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 Nutrients to build stronger bones for kids

  Last Updated : Jul 13,2018

6 Nutrients + Minerals to build stronger bones for Kids

It is very easy for a mother to recognise how fast her child is growing… with or without the hints provided by clothes getting shorter or smaller! It is all an effect of the skeletal growth that occurs along with the bone and muscle development during these years. Your child’s bones grow and develop till adulthood, but the childhood years are the foundation for stronger bones. This is the time when bones get calcified and stronger along with the increase in muscle mass that demands a constant supply of necessary nutrients like protein, calcium, phosphorous etc in the form of a healthy diet.

Which nutrients and minerals work to make your child’s bones stronger?

Nutrients like protein and calcium along with minerals like phosphorus, magnesium and Vitamins C and D work hand in hand to make your child’s bones stronger. So, let us explore more about these nutrients…


Protein is vital for your child’s bone health as:
• It is required for the formation of new bone cells and their growth.
• Any damage to the bone cell or tissue is repaired and maintained by protein.
• They help make haemoglobin, that carry oxygen and other nutrients throughout our body.
• They provide energy when carbohydrates and fat are deficient.
Protein is found in foods like milk and milk products like curds, paneer, cheese etc, non-vegetarian foods, eggs, cereals, pulses, dals and nuts. To benefit the most it is advisable to give a combination of foods to growing kids. Hence combine milk with a cereal to make porridge, or combine rice with dal to make khichdi.


It is a mineral that aids building and strengthening of bones and teeth. During childhood there is a rapid formation of new bone cells and teeth enamel. When new cells are formed, calcium starts depositing on them thereby making them firmer and stronger. Hence, give required amount of calcium to your child by including milk and milk products (like curds, cheese and paneer), leafy vegetables (like Spinach, Fenugreek, and Cauliflower), Broccoli, Sesame Seeds, nachni, Asparagus, pulses (like Soyabean, Moong, Matki, sprouts etc.)

• Aids calcium absorption from foods
• Maintains healthy bones, teeth and blood vessels
• Promotes healing of wounds and broken bones.
Include plenty of fresh fruits like Orange, Sweet Lime, Pineapple, Guava, Amla and vegetables like Capsicum, cabbage, broccoli and sprouts to get the required share of vitamin C.

4. Phosphorous:
Phosphorous works with calcium to build strong bones and teeth by making it available to bone cells.
• Helps in bone metabolism process.

5. Magnesium:
Magnesium helps in growth and development of bones.
Eating a well balanced diet comprising all the five food groups is just enough to provide your child the necessary nutrients like phosphorous and magnesium.

6. Vitamin D:
• Enhances calcium absorption.
• Aids in strengthening of bones and teeth.
• Keep muscles supple.
Vitamin D is found in most non-vegetarian foods; however our body can make its own when exposed to sunlight. Hence, expose your child to sunlight early in the morning to get a good share of vitamin D.

Along with a balanced diet, your child’s daily routine should also include plenty of playtime. “All work and no play” is more a reality now than ever before Even the healthiest of foods can be stored as fat if your child’s day is all work and no play, turning him or her into a couch potato. Physical exercise helps children to be active throughout the day, improve coordination, grow tall, and eat better as well.

Given below are recipes with nutrients and minerals to build stronger bones for your kids. We hope you enjoyed this article and would love to hear from you.

nutrients minerals to build stronger bones for kids

 by Tarla Dalal
khatta meetha chana chaat recipe | khatti meethi chana chaat | chickpeas chaat | healthy snack for kids | with step by step photos. khatta meetha chana chaat is a nourishing recipe in which all the flavours and texture team up together very well. Learn how to make chickpeas chaat. Sweet and sour, chatpata chaat. Khatti meethi chana chaat is a smart way to make your child consume protein and calcium rich kabuli chana and paneer, which might otherwise not seem too enticing. The addition of paneer is an added protein boost. This healthy snack for kids is also a sneak way of adding veggies to your child’s diet. Here we have added tomatoes to make the chaat juicier. You can also add chopped cucumber and grated carrot if you wish to. To make khatta meetha chana chaat, heat the butter in a broad non-stick pan and add the cumin seeds. When the seeds crackle, add the tomatoes, potatoes and kabuli chana, mix well and cook on a medium flame for 1 minute. Add the paneer and salt, mix lightly and cook on a medium flame for 1 to 2 minutes. When cooled, add ¼ cup of khatti-meethi chutney, lemon juice and coriander and toss well. Refrigerate for 1 hour and serve chilled. Serve khatta meetha chana chaat immediately. The green chutney made with mint leaves and coriander is the highlight of this recipe. It is quick, non-messy, tasty, healthy and packed with flavours. You can adjust the spice and sweet taste by adjusting the amount of green chillies and sugar added in this chickpeas chaat. Tips for khatta meetha chana chaat. 1. Do not over cook the kabuli chana. Let them maintain their crunch. 2. Kabuli chana can be replaced with whole moong or kala chana. 3. Use fresh and soft paneer and not dry paneer for this recipe. Dry paneer will break while cooking. 4. Also do not overcook the paneer, else it will turn chewy. Enjoy khatta meetha chana chaat recipe | khatti meethi chana chaat | chickpeas chaat | healthy snack for kids | with step by step images and video below.
 by Tarla Dalal
Pamper yourself and your kids with these crunchy-munchy, nutty, chocolaty balls! Made of quick cooking rolled oats, nuts and dried fruits, these balls have an interesting mouth-feel and taste. The chocolaty flavour only adds to the fun, making it all the more enticing! Once you add the warm chocolate sauce, mix and roll the balls immediately before they dry up. Once they dry, it will be difficult to roll them into balls. Chock-full of healthy ingredients like fibre-rich oats and protein-rich nuts, the Oats Chocolate Walnut Balls is an ideal snack for growing kids. They can carry it to school or munch on it after they return from school. Of course, there is some chocolate in it, but balanced by all the good ingredients, it can surely be enjoyed once in a while! You can also try other recipes like Oats Lollipop or Oats, Walnut and Cornflakes Snack Bar .
 by Tarla Dalal
Don't prevent your kids from eating their favourite foods; inject good health into them instead by adding the right ingredients. For example, use rice noodles instead of refined flour (Maida) noodles and add healthy ingredients like veggies, sprouts, peanuts etc. By concocting healthier versions of their favourite dishes, your kids can have their way, and so can you!
 by Tarla Dalal
Potato and cheese… both are hot favorites with kids! Cheese is high in protein and calcium, a perfect food for growing kids; however it is better to restrict its intake... no thanks to its high fat content. I have used mozzarella cheese instead of cooking cheese as its fat content is comparatively lower.
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 by Tarla Dalal
Crunchy munchy chikkis! Who can say no to them, or stop with just one for that matter! These healthy chikkis will not only make your children happy but also meet their calcium requirement.
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Sweet pancakes served with warm, tangy orange sauce is nothing short of a treat! And healthy too… for the nuts provide protein and calcium required for the formation of new bone cells and for the growth and maintenance of bones.
 by Tarla Dalal
Health and taste in one package! Don't eliminate burgers as unhealthy... give this healthy version a chance. Made using whole wheat burger buns and tikkis made with broken wheat, these provide loads of protein and calcium.
 by Tarla Dalal
Stronger bones need more calcium and protein. No worries. . . Here's a colourful and nutrient-rich recipe brimming with the goodness of veggies, sprouts and paneer. Your kids will go gaga over this interesting looking and tangy tasting dish!
 by Tarla Dalal
Curds become even more enticing when served with crunchy fruits and cornflakes! For an added visual appeal, chop the fruits in innovative shapes and sizes or use a cookie cutter. Better still… why not get the kids to help you carve the fruits?
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