Childhood is a critical period for bone development, and proper nutrition plays a key role in ensuring strong, healthy bones. Calcium and Vitamin D are two essential nutrients that work together to support growth, bone strength, and overall development in children.
The Importance of Calcium
Calcium is the main mineral in bones and teeth. It not only helps build strong bones but also supports muscle function and nerve transmission. Children aged 1–8 years need about 1,000–1,300 mg of calcium daily. Rich sources include milk, yogurt, cheese, leafy greens, beans, fortified cereals, and plant-based milk alternatives.
The Role of Vitamin D
Vitamin D helps the body absorb calcium effectively, ensuring that bones receive the nutrients needed for growth. Children aged 1–18 years require 600–1,000 IU of Vitamin D daily. Sources include sunlight exposure, fatty fish like salmon, fortified dairy products, eggs, and supplements when necessary.
Risks of Deficiency
Insufficient calcium and vitamin D can weaken bones, increase the risk of fractures, and lead to conditions like rickets. Factors such as limited sunlight exposure, poor dietary intake, and cultural practices can increase deficiency risk, particularly in Nigerian children.
Practical Tips for Parents include;
- Calcium-rich foods in daily meals and snacks.
- Encourage outdoor play to boost natural Vitamin D production.
- Limit screen time and promote regular physical activity to support bone health.
- Consider supplements only after consulting a healthcare professional.
By focusing on calcium and Vitamin D intake, parents can help their children develop strong bones and prevent future skeletal problems. Prioritizing these nutrients during childhood lays the foundation for a lifetime of healthy growth and development.