9 Super Foods for strong bones

Are you concerned about keeping your kid’s bones healthy as they grow older? Do you ever wonder which foods you should eat to make your bones strong?  Are you looking for easy and affordable ways to naturally strengthen your bones?  Remember, strong bones are crucial for your overall growth! In this article, we’ll talk about some simple tips and superfoods for building strong bones.

Why do strong bones matter?

Our bones act like the framework that supports our body. When they are strong, they provide stability and protect our organs. As we grow older, our bones tend to lose density, making them more prone to fractures. But fear not! Including certain foods in your diet can help maintain bone strength and keep you active and agile.

Techniques to maintain strong bones 

Eat Calcium-Rich Foods: Dairy items such as yoghurt and cheese.Spinach, kale, and broccoli are examples of green leafy vegetables.
Include Nuts and Seeds High in Nutrients: Magnesium and phosphorus are provided by almonds, chia seeds, and flaxseeds.
Benefits of Eggs: Eggs provide protein and vitamin D, which aid in calcium absorption.
Select Fortified Foods: Calcium and vitamin D supplements can be found in fortified cereals and orange juice.
Accept Beans and Legumes: Calcium, magnesium, and zinc are abundant in chickpeas, lentils, and black beans.
Take tofu, for example: Plant-based calcium supplement that is safe for vegetarians and vegans.



Milk, cheese and yogurt are a rich source of calcium and are the most widely used calcium rich foods in India and other countries for kids. They are good for children who don’t have any milk allergies. In case your child has allergies to dairy products, then you should look for non-dairy foods rich in calcium. (Foods to prevent allergies in kids)


Moringa is a superfood. It has 3 times more calcium than milk which makes it an excellent food to treat weak or damaged bones and also one of the best non-dairy sources of calcium. Some studies also indicate that moringa can heal damaged bones thus making it a must have calcium rich foods for bones. (Foods and remedies for cold and flu in kids)


Ragi is also one of the foods which is very high in calcium. It is said that no other plant source can provide calcium the way ragi can, making it one of a popular non-dairy calcium rich foods in India. It is a whole grain that is gluten free also and can be used in baking cakes and cookies.


Cabbage, mustard (sarson leaves), broccoli & ladyfinger are a good source of calcium. (How to retain vitamin A and C in food?)


Many seeds are good sources of calcium. For instance, 1 tablespoon (9 grams) of poppy seeds has 13% of the recommended daily intake, while the same serving of sesame seeds packs 9% of the recommended daily intake. In addition to calcium, chia seeds are also rich in omega 3 fatty acids. (List of seeds to eat everyday)


Amongst all the nuts, almonds are the highest in calcium. One ounce of almonds or about 22 almonds, provides 8% of the recommended daily intake of calcium. (Top 6 benefits of almonds for kids)


Makhana or lotus seeds are grown in Asian countries and considered as one of the best calcium containing foods. Makhana is an excellent source of many important nutrients. It is loaded with protein, fiber, calcium, magnesium, iron, phosphorus and carbohydrates. Just a bowl of makhana is a great snack for kids. (Easyto make Makhana ice cream recipe)


In addition to calcium, Amaranth is a good source of folate and very high in certain minerals, including manganese, magnesium, phosphorus and iron. One cup (246 grams) of cooked amaranth grain delivers 116 mg of calcium, or 12% of the recommended daily intake.


If the child eats lots of comfort-food, then consuming Potassium rich foods (banana, spinach, cucumber, peas, sweet potato) will save Calcium from being robbed from the bones.


Calcium always works together with Vitamin-D and Magnesium. So, foods high in these nutrients are necessary to be included in your kid’s diet like dairy, whole grains, nuts, greens. (Panchamrit benefits for digestion)


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Immunity, Gut health, Digestion, Weight, Brain development, Speech delay, Epilepsy, Eye health, Hormones, Sleep, Hyperactivity, Bones and Overall growth

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