5 Foods that can help in improving bone health in kids – Times of India

Improving bone health in kids is essential for their growth and development. But kids are often fussy eaters and end up ditching foods that are nutritious and good for their health. Well, this is one of the major concerns for parents who try to sneak in nutrition through healthy foods and meals. If you too have been struggling to give your kids ample nutrition in their growing years, then here are six foods that can help strengthen bones naturally.
Dairy Products
Dairy products like milk, cheese, and curd are rich in calcium, protein and healthy milk fats, which are essential for bone growth and strength.The easiest way to add dairy based foods in your kids diet can be by giving them smoothies, shakes, curd based salads, sandwiches and curd mixed with honey.

Leafy Greens
Dark leafy greens such as spinach, kale, mustard greens, etc; make for an excellent source of calcium, vitamin K, and magnesium and fiber, which can give you ample nutrition and boost overall health, metabolic rate and strengthen bone health and improve vitality. An easy way to make your kids eat leafy greens is by adding the greens to their pastas, pizzas, drinks, sandwiches to name a few.

Salmon and other Fatty Fish
Loaded with the goodness of vitamin D and omega-3 fatty acids, fatty fish like salmon, mackerel, and sardines can make for a healthy option for boosting bone health, bone mineral density and improving calcium absorption in the body. Just grill or bake salmon as a main dish, add canned sardines to salads or sandwiches or make tandoor based delicacies with light spices.

Nuts and Seeds
Nuts and seeds like almonds, chia seeds, and sesame seeds are rich in calcium, magnesium, and other nutrients that support bone health. An easy way to include them in your kid’s diet is by making smoothies, sorbets, shakes using these nut mixtures. You can also top nuts and seeds on the curd bowl or oatmeals.

Beans and Legumes
Beans and legumes such as chickpeas, kidney beans, lentils, and black beans are good sources of calcium, fiber, magnesium, and protein, which are important for bone development in early years. Add boiled beans in soups, stews, or rice meals and wraps, you can also make lentil or chickpea salads, or serve bean-based dips.