Calcium-rich food is very important for a parent to be careful about her kid’s diet because providing adequate nutrition during the formative years ensures good health and well-being in later life. Calcium is one of the most important nutrients for growing children. It aids in bone formation and also helps in the transformation of bones during adolescence.
Why Calcium-Rich Foods Are Important for kid’s?
Calcium is crucial for the formation of healthy teeth in infants and young children. It helps maintain good muscle and nerve function. Adequate intake of this nutrient during the developmental years of your child ensures their resilience against conditions like bone deformities, kidney disease, and diseases like osteoporosis.
Top 12 Calcium-Rich Foods for Children
1. Dairy Products
Cow’s milk, yogurt, and cheese are excellent sources of dairy products. If your child does not like milk, you can offer yogurt and cheese instead. Make sure you include dairy products in your child’s diet.
2. Oranges
You can give your child whole oranges or orange juice, as it is not only rich in calcium but also contains vitamin C. A medium-sized orange can provide your little one with about 50 milligrams of calcium. It’s better to offer fresh orange juice rather than packaged juices.
More Read: Top 5 Nutrient- Foods to Supporting Healthy Weight Gain in Children
3. Soy
Soy is a rich source of calcium, and adding soy milk or soy yogurt to your child’s daily diet can be beneficial. If your child is lactose intolerant, soy milk is a good alternative to offer.
4. Almonds
Almonds are known to boost brain power and memory, but they are also a great source of this nutrient. About one-third cup of almonds can provide approximately 110 milligrams of calcium. You can give your child almonds in the form of almond butter.
5. Broccoli
Broccoli is packed with calcium and serves as an excellent option for nutritious meals. Some children may develop aversion to broccoli, but you can cleverly incorporate it into your child-friendly meals. For example, you can add broccoli to dishes like broccoli cheese bites or broccoli crust pizza.
6. Green Leafy Vegetables
Many green leafy vegetables like spinach, kale, and sweet potatoes are sources of calcium for your child. Additionally, these green leafy vegetables provide fiber and other minerals to your child. Fun recipes like pesto pasta and kale chips can make these vegetables appealing to your child.
7. Cereals
Cereals are a great way to incorporate calcium into your child’s diet. Grains like ragi and fortified rice offer plenty of nutrients. During snack time, you can try various recipes like no-bake health bars or cookies for crunchy treats.
8. Fish and Meat
Tuna, salmon, and sardines are excellent sources of calcium. Meat is also a good source. You can incorporate fish and meat into your child’s diet in various tasty ways, such as wraps, bites, and pasta.
9. Green Peas
Green peas are not only an excellent source of calcium but also rich in vitamin K, which aids in maintaining bone mineral density. Add green peas to dishes like hummus, mashed potatoes, or soup for a tasty treat.
10. Lentils
Different types of lentils like red lentils, kidney beans, or black lentils are good sources of calcium for your child. Use lentils in curry or patties to make them appealing to your child.
11. Sesame Seeds
Sesame seeds are rich in calcium and can be added to your child’s diet in abundance. You can add sesame seeds to salads, pasta, soups, etc.
Read More: Child’s Health: Best 3 Nutritious Foods for Your baby
12. Eggs
Among the most nutritious foods you can provide to your child, eggs rank highly. Eggs are rich in calcium and aid in the development of strong bones and teeth for your child. They can be prepared in various forms and incorporated into different dishes. However, it’s advisable to consult with a pediatrician before introducing eggs to your child’s diet.
