Best Foods With Calcium For Kids
Your child’s diet plays a crucial role in his/her development. An important component of this diet is Calcium. Calcium is widely known to be associated with the formation and maintenance of bones, especially in growing kids. Over 99% of body’s Calcium is found in bones and teeth. Calcium is also an important and indispensable micronutrient for muscle function, nerve transmission and hormonal secretion.1 Inadequate intake of Calcium can keep your child from attaining peak bone mass, make their bones weak and lead to problems like Osteoporosis later in life.2 Hence, including Calcium-rich foods in your child’s diet is imperative.
Here Are Some Of The Best-Known Sources Of Calcium For Children:
Milk And Dairy Products3
Dairy products, especially milk, are good sources of Calcium besides being good sources of proteins, Vitamins A and D as well. Milk is the number one source of Calcium in the diets of children aged 2 to 18. Regular intake increases mineral content and bone mineral density. In addition to building healthy bones, consuming milk, cheese, and yogurt lowers blood pressure, boosts immunity, and reduces the risk of diabetes.
Millets are considered superior to cereals when it comes to some nutrients they contain. There are a variety of millets available such as Pearl, Kodo, Foxtail, Proso, Barnyard etc. Finger millets are a rich source of Calcium with 300 to 350mg of the mineral per 100g, and can be included in your child’s diet to promote healthy bone development.
If your child doesn’t like milk and other dairy products, tree nuts can be a good alternative since they are rich in Calcium. Some nuts to include in your kid's diet are almonds, cashew nuts, and walnuts. Almonds contain 248 mg Calcium per 100g, cashew nuts contain 37mg/100g, and walnuts contain 98mg/100g.
Originally cultivated in the Middle East and the Mediterranean, chickpeas come with a wide range of health benefits. Chickpeas are a good source of Calcium, Proteins, Carbohydrates and Fiber.6 Calcium, along with Iron, Phosphate, and Zinc, found in chickpeas contribute to building and maintaining bone structure and strength. Chickpeas contain 49mg of Calcium per 100g.7
If your child happens to be non-vegetarian, what better way to strengthen his/her bones and include a fair dose of Calcium in the diet? Several types of meat contain Calcium in varying amounts. Red meat, chicken, smoked salmon, shrimp, trout, herring, and several other types of meat are rich in Calcium. Sardines (canned in oil) contain 324mg of Calcium per 100g, whereas salmon contains 181mg/100g.9
While it remains an essential nutrient at various stages in life, kids need Calcium the most because of their rapidly developing bone structure. You might think that giving a glass of milk would be enough to meet the needs but it’s not.10 Thus, adding Horlicks can help you bridge the gap between the requirement and the consumption of Calcium in your kid.