Kids need plenty of calcium to grow strong bones and teeth, which can be found in a variety of calcium-rick fruits, vegetables and nuts.
Calcium is the building block on which children grow strong bones, teeth and muscles, yet nearly 85 percent of girls and 60 percent of boys between the ages of 9 and 18 do not get the recommended daily amount of this essential ingredient for life. The need for calcium begins at birth. Babies need calcium to properly grow incoming teeth and help fight decay.
Here are some of the best ways to be sure you and your family get enough calcium.
1. EAT IT
Dark green leafy vegetables, broccoli, white beans, almonds and calcium-enriched cereals, soy milk, rice milk and orange juice are all good choices for adding calcium to the diet. Other sources of calcium for families not on a restricted diet include: • Sardines
• Tofu
• Salmon
• Cottage cheese
• Ice Cream
• Pudding
2. DRINK IT
Milk and dairy products such as yogurt and cheese are excellent ways to ensure children get enough calcium. Lactose intolerant kids can get their calcium through other foods, like broccoli, oranges, salmon, tofu, okra and almonds.
3. AVOID IT
Children should avoid sodas, too much sugar, caffeine and excessive sodium in their diets because these things can interfere with the absorption of calcium in the body.
4. SUPPLEMENT IT
In most cases, children get enough calcium through a balanced, healthy diet. However, if your child is unable to eat dairy or on a restricted diet, it might be necessary to give him or her a calcium supplement. Talk to a doctor before doing this because too much calcium in the diet through supplementation can cause health problems for your child.
5. SOAK IT UP
Exposure to the sun for only 15 minutes a day can give your child one day’s worth of vitamin D, which is necessary for a body to more efficiently absorb calcium. The recommended daily dose of vitamin D for kids of all ages is 400 International Units (IUs). Many foods, including low-fat milk, yogurt and fortified cereals, provide added vitamin D along with calcium.
6. WATCH IT
Watching your child’s diet and including foods rich in calcium and vitamin D are the best ways to ensure he or she has strong teeth and bones and is growing up healthy.
