Rickets, a preventable bone disorder primarily caused by deficiencies in calcium, vitamin D, and phosphorus, remains a concern in Nigeria. It weakens the bones, leading to deformities in growing children. Adequate sun exposure and nutrient-dense foods can help strengthen bones and reduce the risk of rickets.

We believe that addressing rickets through nutrient-rich, accessible local foods can make a significant difference in children’s health outcomes.

Our aim today in this this article is to discuss the causes, prevention strategies, and a practical 7-day diet plan using locally available Nigerian foods to help combat rickets.

Each meal includes specific preparation instructions and nutrient justifications, aimed at maximizing bone health and reducing rickets risk in children.

A Quick Reminder of What Rickets is and Its Causes

Rickets is a bone disorder that leads to soft, weak bones in children due to deficiencies in essential nutrients, particularly vitamin D, calcium, and phosphorus. Lack of sunlight exposure, dietary insufficiencies, and cultural beliefs that limit outdoor activity are among the primary causes of rickets in Nigeria​

Children require adequate sunlight exposure and nutrient-dense diets to support strong bone development.

Nutrient Requirements to Prevent Rickets

To effectively combat rickets, children need consistent sources of:

• Vitamin D: Helps absorb calcium and phosphorus from foods. Sunlight exposure is critical, but dietary sources are also essential.
• Calcium: Strengthens bones and teeth.
• Phosphorus: Works with calcium to build bones and teeth.

Some Nigerian Foods Rich in Key Nutrients for Bone Health

A variety of affordable Nigerian foods provide these nutrients, including:

• Fish (e.g., catfish, mackerel) – High in vitamin D and omega-3 fatty acids.
• Eggs – A reliable source of both vitamin D and calcium.
• Milk and Dairy Products (e.g., yogurt, cheese) – Excellent calcium sources.
• Leafy Greens (e.g., ugu, spinach) – Offer calcium, magnesium, and potassium.
• Soybeans and Products – Rich in calcium and phosphorus.
• Oranges and Citrus Fruits – Provide calcium.
• Plantains and Bananas – Contain potassium and magnesium.
• Mushrooms – Offer moderate vitamin D levels.

These foods can be integrated into a structured diet plan to support children’s bone health and reduce the risk of rickets.

Free 7-Day Diet Plan for Rickets Prevention

The following diet plan incorporates locally available foods, with meals designed to meet the daily nutritional needs for bone health. Each meal includes preparation tips and nutrient justifications. This plan is not only nutritious but also easy to prepare and adaptable for Nigerian families.

Day	Meal	Ingredients & Preparation	Justification
1	Breakfast	Ogi with Milk and Boiled Egg Preparation: Cook ogi as porridge, mix with milk, and serve with a boiled egg.	Ogi provides energy, milk supplies calcium, and eggs add vitamin D to strengthen bones.
	Lunch	Catfish Pepper Soup with Ugu Leaves Preparation: Simmer catfish with pepper, add ugu leaves, and serve warm.	Catfish offers vitamin D, and ugu adds calcium and magnesium for bone development.
	Dinner	Boiled Yam with Spinach Stew Preparation: Boil yam and prepare a tomato-based stew with spinach.	Yam provides potassium for bone density, and spinach is high in calcium.
2	Breakfast	Plantain Porridge with Mushrooms Preparation: Boil plantain in water, add chopped mushrooms, and season.	Plantains supply magnesium, and mushrooms are a good source of vitamin D for calcium absorption.
	Lunch	Soybean Stew with Rice Preparation: Simmer soybeans with tomatoes and spices, serve with rice.	Soybeans provide calcium, crucial for bone strength, paired with energy-rich rice.
	Dinner	Grilled Mackerel with Sautéed Vegetables Preparation: Grill mackerel, and sauté vegetables like carrots and peppers.	Mackerel is rich in vitamin D, while vegetables add fiber and essential nutrients.
3	Breakfast	Yam and Egg Frittata Preparation: Whisk eggs, add diced yam, cook in a skillet until set.	Eggs provide vitamin D, and yam offers potassium, supporting bone health.
	Lunch	Ewedu Soup with Beans Preparation: Cook ewedu, add softened beans, and serve with amala.	Ewedu and beans are calcium-rich, supporting bone structure and density.
	Dinner	Boiled Potatoes with Ugu and Tilapia Stew Preparation: Boil potatoes, prepare stew with ugu and tilapia.	Potatoes offer potassium, and tilapia provides vitamin D and phosphorus.
4	Breakfast	Oatmeal with Milk and Oranges Preparation: Cook oats in milk, serve with sliced oranges.	Milk adds calcium, and oranges improve calcium absorption with their vitamin C content.
	Lunch	Rice with Soybean and Vegetable Stew Preparation: Prepare vegetable stew with soybeans, serve over rice.	Soybeans are calcium-rich, promoting strong bones alongside fiber-rich rice.
	Dinner	Grilled Chicken with Ugu Stir-fry Preparation: Grill chicken, stir-fry ugu with bell peppers.	Chicken provides protein for growth, and ugu is high in calcium and vitamin C.
5	Breakfast	Corn Porridge with Boiled Egg Preparation: Make corn porridge, serve with a boiled egg.	Corn provides energy, and eggs are high in vitamin D for calcium utilization.
	Lunch	Catfish and Vegetable Jollof Rice Preparation: Cook jollof rice with catfish and mixed vegetables.	Catfish supplies vitamin D, and vegetables add fiber and minerals for bone health.
	Dinner	Mashed Yam with Spinach and Mushroom Stew Preparation: Boil yam, mash with a fork, and serve with spinach and mushrooms stew.	Yam is potassium-rich, spinach provides calcium, and mushrooms add vitamin D.
6	Breakfast	Soy Milk and Fruit Salad Preparation: Serve soy milk with a mix of bananas and oranges.	Soy milk offers calcium, and fruits provide vitamin C and potassium, aiding bone formation.
	Lunch	Efo Riro (Spinach Stew) with Brown Rice Preparation: Cook efo riro, serve with brown rice.	Spinach is rich in calcium, supporting bone density, and brown rice adds fiber.
	Dinner	Grilled Sardine with Boiled Sweet Potatoes Preparation: Grill sardine, serve with boiled sweet potatoes.	Sardine is high in vitamin D, essential for calcium absorption, and sweet potatoes provide potassium.
7	Breakfast	Millet Porridge with Milk Preparation: Make millet porridge, add milk for calcium enrichment.	Millet provides fiber, and milk is calcium-rich, essential for bone strength.
	Lunch	Bean and Plantain Pottage Preparation: Cook beans with plantains until tender.	Beans offer protein, calcium, and magnesium, while plantains provide potassium for bone density.
	Dinner	Okra Soup with Grilled Fish Preparation: Prepare okra soup, grill fish, and serve with a small portion of fufu.	Okra is calcium-rich, while grilled fish offers vitamin D for calcium absorption.

Conclusion

This diet plan, alongside regular sun exposure, helps ensure children receive the nutrients necessary for bone health, reducing the risk of rickets. Through mindful food choices and simple preparation methods, Nigerian families can make significant strides in supporting their children’s bone health with readily available local foods.

For further advice tailored to individual needs, it is recommended to consult with a pediatric dietitian or healthcare professional.