Why Calcium you ask?
Calcium is a mineral that builds strong bones in our bodies, and our little ones need them as they are ever so growing. An even better benefit is that calcium also helps us work our muscles and nerves, which is how we move and feel everything in our body.
This vital mineral also offers protection against bone related conditions like osteoporosis, rickets and frequent bone fractures.
Foods rich in calcium are:
Calcium and vitamin D are important nutrients at any age. They not only improve bone health in children and adolescents when bone mass is being built but they prevent the start of osteoporosis in adults.
Calcium sources are also available for those who do not eat dairy products:
Calcium fortified fruit juices.
Calcium-fortified plant-based milk alternatives, such as soya milk, rice milk or almond milk.
Some leafy greens, such as collard greens, spinach and kales (sukuma wiki) and other traditional leafy green vegetables.
Nuts and nut butters, such as peanut butter or sesame butter (Tahini).
Here is how you can ensure your little one is getting enough calcium in their diet:
Always serve each meal with a green vegetable, make it colorful and fun. Go all out with spinach, kale, green peas and broccoli.
A favorite among many kids is dairy products like milk, natural yogurt and cheese. When mixed in homemade smoothies or healthy snacks like fruits, adding a little natural yogurt can be a good healthy option.
Oranges are also a great source of calcium, taken with breakfast or as an afternoon snack. You can never go wrong with a glass of freshly squeezed orange juice.
Serve each meal of the day for your little one with at least one calcium rich food.
Calcium absorption requires the help of vitamin D. Without vitamin D, the body is unable to take up calcium in the bones. Make sure to also add foods fortified with both calcium and vitamin D.
How much calcium should my child take on a daily basis?
If taking dairy products like milk, the daily recommended amount is:
| Age Group | Daily Recommendation |
Toddlers | 12 to 23 months | 1⅔ to 2 cups |
Young Children | 2-3 yrs | 2 to 2½ cups |
4-8 yrs | 2½ cups |
|
Adolescent Girls | 9-18 yrs | 3 cups |
Adolescent Boys | 9-18 yrs | 3 cups |
Women | 19+ yrs | 3 cups |
Men | 19+ yrs | 3 cups |
Since we have a nutritionist on our team, you can reach out if you have any questions or concerns regarding your diet. Book a session with an Antara Nutritionist through the Antara App or by clicking here.