Building Strong Bones: Calcium and Vitamin D for Kids
- Mehdi Ghaffari
- Feb 24
- 2 min read
Updated: Feb 25
Strong bones are essential for children's growth, development, and overall health. Two key nutrients play a starring role in bone health: calcium and vitamin D. Let's explore why these nutrients are so important and how to ensure your child gets enough.
Calcium: Calcium is the primary building block of bones and teeth. It's also essential for muscle function, nerve transmission, and blood clotting.
Vitamin D: Vitamin D helps the body absorb calcium from food. Without enough vitamin D, the body can't effectively use calcium to build strong bones.
Canadian food sources of calcium include:
Dairy Products: Milk, yogurt, and cheese are excellent sources of calcium.
Leafy Green Vegetables: While not as readily absorbed, leafy green vegetables like kale and spinach contain calcium.
Fortified Foods: Some foods, like orange juice and cereals, are fortified with calcium.
Canadian sources of vitamin D include:
Sunlight: The body can produce vitamin D from sunlight exposure, but this can be challenging in Canada, especially during the winter months.
Fortified Dairy Products: Milk and some yogurts are fortified with vitamin D.
Fatty Fish: Salmon, mackerel, and sardines are good sources of vitamin D.
Vitamin D Supplements: In Canada, vitamin D supplementation is often recommended, especially during the winter. Consult with your doctor or a registered dietitian for personalized advice.
Tips for ensuring adequate calcium and vitamin D intake:
Offer a variety of calcium-rich foods: Include dairy products or calcium-fortified alternatives in your child's diet.
Encourage outdoor play: Safe sun exposure can help the body produce vitamin D.
Consider vitamin D supplementation: Talk to your doctor or a registered dietitian about whether vitamin D supplementation is appropriate for your child.
Strong bones are crucial for children's physical activity, preventing fractures, and reducing the risk of osteoporosis later in life. By prioritizing calcium and vitamin D intake, you can help your child build a strong foundation for lifelong bone health.
This blog post is brought to you by Majestic Food Services, your partner in nourishing children's minds and bodies. Visit Majesticfood.ca to learn more about our healthy meal programs for childcare centers and schools.
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