10 Super Foods for better bone development in children

Atrayee De
April 24, 2017
Views : 6098
10 Super Foods for better bone development in children

Nutritious and the balanced diet is one of the most important things for a healthy and growing child. Children have high energy and also a lot of nutrient needs that are different from that of the adults. During the growing stage, the body needs a lot of the specific vitamins and minerals for a proper development. Busy lifestyles make it extremely difficult for many parents to find time to prepare the healthy meals. But the fast food and many ready-made meals do not provide the essential nutrients that the children need and often have a high fat and sugar content that contributes to the obesity problem amongst the youth.

Understanding the process of bone development

If you do not have the time to cook, at least make sure your child is not eating the unhealthy food and be sure to include some of the superfoods in their diet. Superfoods are the natural foods packed with many of the healthy properties, including the nutrients and antioxidants. Plus, the superfoods are easily digestible and will help keep your child's body and mind healthy and going.

1. Milk

Milk is extremely good for the children. Calcium and the phosphorous, are the two important minerals in the milk, and are necessary for the development of the healthy bones, teeth and the nails. It is also fortified with the vitamin D, another important nutrient for the overall bone health.

Plus, milk contains a wide range of the other nutrients essential for the growth like protein, zinc and also vitamins A, B2 (riboflavin) and the B12. Milk also provides the much needed iodine, niacin and the vitamin B6. Give the whole milk to the children up to two years of age, and then give them the skim milk. One to two glasses of the milk daily is important for the growing children. If your children do not like the plain milk, add some amount of nuts or make the milk dishes like the puddings and custards.

2. Eggs

  • Eggs are great for the growing kids, mainly because of their high overall protein content. Protein is highly essential for the growing children. Eggs are also rich in the B vitamins that play an important role in the brain development and the functioning. Plus, eggs have the omega-3 fatty acids, vitamin D, it even has the folate, zinc, iron and selenium.
  • Eggs can be cooked in many of the ways like the scrambled, fried, hard boiled and as an omelette including the various meats and the vegetables that you may have on the hand. Serve one to two eggs for the breakfast, several times a week. This will provide the sustained energy so that your child remains energetic throughout the day.

3. Broccoli

  • Broccoli is one of the best vegetable sources of the calcium, a very important nutrient for the growing children as it helps to foster peak eyesight and to ward off cell damage.
  • This healthy vegetable is also loaded with the fibre, which is very essential for the growing children.
  • Other key nutrients in the broccoli are the iron, magnesium, phosphorus, the potassium, zinc and the folic acid.
  • It is also a good source of the B vitamins, which aid the digestion and improve the functioning of the nervous system.
  • Give your growing child the broccoli daily. It is best if broccoli is as eaten raw, juiced or lightly steamed to get the maximum nourishment.
  • If your child does not like the plain broccoli, you can try putting it in the soup or casseroles.

4. Blueberries

  • Blueberries are the delicious and the super healthy for the growing children. These tiny berries have the excellent nutritional value.
  • Blueberries are one of the best antioxidant-rich foods that help protect the body from the harmful toxins.
  • Also, the blueberries have the anti-diarrheal, antiviral and the antibacterial properties.
  • The high amount of the manganese in blueberries keeps the bones strong, and the high vitamin C content supports the overall immune system.
  • Plus, blueberries have the fibre, folate, iron, magnesium and also the B vitamins.
  • Since blueberries are extremely sweet and tasty, most children like to eat them a lot. You can also try to add berries to your oatmeal, yogurt and the whole grain cereals.

5. Yogurt

  • Yogurt, particular the Greek yogurt (has more protein) is immensely beneficial for the growing children. The good bacteria present in the yogurt boost immunity and aids the overall digestion. It also contains the calcium, protein, carbohydrates, vitamin B, zinc and much needed phosphorus.
  • Eating yogurt daily promotes the cause of healthy bones and strong teeth as well as helps to meet some of the high energy needs of the children.
  • If your child does not like the normal plain yogurt, you can also drizzle it with honey or even with the maple syrup. You can also add some yummy fruits and a few bits and pieces chocolate chips.

6. Sweet Potatoes

  • Sweet potatoes are ranked as one of the most nutritious vegetables which are available. They are very rich in the beta carotene and also the other carotenoids that are essential for the eyesight.
  • Also, they are a good source of the following :
    • vitamins A,
    • Vitamin C and E,
    • potassium,
    • folate,
    • calcium,
    • Iron and fibre.
  • Most children like the taste of the sweet potatoes. You can also serve them boiled, grilled or even as baked sweet potato dishes. You can also try and deep fry the sweet potato slices and serve them as a substitute for the unhealthy potato chips.


  • To give your children the much needed doze of energy for the day ahead, oats are considered as one of the best breakfast foods.
  • Research shows that all the kids who eat oats for breakfast can concentrate a lot better and pay more attention in the school compared to those who do not.
  • Oats also contain important nutrients like the vitamins B and E, potassium and even the zinc that helps the overall brain development and the functioning of the body.
  • Oats are also a good source of the soluble and the insoluble fibre that will help children stay full for longer.
  • Serve oats with the milk or yogurt, topped with the fruit. You can also give your children biscuits and even snacks made of oats.

8. Cheese

  • Cheese is a good nutritious food that the growing children should eat on a regular basis.
  • Cheese contains a good amount of the calcium, protein, vitamin B12 and the phosphorus.
  • Also, cheese makes a good substitute for the meat because it is a good source of the high quality, and is also easily digestible protein.
  • Protein builds, maintains and even repairs the body tissue.
  • You can service your children with the grilled cheese sandwiches along with some of the healthy soup.
  • Also, eating the cheese after a meal helps to avoid the dental cavities as it is believed to have the anti-cavity properties.

9. Fish

  • Growing children should have at least two portions of the fish each week.
  • Rich in the protein, low in the fat content and the loaded with the B vitamins and precious minerals, fish is easily digested by the children.
  • Plus, fish contains the omega-3 fats that boosts the brain development, improve the eyesight, prevent the depression and keeps the heart healthy.
  • Fish like the salmon and tuna are best for children.
  • Avoid giving the children shark, sword fish and marlin as they contain the high levels of the mercury that may have a negative impact on a child's developing the nervous system.
  • You can serve the fish in a sandwich, salad or even soup form as well as grilled or baked.

10. Beans

  • Beans are the most super nutritious edible food that is available and it is immensely beneficial for the growing children. Apart from being high in the antioxidants, beans also contain a good amount of the protein, calcium, fibre, the iron and vitamin B.
  • Also, beans are low in the fat, calories and even sodium content. Eating beans regularly will keep the children energetic, improve their mood, keep their heart healthy and it even in turn helps maintain a healthy body weight.
  • Beans like the kidney, black, navy and even pinto along with the garbanzo beans, soybeans, dried peas and the lentils are good for the children.
  • Soak any of these beans overnight before preparing a yummy dish.
  • Children can be given the bean salad or even the bean soup for lunch or dinner.

Encourage your child to eat these superfoods to get the wide range of the nutrients as they need to stay fit healthy, in the long run.

Homeopathic Medication

Apart from the aforementioned remedies you could also consider taking the following homeopathic remedies:

  • REPL Dr. Advice No 19 (Bone Disease) (30ml)- Calcium Deficiency in Children and Adults, Osteoporosis, Pain in Bones
  • Charak Paedritone Drops (60ml)- Improves Digestion, Has Beneficial Effects On Growth and Development of the Child
Atrayee De

Atrayee De

Hello everyone, I am a law student, I love reading, researching and singing. Apart from these I also love to dress up, and stay updated with the on going fashion and beauty trends of the glamour industry!

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