How to Have Healthy Bones

Diet is the second key element. Bones need both calcium and vitamin D. Calcium is the building block of bones and vitamin D "lets the calcium in," says Tosi. The best source of calcium is food, especially dairy products, certain fish and green vegetables. The current recommendation is that 4- to 8-year-olds should get 800 milligrams of calcium daily and 9- to 18-year-olds should get 1,300 milligrams. Less is known about Vitamin D, but Beaty says 9- to 18-year-olds should get 400 International Units (IUs) a day. For more information on specific food sources of these two nutrients, see this link from the National Institutes of Health. This NIH site has more information on Vitamin D.

For more on children and bone development, The National Institute of Arthritis and Musculoskeletal Development offers a pamphlet that can be downloaded. The AAOS also has information in the patient education section of their Web site.

© 2007