Boost Your Children’s Bone Health with These 10 Foods

Your bones develop and become stronger based on the foods that you eat. That’s why eating to support healthy bones is important throughout your life, especially during childhood. Research shows that 5-15-year-olds who develop healthy bones through diet help prevent bone loss later in life (1). Further, 90% of our bone mass is determined by the age of 18-20 (2). 

I know we’ve all heard from our parents that drinking milk helps support bone growth. But why stop there? Here are 10 foods that help your child’s bones grow and prevent bone loss.

What makes food good for the bones?

The vitamins and minerals that are most important for bone health are calcium and vitamin D. Less vital, but also important are phosphorus and magnesium. These micronutrients all play a role in bone development and continuous renewal. Because our bones need a combination of these vitamins and minerals to work together, the foods on this list will combine all 4.

How much of these foods do kids need?

The chart below shows the Recommended Daily Allowance (RDA) of each nutrient for different age groups. (3-6).

Should I supplement?

In general, we have to remember two things when talking about supplements – we always absorb nutrients from food better than from supplements & supplements do nothing if we are not actually deficient. 

Also, the bones need a combination of vitamins and minerals to work together. So supplementation of just one vitamin will not have the same effect. 

However, if your kids have a true vitamin or mineral deficiency, supplementing the daily recommended value is appropriate. For example, Calcium and Vitamin D supplementation of the RDA  is recommended if a child has recurrent fractures (1). 

What else can they do to support healthy bones?

The missing piece here is physical activity! The best kind of physical activity for kids is weight-bearing activity – walking, running, climbing, jump roping, dancing, etc. Anything that adds resistance to our bones helps prevent bone loss.

 Kids need at least 3 days per week of weight-bearing activity to promote proper bone growth (7).

10 foods to Support Healthy Bones

1. Yogurt

Yogurt has all four of our key nutrients – calcium, vitamin D, magnesium, and phosphorus. It also packs some extra protein to serve as a healthy breakfast or sweet snack. Extra points if you can find one with less than 5g of added sugar, like this one. 

2. Eggs

Any way you want em! Hard boiled, scrambled, over easy – all great for bone growth! Make sure to keep the yolk in because that’s where all the Vitamin D is. 

3. Fortified Orange Juice

Orange juice naturally has a small amount of calcium, but not much else for the bones. However, there are many brands that fortify orange juice with added vitamin D and extra calcium. Fortification means they are adding specific nutrients to the product. So look for only fortified orange juices like this one.

4. Chia Seeds

Chia seeds are a great source of phosphorus, magnesium, and calcium. Plus, they are a powerhouse of fiber – basically nature’s Metamucil with 4g of fiber in just one tablespoon. Chia seeds go great on top of a yogurt parfait, in oatmeal, or blended into a smoothie. 

5. Milk

This might be an obvious one, but I wanted to include it on this list so we can acknowledge fortified plant-based milk. Almond milk and oat milk often have calcium and vitamin D added back in, which makes them a great alternative for lactose-intolerant kids!

6. Fish

Fish is a great source of vitamin D, magnesium, and phosphorus. The best combination of these nutrients is found in salmon, mackerel, and tuna. If your child does not like fish or hasn’t been introduced to fish, try these crispy salmon fish sticks!

7. Fortified Breakfast Cereals

Breakfast cereals are another example of how the food industry fortifies things to make foods have more nutrients. Especially if you can find a cereal with lower than 15g of added sugar, they are a great way to start the day! They are often packed with vitamin D and magnesium, and some even have added calcium. Some of my favorites are Honey Nut Cheerios, Special K, and Cinnamon Chex. 

8. Cheese

Cheese is not only a great source of vitamin D, calcium, and phosphorus but can be a great source of protein at a meal or snack. Not all cheese is created equal in terms of its health benefits, so look for a lower-fat cheese labeled “made from 2% milk” or “skim”. This ensures that your child gets all the protein without all the extra saturated fat.

9. Apples

Apples are a great source of all 4 nutrients – Vitamin D, calcium, magnesium, and phosphorus! The difference in nutrient content between different types of apples is minimal, so pick whichever type your family prefers. Pro tip is to make sure you keep the skin on to get all the fiber!

10. Peanut butter

Peanut butter is a hidden gem when it comes to bone health! It’s high in calcium and magnesium and a great source of healthy fats and protein. Try to find a peanut butter with minimal ingredients like this one or this one.

 

References

1. Abrams, Steven A. “Bone Health in School Age Children: Effects of Nutritional Intake on Outcomes.” Frontiers in Nutrition, vol. 8, 2021, https://doi.org/10.3389/fnut.2021.773425. 
2. More J. Children’s bone health and meeting calcium needs. J Fam Health Care. 2008;18(1):22-4. PMID: 18494428. 
3. “Office of Dietary Supplements – Calcium.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/. 
4. “Office of Dietary Supplements – Vitamin D.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/. 
5. “Office of Dietary Supplements – Magnesium.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/. 
6. “Office of Dietary Supplements – Phosphorus.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, https://ods.od.nih.gov/factsheets/Phosphorus-HealthProfessional/. 
7. “How Much Physical Activity Do Children Need?” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 3 June 2022, https://www.cdc.gov/physicalactivity/basics/children/index.htm#:~:text=Bone%2Dstrengthening%3A%20Includes%20activities%20such,least%203%20days%20per%20week.