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Children grow fast, and their diet plays a crucial role in providing them with all essential nutrients. Calcium is one such nutrient that helps maintain bone and tooth health. If you are not sure about the sources of this mineral, we have prepared a list of calcium-rich foods for kids to help you identify them. Apart from its main functions, calcium plays a crucial role in several bodily functions such as blood clotting, muscle contraction, maintaining normal heart and nerve functions, and immunomodulation. The deficiency of this mineral can affect the function of almost all organs and may cause disorders such as rickets in children (1). Read on to know which foods you must include to enrich your child’s diet with calcium and set the foundation for lifelong health.
Key Pointers
- Calcium is crucial for children to maintain healthy bones and teeth.
- It also aids in blood clotting, immunomodulation, muscle contraction, and proper functioning of the heart and nerves.
- Dairy products, meat, and fish are excellent sources of calcium for children.
- Some fruits and vegetables like oranges, broccoli, and beans contain significant amounts of calcium.
- Legumes and nuts such as green peas, soy, and almonds can also help fulfill the body’s calcium requirements.
How Much Calcium Do Children Need?
The National Institutes of Health, US Department of Health and Human Services, recommends that children aged one to three years should consume foods containing 700mg of calcium daily. This value increases to 1000mg for children aged four to eight years and 1300mg for nine to 18 years (1).
10 Best Calcium Rich Foods For Kids
1. Dairy products
It is believed that the best natural source of calcium is dairy products which include yogurt, cheese and milk. While your kid may become fussy about milk as they grow older, they will definitely love cheese, so make sure you add it to your kid’s foods often (2).
Quick fact2. Soy
Soy milk and soybeans are yet another calcium-rich food for kids that you must make sure your kid has in their diet. You can add more soybeans to their foods for a nice and healthy twist. Soy milk is a good option to be given to your child if your child is lactose intolerant. Thanks to recent advancements, you may also find soy yogurt, cheese, and tofu made with calcium salts for extra variety (1).
3. Oranges
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Here’s another reason to give your kid a glass of freshly prepared orange juice for breakfast. Each orange contains around 50 mg of calcium. You could also choose to get fortified orange juice, but it has additives and flavoring agents (3).
4. Almonds
Apart from boosting memory and brain power, almonds are also rich in calcium- around 110 mg of calcium in just 1/3 rd cup of almonds
. Using almond butter as an alternative to peanut butter is a great idea (5).
5. Beans
From chickpeas to canned white beans, there are many options when it comes to calcium-rich foods and they work great for kids. Blend some beans in a food processor and whip up some quick hummus and dips- your kid will love it (1). Raw mung beans are also a great source of calcium and 100g of them provide about 132mg calcium (5). They may be soaked, boiled and added to curries and soups.
Point to consider6. Broccoli
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Most kids tend to hate this little veggie, but it is one of the most healthy foods for kids. Broccoli is literally packed with calcium and many other important nutrients – try and sneak them into momos, pastas and pizza sauces, and your kid won’t know the difference (6).
7. Green peas
Versatile and fresh, every 100 grams of green peas contains about 25 mg of calcium (7). Adding them to your kid’s foods can ensure proper bone growth and development. What’s more, it is also thought that the vitamin K content of green peas may help preserve bone mineral density.
8. Fish
Most canned fish like salmon, sardines and tuna are good calcium sources for kids, so don’t hesitate before getting your kid a serving of any of these. Top them with some cheese and watch your kid lick his plate clean (8).
9. Meat
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Beef is yet another good source of calcium; however, you may need to seek advice from your medical practitioner before introducing it to your kid. Make sure you cook the meat well to rule out the risk of salmonella infections.
10. Green veggies
Apart from broccoli, other green veggies, particularly watercress, is a great source of calcium (1). Additionally, including spinach, bok choy, and mushrooms in your vegetable dishes can be beneficial (9). Yes, most children do not like the idea of green leaves as a food, but who says you can’t add them to the green dips and pesto sauces or disguise them within a potato filling for a burger?
Quick factCalcium-rich foods for kids play a key role in bone and teeth development. Dairy products, soy, oranges, beans, fish, green vegetables, and meat are rich sources of calcium that children can consume in their daily diet. You may also include calcium-fortified cereals and flours in your child’s diet to raise their calcium intake. Children with calcium deficiency may require supplementations due to various conditions, such as milk allergies. However, seek your pediatrician’s suggestions before giving any calcium supplements to your child.
Infographic: Top Calcium-Rich Foods For Children
Calcium is crucial for a child’s growth and overall health. When your child receives adequate calcium from food, it gets deposited into the bones, making them grow stronger. Scroll through this infographic to find the top food sources of calcium for your child.
Illustration: Momjunction Design Team
Frequently Asked Questions
1. Are eggs high in calcium?
Yes, eggs are a rich source of essential nutrients, including calcium, phosphorus, and magnesium for kids (9).
2. Is banana rich in calcium?
Although not a rich source of calcium, bananas have a significant role in maintaining bone and muscle health.
3. Are carrots high in calcium?
Carrots are not the best source of calcium for children. But they are a rich source of beta-carotene, essential for vision development and proper functioning of the heart and lungs.
4. Are apples rich in calcium?
Yes, apples can also be considered a good source of calcium for children.
5. What are the signs of calcium deficiency in babies?
The primary signs of calcium deficiency include short stature, brittle nails, dry skin, and weak tooth enamel (11).
6. How can I increase the intake of calcium for my children?
To boost your child’s calcium intake, try including yogurt or cheese in daily meals, and opt for fortified foods such as cereals and plant-based milk alternatives. You could also make nutritious smoothies using spinach, bananas, and fortified milk for a fun treat or present snacks in creative and engaging ways.
Illustration: Best Food Sources Of Calcium For Kids
Image: Stable Diffusion/MomJunction Design Team
Learn about the best calcium-rich foods for children! Discover which foods are packed with calcium and how to make them fun and tasty for your little ones to eat.
References
- Calcium.
https://www.betterhealth.vic.gov.au/health/healthyliving/calcium - Milk.
https://nutritionsource.hsph.harvard.edu/milk/ - Oranges.
https://fdc.nal.usda.gov/fdc-app.html#/food-details/746771/nutrients - Almonds.
https://nutritionsource.hsph.harvard.edu/food-features/almonds/ - Mung beans, mature seeds, raw.
https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/nutrients - Broccoli raw.
https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients - Peas green raw.
https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/nutrients - Dietary Guidelines for Americans.
https://health.gov/sites/default/files/2019-09/2015-2020_Dietary_Guidelines.pdf - Healthy Eating Tips.
https://www.cdc.gov/nccdphp/dnpao/features/healthy-eating-tips/index.html - Calcium for children
https://www.qld.gov.au/health/condition/child-health/diet-and-eating/calcium-for-children - Hypocalcemia In Children.
https://www.hopkinsmedicine.org/health/conditions-and-diseases/hypocalcemia-in-children
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