How to Build Immunity of Kids During Monsoon – 12 Things to Avoid During Rains


“Achoo!!!” Every mom dreads this sound. The moment my little one sneezes, there are thousands of things that cross my mind. “Where would she have caught this infection?”, “Is she allergic to something?”, “Should I give her Allopathic medicines or home remedies”, “How should I build her immunity”, “Are all the precautions I take are not enough?” and so on and so forth. If you were reading all the above blabbering of my mind, did you read that immunity thing? “Ah! So you did.”

The immunity stuff is so important these days, especially when it is raining outside and you have nothing to do but think about immunity. Even in earlier days, immunity was quite important but the food and environment at the time of our parents and grandparents were starkly different with regards to the present time of our kids. Earlier, food was pure and fresh and pollution was almost zero. So, it is necessary that we make our kids strong and take precautionary measures instead of treating the ailment post it happens. This post is all about things that we should do and all those things that we should not do during rains that will help build the immunity of our kids.

What Food Helps Build Immunity During Monsoon?

Build Immunity of Kids During Monsoon
Firstly, we shall discuss foods that we should give our kids all around the year. Foods that are rich in nutrients make the immune power of children quite strong. Here are some of them:

1. Citrus Foods

My little one is not fond of lemon. And I used to wonder what I should give to her that takes care of her Vitamin C requirement. Apart from lemon, fruits like sweet lime, oranges, and even grapefruit have sufficient amount of Vitamin C that takes care of your child’s immunity. You can also choose between broccoli, guava, papayas, bell peppers and tomatoes to up the intake of this micronutrient.

In order to boost the immune system, Vitamin C plays quite an important role. If your baby has Vitamin C enriched foods on a regular basis, the chances of catching viral or other infections reduce to a large extent. Further, Vitamin C helps in healing wounds at a faster rate as well. Now, some people have the notion that such things if given in rains will lead to cold in kids. However, to take care of this, mothers should always remember to give foods at room temperature to kids.

2. Yogurt

“Why did you give yogurt to your baby in this season? No wonders she has caught a cold” blurted my dear extra-concerned mommy. However, my fault was that I gave her refrigerated yogurt rather than the fresh one. Yogurt, in fact, is a probiotic food, brimming with microorganisms that fight infections and gut issues. The benefit of eating yogurt on a regular basis is that it builds the resistance power of the kids. And ultimately, all the monsoon ailments stay at bay. To enhance the flavor of yogurt, mommies can add fresh fruits or nuts as well. Avoid adding sugar to the yogurt. Make sure that the yogurt that you give to your children is fresh, unadulterated and without preservatives.

3. Variety of Veggies

I can understand that it is difficult to choose good vegetables in rainy season, with the fear of so many germs lurking around. However, if you properly and thoroughly wash the veggies, then you can gobble them up without any fear. The reason I am asking you to consume vegetables in monsoon is that they are the best shield against ailments during monsoon. Make sure that your diet is rich with green leafy vegetables, cruciferous vegetables, and bright colored veggies. Green leafy veggies are rich in folic acid and Vitamin C as well.

Your child should have them thrice a week. Cruciferous veggies flush out the toxins from the body and make the body strong. Examples of cruciferous veggies are broccoli and cauliflower. Your child should have these twice a week. Yellow and orange veggies are rich in beta-carotene and antioxidants to strengthen the immunity of the kids. Sweet potatoes, pumpkin, squashes, and carrots are bright colored veggies.

4. Grounded Spices

I like the sweet fragrances of cardamom and cinnamon during rains. It makes me feel homely. I make some fresh herbal tea adding these spices when it is pouring. The smell fills my home, making my family feel good. All of us at home love herbal teas. I make sure that my kiddo has at least half a cup of herbal tea during rains. This is because spices like peppercorns, cinnamon and cardamom are said to be immunity boosters. They prevent cold and flu and even treat them effectively. Black pepper is also said to relieve the symptoms of fever. Cinnamon, the humble spice, is an antibacterial, antifungal and antiviral as well. Add a tiny cinnamon stick to your daily meals or ground it and sprinkle the powder on preparations. Cinnamon powder enhances the flavor of baked goods as well.

5. Garden-fresh Herbs

There are so many herbs around us that we are not aware of. Many common herbs are said to boost the immune system of the kids. Holy basil is one of them. It is brimming with antibacterial and anti-fungal properties to ward off infections. It even treats cold and cough in kids effectively. Having holy basil at an empty stomach in the morning will boost the immunity power of the kids. Another herb that is very effective is Sage. With it antiseptic and anti-bacterial properties, sage help clear the mucus in the kids and treat their cold. For this, sage leaves can be added to hot water prepared for steam.

6. Mushrooms

They are not that beautiful that they can be cast in a movie, but they taste so good that their looks can easily be ignored. Yes, mushrooms are immunity boosters as well. They are brimming with Vitamin D and Zinc along with a host of natural antibiotics. Apparently, mushrooms fight several infections and keep ailments at bay. Mushrooms, when included in the diet, can even treat the symptoms of cold and flu. With so many types of mushrooms available, the most beneficial are shiitake, maitake, and reshi. You might be thinking about how to include mushrooms in the diet of kids. With mushrooms, you can prepare soups, stuff and bake them, add them to pizzas and pasta or just grill them and serve.

7. Garlic

While I am fond of it because of its taste, Garlic is known to boost immunity as well. It is both antibacterial and antiseptic. It is brimming with allicin and sulfides, which are good for immunity. Garlic is a must-have ingredient in your routine meals. For those who suffer from sinus, garlic can be termed as a blessing to them. This is because this humble vegetable can easily open up clogged sinuses. When included in meals, garlic automatically produces antibodies good for the health. Many people including my father-in-law relish raw garlic in salads. However, those who do not prefer the raw smell should cook the garlic before eating. For kids, hide this vegetable in soups and sauces.

8. Fresh Soup

Ah! Nothing can beat the joy of relishing some warm soup when it is raining outside. I am very fond of soup and have made sure that my toddler likes it too. With so many brands offering ready-to-drink soups, it is hard to ignore them. However, these are laden with preservatives. A better option is to prepare soup at home. The benefit of adding soup to your kids’ diet is that it keeps the body warm and wards off lurking infections during monsoon. You can prepare tomato soup, mixed vegetable soup, broccoli soup or even mushroom soup. Add a dollop of butter, a pinch of salt and freshly ground pepper to enhance the flavors of the soup. Soups have so many immunities boosting ingredients like veggies, pepper, garlic, ginger, etc. that it is a sin not to have them during rains. Soups also help treat cold as they are warm and easy to consume and digest. If prepared with the right proportion of ingredients, soups help keep the body hydrated and reduce bouts of inflammation.

9. Nuts

While I write this, I got the news of my friends’ daughter getting affected by the cold. Although she is not a picky eater, she desires to eat something different from the usual taste. In such situations, you can give nuts to the kids. Raw nuts or roasted ones taste quite good and are healthy as well. Prepare a trail mix with almonds, pistachios, and walnuts. You can even add seeds like pumpkin seeds, sunflower seeds, and flaxseeds. For kids with infections related to breathing, walnuts work best. Being rich in omega 3 fatty acids, walnuts can be added to meals in different ways or even relished raw.

10. Berries

Are you aware that berries are full of nutrients that help boost the immune system? Hence, it is necessary that both adults and kids include different types of berries in their meals. Berries are also brimming with antioxidants, Vitamin C and Vitamin A as well. It can be enjoyed in different ways – as fresh, dried berries, in muesli or breakfast cereals. Berries can also be used in baked goods and smoothies.

11. Ginger

The moment I hear ginger, my cravings for freshly baked ginger cookies intensifies. Ginger is so good in taste – strong and spicy at the same time. While some people add ginger to milk for their kids, others prefer giving it raw. Ginger can also be added to cakes, cookies, tea, vegetable curries, and lemon water or can be given with honey during seasonal changes. This versatile food is very helpful in soothing the itchiness of the throat and helps cure a cold and cough as it has both antibacterial and anti-viral properties.

12. Bitter Foods

Come rains, stock on bitter veggies for better protection. Bitter gourd, turmeric powder, fenugreek seeds and similar other foods are quite good for health. They help prevent infections and even improve the health. Such foods also help in digesting food and improving the metabolism of the body.

13. Water

How can I forget the water! Most of my food-related posts have the mention of water, without fail. Water is an elixir and should be had irrespective of weather, health or age. During monsoon make sure your kid is hydrated all day long. However, you should make sure that the water is potable. Boil and cool down water before drinking.

What Not to Do During Rains

What Not to Do During Rains

It is quite common to hear about things that can be done to steer clear from viral infections. However, you should also be aware of things that should not be done. Here are some of them:

1. Do not take viral infections lightly. If your kids’ friends are suffering from viral, start taking precautionary measures.

2. Do not get drenched in rain. Yes, rains are fun and kids will learn to enjoy simple pleasures of life. However, rains in cities are quite polluted. But you can allow occasional treats to your kids. Still, make sure that your kid takes a bath post rain shower.

3. Do not eat food prepared by street vendors, however tempting it may seem. You never know the hygiene standards of such foods.

4. Do not keep the windows and doors open during monsoon. You might want the rain to come in but it will also bring mosquitoes and cold inside.

5. Do not forget to wash the hands with an antiseptic liquid. Also, use it to wash the clothes of the kids. Make sure you wash the fruits and vegetables as well thoroughly during rains.

6. Do not eat foods that are high in salt as it might lead to water retention in the body.

7. Do not opt for edible oils that are heavy, for instance, peanut oil, mustard oil, sesame oil, etc.

8. Do not consume vegetables like cluster beans, cauliflower, ladies finger, potatoes, kidney beans, pigeon pea, to avoid infection.
9. Do not eat foods that are high in water (muskmelon, watermelon, etc.) as it might lead to swelling in the body.

10. Do not drink too much tea and coffee as they dehydrate the body

11. Do not eat raw salads during monsoon. Instead opt for steamed salads, which are comparatively healthier.

12. Do not eat fish, meat and other similarly heavy foods during the monsoon.

And in the End…

No, this post is not meant to make monsoons dreadful for you. Instead take precautions beforehand so that you are hale and hearty all through the season. Let us make rains as beautiful as they used to be when we were kids. Happy monsoon!

How to Deal with Stress in Children – Common Causes and Solutions

How to Deal with Stress in Children

How to Deal with Stress in Children

Mili, a three-year-old, wanted to sleep even before her father returned from office. Not that she hates her father, but she is avoiding something these days. This change in behavior is quite recent. Do you want to know what is going in the mind of this little girl? She is quite stressed. What is that that is affecting her? The behavior of her parents is taking a toll on her health. No, her parents do not beat her nor do they mete out bad behavior. She is stressed because they do not listen to her or pay attention to her concerns, especially in the evening when her father returns from office. She feels quite lonely when her parents are busy talking to each other and occasionally nod to her. The inside story is that her father is going through a bad resignation phase and her mother is trying to help him out of this situation. However, her father’s professional woes have taken a toll on the little one.

While this might sound absurd to many, stress has become quite common in children. They are not able to cope with stress as they are not aware of it in the first place. It is required that parents and closed ones understand what a little kid might be going through and help him or her out of it. However, some amount of stress is required for children as well. How to understand how much stress is good enough?

Good Stress versus Bad Stress

Children encounter many new things on a daily basis. They meet strangers, face strange situations and even episodes wherein they are not close to their parents or other loved ones. Such acts make them stressed. There are different levels of stress that one comes across. While some are good and tolerable, the other is bad and toxic. Good and tolerable stress help kids to cope up and learn survival skills. However, bad and toxic stress erodes the kids’ emotional well-being. If we talk about Mili (mentioned above), she might be facing tolerable stress as her father’s resignation is a temporary thing.

How Good Stress Helps Kids?

  • Stress like starting school, solving puzzles, learning to ride a bicycle, helps kid solve challenges
  • It encourages kids to acquire knowledge as to how to cope with such situations when faced frequently
  • Strange and new situations help kids to learn new skills to overcome them

Parents these days shield their kids from all kinds of stress. Hence, many kids are not aware of how to react and solve situations when they encounter them. It is the onus of the parents to make their kids independent and expose them to the right kind and amount of stress regularly. However, there is also something like bad and toxic stress. How can parents realize that their kids are going through such a difficult phase?

Reasons and Causes of Stress in Children

Unlike adults, children face stress from outside or external sources, most of the times. External stressors cause anxiety in the mind of kids. They might be getting anxious about what is going on at school or in their family or even in the play area. This anxiety results in stress. As a parent, you need to tap the events happening in your kids’ life by observing them and even talking to them. These might be the probable stressors in children:

1. Changes in the Family

The status of every family keeps on changing at regular intervals. Some new members are added, some leave for heavenly abode, there might be divorces or separation from a big joint family, shifting of the family to a new home and so and so forth. While kids are able to cope up with some tiny changes, they are not able to manage how to behave or react in the major ones. It might seem quite normal to you as an adult, but for kids, it might be a major move. Changes in the family make a child feel insecure and at times, lost. Sometimes, your child is close to a relative and feels quite safe in their custody, without you being aware of it. If such a relative is no more present, chances of your kid being the stressed increase.

2. School induced stress

You are not present in school and probably, most of the times, you are not aware of the anxiety and the stress that is induced by the environment in school. Beginning a school or shifting to a new one can make your kid nervous. Sometimes, kids feel insecure in the company of some kids at school or on the school bus. Kids even get anxious when they do not like a certain subject or the educator associated with it. Someone might be bullying your kid in the school or on the bus. It also might happen that your child is not able to make friends. There might be tons of reasons for this.

3. Too Tight Schedule

Sometimes your kid might be involved in too many things at one point in time. Your child already has a tiring day at school. He needs to finish his homework and also have some rest. On top of all this, if he is also involved in extra sports and activities classes, he does not get time to rewind and relax. He might want to play outdoors with friends, without being monitored. If this does not happen, he might get stressed.

4. Self-Imposed Pressure

Some kids have the inferiority complex. They think that they are not able to fit in with their peer group. Either they are not able to perform well in the classroom or they are afraid to commit mistakes. There are plenty of reasons for such behavior. When such kids are not able to cope, they become stressed.

5. Violent stories

Once I was narrating a story to my 3-year-old. I explained to her how bad bacteria kill the good ones in your gut and why she should have yogurt every day. However, the word ‘kill’ had a big impact on her mind. She used to be scared as to how someone can get killed – good or bad. I have to change the words while narrating such stories to her as of now. Some kids like mine get anxious when they listen to such stories.

6. Aggressive Shows

Kids are not used to watching aggressive and violent TV shows and movies as well. They are not even able to witness such events. Once, my little one witnessed a road accident – a couple of men fell from the bike while driving it in the wrong manner. She started crying when she saw this. Even movies that have fighting sequences or killing scenes should be avoided being shown to young kids. Such actions have a deep impact on their blossoming minds. You might not realize this but they enact the entire scene picturing their loved ones at times. This might cause behavioral concerns later and at times, even stress.

7. Child Abuse

Never ever think that this is not possible with your child. Always be alert and ask your children whether they are okay. It might be the case that someone in your vicinity or someone close to you or someone in the school is behaving oddly with your kid. If your kid does not open up to you, make him or her comfortable and ask relevant questions.

Read: Know How to Protect Your Child from Abuse Right from the Beginning

Behavioral Changes in Stressed Kids

If you are present with your kids most of the times, you might be able to notice subtle changes in their behavior. While some can be felt instantly, others might be gradually noticed. Some kids can express their fear and anxieties; however, others are not able to. Hence, it is necessary that parents spend some time with their children to tap their frights and stressors. These are the things that you need to pay attention to:

  • Watch if your child is getting a little irritated
  • Tap his or her sudden mood swings
  • Is he withdrawing himself from events and activities?
  • Does he like spending time with you in the same way as he did earlier?
  • Listen closely to all the words and language he uses
  • Has he become more attached or more reserved?
  • Sudden bouts of crying and screaming
  • Are his hobbies the same as before
  • Is he displaying aggression in his demeanor?
  • Does he wet his bed frequently now?
  • Is he willing to go to school?
  • Is he comfortable in gatherings?

What Can Parents Do?

  • Parents can provide a healthy and loving environment for their kids. Inform them about major family changes in advance, if possible. Teach them how they can cope with the changes. In case of death, you can tell them that they will be given the same love and care by others in the family. In case of birth, convey that the new member is a part of the family.
  • While shifting to a new place or city, prepare the kids in advance. Tell them the truth and do not sugar coat the benefits of the new place. Inform them about both the good and bad they will get over there.
  • When your kid returns from school, ask him open-ended questions. Do not reprimand them for not completing the tiffin. Ask them how was their day, what new did they learn or how were his friends, etc.
  • When your kid expresses her concerns at school, do not call the school immediately. First, get all the details from your kid without panicking. When your kid goes off to sleep, call the authorities and know more details about it.
  • Make eye contact when your kid is communicating something important.
  • In case your child is being bullied, give him options on how to face bullying. If he is still not able to, you can express your concern to the authorities.
  • Do not schedule back-to-back activities for your kids. Give them some rest and break in between them.
  • Talk about your kids’ fear and concerns openly with her. Ask her to express herself.
  • Make a point to spend quality time with your kids every day.
  • Make your child aware of abuse at a very young age.
  • Do not criticize in front of your kids. In fact, do not crib ever. Every person has his or her own struggles to deal with.
  • Be present with your kids while they watch television and other media. Do not expose them to violence in their formative years.
  • Do not place unrealistic expectations on the kids.
  • Be positive and encourage your children to be the same.
  • Encourage healthy eating and sleeping habits in kids.

How to Prevent and Reduce Stress in Young Children?

You cannot be present with your kid all the time and omit external factors of stress altogether. However, it is possible that you groom your child in such a manner that he or she can face the stress and emerge victoriously. You need to lead your kid by example.

1. Do not Avoid, Face the Stressors

We, as adults, have a tendency to avoid people and situations that induce stress in our lives. However, instead of avoiding them, we should stand up and face them. This will help your kids to behave in the same manner. Encourage your children to be strong and face the fears. They should not be taught to run away from them. When kids face the situations that induce stress, they will come to know that stress subsides naturally.

2. Do Not Encourage Perfection

If you are one of those parents who want their kids to be perfect in everything, it is time to change this behavior. Striving to be perfect induces stress in young minds in some way or the other. Do not force your kid to be number one. Accept your children the way they are.

3. Raise the Spirits

Kids are born optimists. However, they learn by example and lose their real sheen in the negative world. Praise your child’s good behavior and try to use positive language. Instead of teaching do not wet the bed, applause them when they do not.

4. Let them Free

Most of the day of the kids is structured by their parents and teachers. Kids do not get time to be their real selves at times. Hence, it is the onus of the parents to let them be on their own for some time every day. Then, they will not forget their actual nature in the daily humdrum.

5. Praise them at the Right Time

Once, my toddler was not willing to go on slides in the park just because a couple of elder kids were playing there. She asked me to please tell the elder ones to play somewhere else. Instead, I asked her to play on the same slide and face them. She did the same and there was nothing to worry about. I praised her and she didn’t complain for the entire time we were there. Kids need to be encouraged, praised and rewarded for their bravery. You did not need to give chocolates or games for this – a hug, a kiss and a pat on the back is enough at times.

6. Inspire them to Express

This practice should begin quite early. You need to always encourage your kids to express. Expressive kids are quite better off than their peers. When children express their fears and concerns, parents can easily make them learn how to get out of them.

7. Stimulate Problem-Solving Skills

Do not rush to help your kid every time. Instead, teach your kids how to solve problems on their own. At times, your kids are aware of how to get out of tricky situations but they are not able to, in your presence. This is because they are dependent on you. If your kid is not able to generate solutions on his own, give him some options and let him choose the right one according to him. If he is not able to solve, let him choose another one and so on and so forth. This will help him choose the right one, next time when he faces a similar situation.

8. Do Not Panic

When you panic, your kid learns the same from you. You need to stay calm when you face the stressors. I remember a few incidents when my daughter was not even a year old. When I panicked, she used to start crying and at times, begin peeing and pooping. This aggravated my anxieties and stress. With toddlers, when you ask them to hurry up, they get all the more sluggish. With experience, I now know how to behave with kids. I prepare myself well in advance. However, when I am not able to, I make her understand that we are getting late calmly and she reciprocates by helping me.

9. Make them Learn

Whenever your kid comes running to you when he faces some problem, do not react immediately. First, listen to your child and ask him whether he did something to solve it. Calm him down and ask him to take deep breaths. When you repeat this behavior, he will automatically learn to calm himself when he is trapped in difficult situations.

To conclude, fear, anxieties, and stress are quite common in both adults and children. The point is how we deal with them. Try to learn out of stressful situations rather than give in to the pressures. Always teach your kids to do the same. Happy living!

5 Simple Ways to Build Strong Bones in Kids – Importance of Bone Health in Early Years

5 Simple Ways to Build Strong Bones in Kids

5 Simple Ways to Build Strong Bones in Kids

Kim’s two years old recently fell down from a chair. To her surprise and dismay, her daughter suffered a fracture due to this. Kim thought that the fall was not that drastic that one suffers from a fracture. However, the doctor made her realize that the fracture was the result of not just the fall but also her fragile bones. The doctor then advised her to build better bones of her toddler so that she does not fall trap to bone ailments like osteoporosis later in life.

As parents, we are always worried about the health of our kids. We wish that our kids never fall ill. In fact, a single scratch on their wrists while playing can move us. As kids, our diet used to be quite healthy because of many reasons. However, in this age of exposure to junk food, we want to make sure that our kids’ diet is wholesome – all this for a healthy body and even strong bones. I had read an article on the internet – the habits that we inculcate in our kids at an early age last for their entire life. The best time to build strong and healthy bones of our kids is NOW – their childhood. Strong bones are a result of good food and exercise. However, they are influenced by genetics as well.

Fast Fact: Most of the bone density is built during the phase of childhood and teenage.

You might be aware that our hair and skin are tissues and they constantly grow and shed down. Just like them, even bones are living tissues. Bones, too, are built on a constant basis. They broke down and build up regularly. But, childhood and teenage are the phases when most of the bone density has been built. The process is at its peak when a person nears twenty years of age. After this, the cycle of bone development slows down considerably. And as a person ages, bones get weaker. Hence, it is necessary that as parents you concentrate on building bones of your children.

5 Most Important Steps for Bone Building in Kids

1. Calcium is Important, Dairy is Not

When you think of bones, the first word that pops into your mind is calcium. It is important that your kid gets a healthy dose of calcium on an everyday basis as the body loses calcium daily. It is necessary that levels of calcium are replenished to ensure strong bones. For many parents in Asia and abroad, Calcium equivalents milk. While to some extent this holds true, I do not support milk completely. In fact, I am not dependent on milk for calcium needs of my toddler. Apart from dairy products, calcium is present in beans, some of the nuts and even leafy green vegetables. Nowadays, calcium is also present in fortified products like orange juice and some cereals.

Good sources of calcium for your kid are greens. With so many choices of green leafy veggies available, you will never run out of options for your baby. So, you can begin with mustard greens and continue with broccoli, collards, turnip greens, Brussels sprouts, kale and so on and so forth. The reason greens are suggested for calcium replenishment is these are loaded with calcium that is highly absorbable. Plus, they even make up for other nutrients required for your kids’ health. The downside is that the calcium per serving in these is low but calcium per calorie is quite high – meaning, the calcium these contain is absorbed quite quickly.

Even beans are brimming with calcium. Include chickpeas in your kid’s diet. The beauty of beans is that they are available in so many forms – flour, roasted, baked, etc. Calcium from beans too is easily absorbable. Tofu is quite good for bone health in early years. With a variety of options for calcium enriched food, your kids will not get bored of the same type. To ensure that your kid is getting a calcium-rich diet, list down his dietary habits and meals. Find out whether the amount of calcium that your toddler gets from the present diet is enough. You can then consult your pediatrician if need be.

Fast Fact: Bones are composed of 50% solid matter while the rest 50% is water.

2. Do Not Skip Vitamin D

The easily available source of Vitamin D is sunlight. It is free and within your reach. The best thing about this source is that it is to be absorbed by the skin, without any hassles. Vitamin D is quite important for bone health. The role of this vitamin is to control the use of calcium in the body. Deficiency of Vitamin D in kids can lead to several bone-related ailments like Rickets. In case if there is no sunlight available in the area where you live, you can take Vitamin D supplements on the advice of your health provider. Nowadays, you can even find Vitamin D fortified food products in the supermarkets. Take for instance, breakfast cereals, yogurt, soy beverages, margarine, orange juice, etc.

A note of caution though – too much of Vitamin D can lead to problems as well. Hence, it is advisable to get in touch with your healthcare provider for guidance.

3. Important Nutrients

When one thinks of bone health, the first two things that come to mind are Calcium and Vitamin D, in the same order. However, the lesser known nutrients that are essential for strong bones are Vitamin K, Vitamin C, potassium, and magnesium as well. They are present in a variety of fruits, vegetables, and other foods and can be easily consumed.

Include foods like Kale, Mustard Greens, Turnip Greens, Swiss chard, Spinach, Broccoli, Cabbage, Parsley, Soy products, beans and others to fill up on Vitamin K. It is necessary for strengthening bones by making up for required protein.

Vitamin C is readily available in citrus fruits like lemon and orange, guava, red pepper, kiwi, strawberry, tomato, black currant, papaya, etc. It is responsible for the formation of collagen and normal bone development.

Magnesium is responsible for regulating parathyroid hormone that prevents the breakdown of bone in several ways. Stock up on spinach, dark chocolate, almonds, Swiss chard, pumpkin seeds, beans, green leafy veggies to make sure that level of magnesium is balanced in your body.

If you desire to pump up potassium in your body, then the good sources are avocado, sweet potato, dried apricot, coconut water, banana, pomegranate, and others. Potassium maintains the bone mineral density in kids. It even helps in neutralizing the acids in the body that lead to loss of calcium.

Fast Fact: A human body is born with 300 bones but eventually ends up with 206. This is because bones fuse together as a person grows.

4. Role of Exercise

Exercise is quite important for good bone health. It does not only make muscles stronger and help reduce weight but also helps in keeping the bone stronger and prevents bone-related issues. The more you exercise, the better are your bones. Expose your kids to the world of sports. Include at least one hour of physical activity in your kids’ schedule. Put their bones to work in order to improve the bone density. Kids can do simple weight-bearing exercises like jumping ropes, running, stair climbing, skiing, jumping and others. Read more about How to Inculcate Exercise Habits in Your Kids and its Benefits.

5. Things to Avoid

While you may be just concentrating on building the bone health of your kids, you also need to take caution regarding the loss of bone. A fact is that bones form and breakdown on a regular basis as a part of a process. In order to improve the health of bones in your children, you also need to prevent the loss of calcium and other minerals. Healthcare experts suggest limiting excessive salt, avoiding smoking, evading caffeinated drinks, etc. can prevent bone loss in early years. Increasing levels of salt in the body can seep the levels of calcium present in the bones.

Fast Fact: It takes 12 weeks on an average for a broken bone to heal completely.

As a parent, if you prevent this loss of calcium, you will not need to up the intake of calcium enriched foods to a great extent. If your kid prefers eating ready-to-eat snacks like wafers, chips, canned goods, etc. you need to take caution. These are high in both salt and sodium, bad for the bone health of your kid. Also, limit the caffeine in your kid’s diet. You might not be aware that your kid is consuming high levels of caffeine, unknowingly. Nowadays, along with coffee, beverages like soda and energy drinks contain a high level of caffeine. Caffeine leads to loss of calcium from the body. Make sure your kid makes water his first choice for quenching thirst.

Parents, at the present time, concentrate more on increasing the overall weight of their kids. However, instead of focusing on the result, you need to make sure that the diet of your children is balanced. Include all kinds of nutrients and foods in their diet. Ensure that their eating habits are regular and healthy. All this will automatically result in good bone health and normal development of your kids. In the growing years of your children, instill good eating habits and physical activities to ensure a healthy life throughout. Happy and Healthy parenting to you!