1-3 years: 700 mg
4-8 years: 1,000 mg
9-18 years: 1,300 mg
Ensuring your child meets these requirements is essential for their overall growth and development.
Dairy Products: Milk, cheese, and yogurt are excellent sources of calcium.
Leafy Green Vegetables: Kale, spinach, and collard greens are high in calcium.
Fortified Foods: Certain cereals, orange juice, and plant-based milk alternatives are fortified with calcium.
Fish: Canned salmon and sardines with bones offer a good amount of calcium.
Nuts and Seeds: Almonds and chia seeds are also rich in calcium.
What if My Child is Lactose Intolerant?
For children who are lactose intolerant or allergic to dairy, there are various
non-dairy sources of calcium. These include fortified plant-based milks like almond, soy, or oat milk, as well as calcium-fortified juices and cereals. Additionally, incorporating more leafy greens, nuts, and seeds into their diet can help meet their calcium needs.
Make it fun by involving them in the cooking process.
Create colorful and appealing meals that include a variety of
calcium-rich foods.
Offer dairy alternatives if they do not like milk or have an intolerance.
Include calcium-rich snacks like yogurt or cheese sticks in their lunchbox.
Poor bone development, increasing the risk of
osteoporosis later in life.
Dental problems such as weak teeth and cavities.
Potential
growth delays and muscle cramps.
It is crucial to ensure that your child gets enough calcium to support their growth and overall health.
Should My Child Take Calcium Supplements?
While it is generally best to get nutrients from food, some children may require
calcium supplements if they are unable to meet their needs through diet alone. It is important to consult with a pediatrician before starting any supplements to determine the appropriate dosage and necessity.
Conclusion
Ensuring that children receive adequate calcium is essential for their growth and development. By incorporating a variety of calcium-rich foods into their diet and consulting with healthcare providers when necessary, parents can help support their child's health and well-being.
