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How to help children's bones become strong from a young age 

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Supplement calcium and
vitamin D properly 

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Calcium is an important component that
makes up bones and teeth. 

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Children need to be provided with enough
calcium daily to support the development of the skeletal system. 

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Calcium needs vary with age, 

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from about 300mg per day in children under 6 months old 

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to about 1,000mg per day
in the 10-18 age group. 

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Calcium-rich food sources that can be
added to children's diet include milk, 

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water, yogurt, cheese, tofu, sesame
seeds, almonds and some green leafy vegetables. 

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In addition, vitamin D plays a role in
helping the body absorb calcium effectively. 

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Sunlight is an important natural source of vitamin D. 

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Children should spend about 30 minutes
each day outdoors to help the body synthesize vitamin D. 

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In addition, eggs, fish and
cereals boost vitamin D 

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can also contribute to supplementing essential nutrients for bones. 

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Increase exercise and maintain a balanced diet. 

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Regular physical activity helps
stimulate bone formation 

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and strengthen muscles. 

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Activities such as running, jumping,
soccer, basketball or dancing 

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are all forms of exercise that are beneficial for bone development. 

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Conversely, the river path is less
mobile or spends more time in front of electronic screens 

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can reduce the development of muscles and bones. 

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Besides calcium and vitamin D, the
child's body also needs other nutrients such as protein, 

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magnesium, zinc and vitamins
to support bone formation. 

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Nuts and nutritious foods.