Though parents know that calcium is required by growing children for building strong and healthy bones, it has been noticed that most girls and boys fail to get the recommended daily intake. This article presents a list of rich foods for kids.
Calcium is a very important element which kids cannot afford to miss out on. It is required for strong bones and teeth. It prevents frequent fractures and minimizes bone loss. Deficiency can put children at risk of osteoporosis. It is elemental in managing high blood pressure, blood clotting, neurotransmission, transportation of ions across membranes of cells, normal muscle contraction and relaxation, etc. It improves digestion and fat metabolism. Thus, it also helps manage weight.
Recommended Daily Calcium Intake
The National Institute of Health recommends daily intake of calcium for kids is as described in the following table.
| Age | Daily Calcium Intake (mg): Male | Daily Calcium Intake (mg): Female |
| 0-6 Months | 210 | 210 |
| 7-12 Months | 270 | 270 |
| 1-3 Years | 500 | 500 |
| 4-8 Years | 800 | 800 |
| 9-13 Years | 1300 | 1300 |
| 14-18 Years | 1300 | 1300 |
| 19-50 Years | 1000 | 1000 |
| Over 50 Years | 1200 | 1200 |
Calcium Rich Foods for Kids
Toddlers can have more milk and dairy products, along with eggs and fortified cereals, breads, muffins, oatmeal, juices, soy milk which are deliberately made rich in calcium. Fruits high in calcium are good for both toddlers and adolescents. Milk and milk products like cheese, especially cottage cheese, yogurt, ice-creams, milkshakes, powdered non fat milk, etc., form an invariable part of children’s diet. Infants can get the necessary amount of calcium through breast milk. Here is a list of calcium rich dairy products.
| Food | Calcium (mg) per Serving |
| Milk, whole (3.25% milk fat), 8 ounces | 291 |
| Milk, reduced-fat (2% milk fat), 8 ounces | 297 |
| Milk, nonfat, 8 oz. | 302 |
| Cheddar cheese, 1.5 ounces | 306 |
| Mozzarella, part skim, 1.5 ounces | 275 |
| Yogurt, plain, low fat, 8 ounces | 415 |
| Yogurt, fruit, low fat, 8 ounces | 245-384 |
| Tofu, firm, made with calcium sulfate, ½ cup | 204 |
| Milk, buttermilk, 8 ounces | 285 |
It is not a mandate precept for children to be inundated with milk and milk products with the intention of supplementing them with their calcium needs. For those who are lactose intolerant, substitute nutrients are available fulfilling the nutritional requirements.
| Food | Calcium (mg) per Serving |
| Tortilla, flour, ready-to-bake/fry, one 6″ diameter | 37 |
| Tortilla, corn, ready-to-bake/fry, 1 medium | 42 |
| Sour cream, reduced fat, cultured, 2 tablespoons | 32 |
| Bread, whole-wheat, 1 slice | 20 |
| Broccoli, raw, ½ cup | 21 |
| Instant breakfast drink, various flavors and brands, powder prepared with water, 8 oz | 105-250 |
| Pudding, chocolate, instant, made with 2% milk, ½ cup | 153 |
| Turnip greens, boiled, ½ cup | 99 |
| Sardines, canned in oil, with bones, 3 ounces | 324 |
| Orange juice, calcium-fortified, 6 ounces | 200-260 |
| Salmon, pink, canned, solids with bone, 3 ounces | 181 |
| Bread, whole-wheat, 1 slice | 20 |
| Chinese cabbage, raw, 1 cup | 74 |
| Ready-to-eat cereal, calcium-fortified, 1 cup | 100-1000 |
| Turnip greens, boiled, ½ cup | 99 |
| Kale, cooked, 1 cup | 94 |
| Spinach, cooked, ½ cup | 120 |
Fruits and nuts are a rich source and can serve as a timely snack for growing minors. Having growing kids nurtured with a diet full of dry fruits, fruits, and vegetables supplies their health with adequate measure of fiber, vitamins, minerals, and antioxidants. These foods make their immune system stronger and improve their health significantly. Fish like sardines and salmon are also packed with calcium.
| Food | Calcium (mg) per Serving |
| Pomegranate, 1 | 5 |
| Banana, 1 cup | 8 |
| Cranberry, 1 cup | 8 |
| Watermelon, 1 cup diced | 11 |
| Blueberries, 1 cup frozen | 13 |
| Grapes, 1 cup | 15 |
| Apple Juice, 1 cup | 17 |
| Avocado, 1 cup | 18 |
| Pineapple, 1 cup | 33 |
| Strawberries, 1 cup | 35 |
| Orange ½ cup | 50 |
| Goji Berries, 100 gm | 65 |
| Dried Apricots, 1 cup | 70 |
| Orange, 1 large | 74 |
| Almonds roasted ¼ cup | 95 |
| Almonds, 1 cup | 162 |
| Orange juice fortified with calcium ½ cup | 165 |
| Acai Berries, 100 gm | 260 |
A very stern requirement for all young kids are the three appropriate dairy servings per day, while for adolescents 4 servings of food rich in calcium. The content of minerals and nutrients found in eatables vary from brand to brand, so research in this matter is strongly advisable. An educational food for thought is that the body’s ability to accumulate adequate amounts of calcium depends on the measure of vitamin D it has been able to amass. This explains why a balanced diet is of extreme importance for growing children as well as adults. While following a healthy diet, one should avoid smoking, excessive consumption of soda, caffeinated beverages, and alcohol. Good eating and drinking habits promote maximum absorption of calcium. Simple dietary and lifestyle changes can help maintain the health of your kids. Intake of calcium facilitates fruition in the efforts for weight loss programs. It will be noteworthy to observe that the development of the physical structure of the body is owed to the synergistic association between protein and calcium.