How do I make sure my child has enough calcium?

Calcium is a mineral that is lacking in many diets today. A good amount of it is necessary for adults and children to maintain healthy bones, teeth, muscles, etc.

However, compared to adults, kids have higher chances of getting calcium deficiency. Despite being one of the most commonly found minerals in humans, kids often lack calcium. And it not only affects bodily health but also hampers and weakens the teeth.

This can further lead to tooth decay, osteoporosis, weak roots, brittle teeth, irritated gums, and more. So how can you ensure your child has enough calcium required for his\her growth? 

In this article, we will give some tips to the parents on how they can ensure their child gets the required amount of nutrients and why it is needed in the first place!

Why is calcium important for kids?

The best time to build strong bones is when we are teens and kids. Getting enough calcium as a child will give your kid the strongest bones possible as an adult. As a result, they are protected from bone loss as they age.

Vitamin D and calcium are necessary for young children and babies to prevent rickets. As a result of rickets, bones become soft, muscles become swollen, and growth is stunted. Apart from these, there are many other major health issues that are caused due to lack of the same.

We all know that 99% of the calcium is found in our bones, so it is very vital to take care of the diet that your child is following and whether she is getting all the required nutrients or not. 

Ways to make your child consume enough calcium

If your kid is not getting enough calcium, try these food combinations and tips:

• Combine whole-grain cereal, plain yogurt, and fruit into parfaits.
• To make cottage cheese or yogurt more fruity or tangier, add unsweetened apples and other fruits.
• You can combine fresh fruit with low-fat milk or calcium-fortified soy or almond milk for smoothies.
• Low-fat cheese can be sprinkled on snacks and meals.
• Adding strawberry or chocolate syrup to regular milk will enhance its flavor, and kids will consume it quickly.
• Soups with white beans are delicious, and your kids will love to have them. 
• Baked goods or vegetables can be sprinkled with sesame seeds as it is a good source of calcium.
• Sliced vegetables are a great accompaniment to hummus.
• You can replace peanut butter with almond butter.
• Include dark green, leafy vegetables in your kids’ meals (such as broccoli, kale, collard greens, or Chinese cabbage).

There is a possibility that kids who cannot eat dairy will not get enough calcium. Talk to your healthcare provider if your children suffer from lactose intolerance, milk allergies, or any other dietary restrictions.

How much calcium should your child consume?

Parents need to have a clear idea of how much calcium their kids should consume to meet the daily calcium requirements. Approximately 30 percent of an adult’s recommended daily calcium intake can be given to children. 

It is possible to add calcium to your child’s diet in other ways if he or she is allergic to dairy or does not like milk. There are a variety of alternatives to milk available today. The amount of vitamin D is found in Lactaid and plant-based milk, including almond milk. Lastly, before changing your kid’s diet, talk to a professional.