Calcium-Rich Foods for Kids

Give your child calcium rich foods for developing strong bones and teeth. Many important body functions are taken care by calcium, read on to know about foods rich in calcium.Calcium is vital for your kids. Strong bones and teeth, healthy nerve and muscle function, activated enzymes converting food into energy, blood clot – everything is taken care by calcium. Calcium is stored in teeth and bones. Kids need a steady supply of calcium as they are growing every day. Deficiency of calcium can lead to osteoporosis and fractures later in life. 700 mg of calcium is the daily recommended intake for 1-3 years of children, and from ages 4-8, 1,000 mg of calcium is mandatory, from ages 9 to 18, it should be 1,300 mg. Here are a few calcium-rich foods for kids. In this articleDairy ProductsOrange JuiceDark Green VegetablesBeansCalcium-Fortified CerealsDairy ProductsReal dose of calcium comes from dairy foods. Kids can get 300 mg of calcium from one cup of cow’s milk. Even one and half ounces of natural cheese or 2 ounces of processed cheese give the same amount of calcium. You can also provide the same amount of calcium to your kids from a cup of yogurt. If your kids do not like to have plain milk, try to give them milk shakes or even flavored milk, because flavored milk is better than just no milk.Orange JuiceOne cup of natural orange juice provides 50 mg of calcium. If you get calcium-fortified orange juice, then you will get 200 mg extra for each cup. You should always read the labels of the orange juice products as calcium content varies. Also, you should keep in mind that the daily value listed there e.g. 1,000 mg is meant for the adults as your kids need 500-1,300 mg depending on their age. Try to choose natural orange juices over fortified ones as they are fresh and of course natural without any added flavour or preservatives.Dark Green VegetablesDark green vegetables, such as kale, peas, collard greens, broccoli, etc., are abundant in calcium. Broccoli contains good amount of calcium but it can be difficult for you to make your kids eat two and a quarter of cooked broccoli or five raw stalks of broccoli to get 300 mg of calcium. You can double up the calcium content by serving the cooked broccoli with a yogurt dip as both contain calcium. One cup of green peas contains 45 mg of calcium apart from other excellent nutrients it has. You can allow your kids to munch on a cup of green peas any time.BeansBeans are a great source of calcium. A cup of boiled beans provide 130 mg of calcium. A cup of chickpeas provides 80 mg of calcium. Mash them into dips and spreads if your kids find it boring to eat boiled beans. You can even cook them in gravy and your kids will love it too. It is considered to be very healthy and it provides calcium as much as half a cup of milk.Calcium-Fortified CerealsFortified breakfast cereals, such as raisin bran, corn flakes, oats, etc. are loaded with loads of calcium. Each cup can provide 700-800 mg of calcium. Add a cup of milk and your kids will get the daily recommended calcium easily. These are also loaded with vitamins and minerals – so fortified cereals is a must for your kid’s breakfast.Apart from all these sources, you will find calcium in other foods also, such as sardines, canned salmon which has the softened bones carrying 180 mg of calcium every 3 ounce, almonds, other dry fruits, sweet potatoes, soy milk, tofu, waffles, calcium-enriched breads, etc. Calcium intake is crucial for kids and you must take care of their daily needs by serving the correct foods rich in calcium.How to include calcium in the diet of kids? Why is calcium important for kids? What happens due to calcium deficiency? Discuss here.