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While swimming and bicycling are great for cardiovascular health, they are not weight-bearing. Try activities such as running, hiking, dancing, tennis, gymnastics, basketball, volleyball, soccer and weight training to build bones. Regular weight-bearing exercise stimulates bones and makes them stronger. A small amount of vitamin K is made from bacteria in the colon but it’s unclear how much our bodies are able to produce and use, so it’s important to include food sources. Leafy green vegetables, such as kale, turnip greens, cabbage, spinach and broccoli, are rich in vitamin K. Look for sources of this mineral in foods such as almonds, spinach, black beans, oats, peanut butter, avocado and potato. Talk with your pediatrician about giving kids vitamin D supplements to reach the recommended 600 IU per day. You can find vitamin D in fortified sources such as orange juice, milk and some non-dairy beverages. There are just a few natural food sources of vitamin D, including egg yolks, mushrooms and fatty fish such as salmon and tuna.
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DOES MILK MAKE YOUR BONES STRONGER SKIN
Also, sunlight exposure increases the risk of skin cancer. If you live in the northern United States, there is a good chance you won't get enough sun exposure in winter for adequate vitamin D production. Sun exposure triggers vitamin D production, but this can vary greatly with skin pigmentation, season and geography. Some foods and beverages are fortified with calcium, including certain juices, cereals and plant-based beverages. Other non-dairy food sources include almonds, broccoli, kale, turnip greens, figs and tofu prepared with calcium. For instance, one 8-ounce glass of milk provides 300 milligrams of calcium, or about one-fourth to one-third of the recommended daily intake. Milk, cheese and yogurt are the richest natural sources of calcium. CalciumĪim for a good calcium source in each meal and snack. Calcium lies at the forefront, but vitamin D, magnesium, vitamin K and regular physical activity also are important. Many nutrients work in concert to provide the framework for healthy bones. During childhood and adolescence, bones are primed to make the highest rate of deposits possible, for use throughout the rest of a person's life. Bone is living tissue that is turned over constantly with regular deposits and withdrawals.
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Think of bone health as a savings account. But, with adolescents reaching 90% of their peak bone mass by age 18 (for girls) and age 20 (for boys), bone health absolutely is a health issue for kids. After all, osteoporosis largely affects older adults. Your child’s bone health might not be your first concern when you think of how optimal nutrition impacts your kids’ health.