Three Ways to Build Strong Bones
Having strong bones in childhood lays a foundation for bone health throughout life. We build almost all our bone density when we’re children and teens. The bone-building process is mostly finished around age 20. As adults, we still replace old bone with new bone, but more slowly. Over time, our bones get weaker. Kids with strong bones have a better chance of avoiding bone weakness later in life. As a parent, you can help by making sure kids get the three key ingredients for healthy bones: calcium, vitamin D, and exercise. 1. Give Kids High-Calcium Foods Calcium is a mineral that’s known for building healthy bones. It’s found in dairy products, beans, some nuts and seeds, and leafy green vegetables. It’s also often added to foods like orange juice or cereal. What You Can Do Encourage your kids to eat high-calcium foods: If your child eats dairy, your doctor or dietitian can tell you how much to serve based on age. Younger kids may need 2–3 servings of low-fat dairy each day, while older