Milk sure does a body good. Especially a growing body. It packs calcium, Vitamin D, and tons of other nutrients essential for healthy bones.
But is milk during the early years enough to ensure strong bones through adolescence and into adulthood?
Skeletal development isn’t truly complete until your 20s, so it’s important to nourish bones well beyond the young childhood years.
Scientific research continues to show that the healthier you are early in life, the better off you’ll be later on. Building strong bones when you’re young can help prevent serious issues as you age, like osteoporosis—a severe weakening of the bones – which can lead to painful breaks and fractures.
While milk and other dairy products are the obvious choice for building bones, many children today have food sensitivities, like dairy intolerance.
So, it’s important to find other ways to incorporate calcium and Vitamin D into diets during the growing childhood and teenage years. Other excellent sources include:
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Dark, leafy greens like spinach and kale
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Nuts and seeds
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Beans and legumes
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Fortified whole grains like cereal
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Homemade bone broth
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Oily/fatty fishes such as salmon and sardines
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One to three years: 700 mg
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Four to eight years: 1,000 mg
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Nine to eighteen years: 1,300 mg
Calcium supplements are generally not advised for kids due to their typically high sugar content. If you have questions about calcium intake for your child or teen, or have concerns about their bone health, please contact us for an appointment.
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(Adapted from The Washington Post)
