How does calcium involve in your child’s health and development?
During childhood and adolescence, the body uses the mineral calcium to build strong bones. Bone calcium begins to decrease in young adulthood and progressive loss of bone occurs as we age, particularly in women.
Calcium plays an important part in making sure that muscles and nerves work properly, and in the release of hormones and enzymes. If blood calcium levels are low, the body takes calcium from the bones to help these functions.
Calcium deficiency
Teens, especially girls, whose diets don’t provide the nutrients to build bones to their maximum potential are at greater risk of developing the bone disease osteoporosis, which increases the risk of fractures from weakened bones.
Younger kids and babies who don’t get enough calcium and vitamin D (which aids in calcium absorption) are at increased risk for rickets. Rickets is a bone-softening disease that causes severe bowing of the legs, poor growth, and sometimes muscle pain and weakness.
How much calcium does my child need?
Ages 1 to 3 years: 700 milligrams (mg) per day
Ages 4 to 8 years: 1,000 mg per day
Your child does not have to get the recommended amount of calcium every day. Instead, aim for that amount as an average over the course of a few days or a week.
Sources of calcium
Dairy products such as milk, yogurt, and cheese are some of the best sources of calcium, but you’ll also find it in some unexpected places. Here are some calcium-rich foods to try:
1/4 cup raw tofu prepared with calcium sulfate: 217 mg
1/2 cup plain yogurt: 207 mg
1/2 cup fruit yogurt: 122 to 192 mg
1/2 cup calcium-fortified orange juice: 133 to 250 mg
1/4 cup ricotta cheese: 167 mg
1/2 cup milk: 150 mg
1/2 cup chocolate milk: 144 mg
1/2 cup vanilla frozen yogurt, soft-serve: 102 mg
1/2 ounce cheddar cheese: 102 mg
1 slice whole grain bread: 24 mg
1/2 ounce mozzarella cheese: 103 mg
1/4 cup collard greens: 66 mg
1/4 cup homemade pudding (from mix or scratch): 76 mg
1 tablespoon tahini (sesame seed butter): 64 mg
1/4 cup turnip greens: 50 mg
1/4 cup cooked spinach: 60 mg
1/2 cup calcium-fortified cereal (ready to eat): 51 mg
1/2 cup calcium-fortified soy beverage: 40 to 250 mg
The amount of calcium a food contains varies somewhat, depending on the brand, the size of the fruit or vegetable, and so on. Kids may eat more or less than the amounts shown, depending on their age and appetite. Estimate the nutrient content accordingly.
Calcium content isn’t affected by fat, but the dietary fat in dairy products plays an important role in your child’s development. Children younger than 2 need to get half their calories from fat for healthy growth and brain development, so they should eat only full-fat dairy products. But unless your doctor advises otherwise, children older than 2 need to get fewer calories from fat, so they should eat low-fat or nonfat dairy products to maintain a healthy weight.
What you may not know about calcium
An extremely high level of calcium in the blood is usually caused by an underlying health condition rather than consuming too much calcium in food and supplements.
Calcium supplements, on the other hand, can sometimes be a problem. For instance, taking excess calcium supplements has been linked to a higher risk of kidney stones.
A couple of notes of caution: If your child is a big milk drinker, make sure she’s not getting too many extra calories from milk alone, or that she doesn’t fill up on milk and then have no appetite for other healthy foods. Also, too much calcium can cause constipation.
You are recommended to motivate kids to be involved in regular physical activities and exercise, which are very important to bone health. Weight-bearing exercises such as jumping rope, running, and walking can also help develop and maintain strong bones.
Hello Health Group does not provide medical advice, diagnose or treatment.
