Childhood is the basic stage on which the rest of human life depends, both physically and emotionally. If the foundation is not correct, it will be followed by bad results in the advanced stages. On the physical side, consideration must be given to the need for the correct physical construction of the child , By feeding it well, by being careful to feed food containing the essential nutrients necessary for its growth, and one of these elements is the necessary calcium to build the bones of the child.
How to strengthen the bones of a child
To build strong bones for a child, you should feed him the following:
- Make calcium-rich foods.
- Be sure to know exactly how much your baby needs at every stage of his life.
- He has been accustomed to exercising since childhood, even if it is simple exercises such as walking.
The most important foods that contain calcium
- Eat milk, it contains a large amount of calcium in addition to other important nutrients, and if not accepted by your child, you can add it with juices or fruit pieces in addition to yogurt.
- He has eggs, because of the amount of calcium added to proteins and vitamins, specifically vitamin D, it helps in the growth of bones and teeth.
- Eat green vegetables like spinach, as well as sesame seeds.
- Fresh fruits, most notably orange, according to studies, orange is one of the most fruits supporting calcium, as well as guava to contain a high percentage of calcium and vitamin C, and there are also dried fruits that contain a high percentage of calcium, for example, Tin dried in the day, give the body the equivalent of 135 milligrams of calcium.
- Brugli, for containing both calcium and vitamin C, A and K, which makes the body absorb large amounts of calcium.
- Eating nuts also supplies the body with calcium. The most common type of calcium is almonds, whether ground or butter. Studies of every 100 grams of almonds give the body 266 mg of calcium.
- Be sure to provide dried herbs in the form of soups, for example, the most important dill, marjoram, mint, parsley, celery, thyme, rosemary and basil.
- Be sure to include cheese in your child’s food, it is one of the most important sources of calcium.
- Be sure to provide milk without mixing it with other beverages, because the addition reduces the nutritional value of milk by subtracting the amount of calcium by the additives, the most caffeine.
Exercises strengthen the bones of the child
- Walking.
- Running.
- Football, volleyball and basketball.
- Jump rope.
- Aerobics Games.