, kale, cabbage, and bean sprouts are excellent sources of both vitamin K and magnesium.

Le Nguyen (According to Hindustan Times)