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High-Quality Calcium Foods for Kids: Best Way for Building Strong Bones

high quality calcium foods for kids

To ensure the right nutrients that your children receive. High-quality calcium foods are necessary for every child. For overall growth and development, calcium plays a key element in bone health in kids. As children are in their formative years, it’s essential to provide them with a diet rich in high-quality calcium foods. 

The Importance of Calcium for Good Health

Calcium is a mineral that is essential for the development and maintenance of strong bones and teeth in growing children. It also plays a crucial role in muscle function, nerve transmission, and blood clotting. Since the body does not produce calcium, it’s necessary to obtain an adequate amount through the diet. Children between the ages of 4 and 8 require about 1000 milligrams of calcium per day. While those aged 9 to 18 need around 1300 milligrams.

Foods high in calcium for kids: A calcium foods list

What are the differnt Benefits of consuming Foods high in calcium for kids
  • Dairy Products:

    • Milk: A versatile beverage recognized as a work of art and a rich source of calcium. It can be consumed on its own or incorporated into cereals and smoothies

    • Yogurt: Packed with probiotics for gut health, yogurt is an excellent calcium-rich snack option. Choose plain or low-sugar varieties for optimal health benefits.
    • Cheese: A tasty calcium option that can be added to sandwiches, salads, or enjoyed as a standalone snack.
  • Leafy Green Vegetables:

    • Kale: This leafy green is not only trendy but also a fantastic source of calcium. Incorporate kale into salads, and smoothies, or sauté it as a side dish.
    • BroccoliIt is versatile with a wide range of benefits, broccoli is rich in calcium. It can be steamed, roasted, or added to casseroles.
  • Fortified Foods:

    • Fortified Cereals: Many breakfast cereals are fortified with calcium and other essential nutrients. Choose whole-grain and low-sugar options for a healthy start to the day.
    • Fortified Plant Milk: Almond, soy, and oat milk fortified with calcium are excellent dairy-free alternatives. Beneficial for children with lactose intolerance or those following a plant-based diet.
  • Fish:

    • Canned Salmon: A convenient and cost-effective source of calcium. As canned salmon with bones is not only nutritious but also provides omega-3 fatty acids for brain health.
  • Nuts and Seeds:

  • Almonds: A delicious and portable snack! Almonds offer a good source of calcium and can be included in trail mixes or enjoyed on their own.  
  • Chia Seeds: These tiny seeds are packed with calcium and can be added to yogurt, and smoothies, or used to make delicious chia pudding.

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The Best Way to Get Calcium in Your Diet

The best way to ensure an adequate intake of calcium in your diet is to incorporate a variety of calcium-rich foods that suit your dietary preferences and requirements. Dairy products, such as milk, yogurt, and cheese, stand out as excellent sources of easily absorbable calcium. However, for those who are lactose intolerant or follow a plant-based diet, fortified plant milks, and leafy green vegetables like kale broccoli, and tofu are valuable alternatives. 

Including a diverse range of foods not only helps meet your daily calcium needs but also provides additional essential nutrients for overall health. It’s essential to maintain a well-balanced diet that includes a mix of dairy, plant-based, and fortified options to promote optimal bone health and support other bodily functions. Always consult with a healthcare professional or a registered dietitian to ensure you are meeting your individual nutritional requirements.

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What are the Different Vegetables that are High in Calcium?

What are the different vegetables high in calcium for kids

While most people associate calcium with dairy products, several vegetables are also high in calcium. Incorporating these calcium-rich vegetables into your diet can be especially beneficial for individuals who are lactose intolerant, follow a plant-based diet, or simply want to diversify their calcium sources. Here are some vegetables that are high in calcium:

List of Calcium-Rich Vegetables

  1. Kale: This dark leafy green is not only rich in calcium but also provides a variety of vitamins and minerals. You can add kale to salads, and smoothies, or sauté it as a side dish.
  2. Broccoli: Besides being a great source of fiber, broccoli contains a notable amount of calcium. It can be steamed, roasted, or included in casseroles.
  3. Bok Choy: A member of the cabbage family, bok choy is rich in calcium and can be used in stir-fries or enjoyed in soups.
  4. Collard Greens: Similar to kale, collard greens are packed with calcium and can be prepared in various ways, such as steaming or braising.
  5. Spinach: While spinach contains calcium, it also has oxalic acid, which can inhibit calcium absorption. However, it still contributes to overall calcium intake and can be part of a well-balanced diet.
  6. Turnip Greens: These nutrient-dense greens are a good source of calcium and can be cooked similarly to other leafy greens.
  7. Okra: Okra not only provides calcium but also offers fiber and other essential nutrients. It can be added to stews, soups, or stir-fried dishes.
  8. Chinese Cabbage (Napa Cabbage): Another cruciferous vegetable, Chinese cabbage, is a decent source of calcium and can be used in various Asian-inspired dishes.
  9. Kelp and Seaweed: Ocean vegetables, like kelp and seaweed, have large amounts of calcium and can improve plates of mixed greens, and soups, or act as wraps for sushi.

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It’s important to note that the calcium content in vegetables may vary, and factors such as cooking methods can impact its absorption. Additionally, combining these vegetables with vitamin D-rich foods or supplements can enhance calcium absorption. Always consult with a healthcare professional or a registered dietitian to ensure you are meeting your individual nutritional needs.

Winding Up 

Incorporating high-quality calcium foods into your child’s diet is essential for their growth and development. By offering a variety of calcium-rich options, you can ensure that your child builds strong bones and develops healthy habits that will benefit them throughout their lives. Remember to create a balanced and diverse diet, and consult with a healthcare professional or nutritionist for personalized advice based on your child’s specific needs.


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