Calcium works to form strong bones and teeth. In addition, this mineral also has an important role in blood flow, maintaining muscle and nerve function, maintaining cholesterol levels, and maintaining heart health. Adequate calcium intake also prevents children from developmental problems and certain diseases, such as rickets.
Calcium is one of the essential nutrients for the growth and development and health of children. In order for your little one’s calcium needs to be met, there are a variety of foods high in calcium for children that you can serve. This food option is easy to find and tastes delicious.
To get the benefits of calcium above, your little one needs a calcium intake of 1000–1200 mg per day. This intake can be obtained from a variety of foods high in calcium or additional nutritional supplements that contain calcium.
List of High Calcium Foods for Kids
There are many high calcium foods that you can give your little one. These foods also contain other nutrients that can support growth and development. Here are some high calcium food choices for children that you need to take note of:
1. Milk and processed products
The most commonly known source of calcium is milk. Each cup (200ml) of milk contains about 240 mg of calcium. If your little one doesn’t like or can’t drink cow’s milk, you can give soy milk to get calcium intake.
Dairy products, such as cheese and yogurt, are also good sources of calcium for the body. In addition, yogurt contains probiotics or good bacteria that are useful for healthy digestion of children.
2. Tofu and tempeh
Tofu and tempeh are processed foods from soybeans that have high calcium. This food is easy to find and the price is affordable. Apart from being rich in calcium, tofu is also high in protein which is important for building and repairing body tissues and increasing the child’s immune system.
3. Fish
Various types of fish, such as sardines, anchovies, tuna, salmon and tuna, can be high calcium food choices for children. Apart from being rich in calcium, fish is also a source of protein and omega-3 fatty acids which are good for the health of the brain, heart and skin.
4. Broccoli
Who would have thought, this green vegetable is rich in calcium, Bun. 2 cups of raw broccoli contain about 85 mg of calcium. You can process broccoli into various dishes that your little one likes, for example broccoli meat balls, cream of broccoli soup, or broccoli capcay.
Apart from calcium, broccoli is also a good source of vitamin C. These nutrients play a role in maintaining healthy skin and nervous system, as well as supporting a child’s immune system.
5. Sweet potatoes
Sweet potatoes can be a calcium food choice that you can give your little one. Not only rich in calcium, the nutrients in sweet potatoes are also known to help control blood sugar levels and prevent your little one from becoming obese.
To make it taste more delicious, you can process sweet potatoes by roasting them with olive oil and sprinkling them with cheese or low-fat yogurt. You can also process it into other dishes, such as steamed sweet potato or sweet potato pie.
6. Almonds
Almonds contain higher calcium than other types of nuts. Besides being consumed directly as a snack, you can add almond butter to a sandwich for your little one. In addition, almonds can also be served with salads or oatmeal.
In addition to the various foods above, other foods or drinks, such as figs, edamame, and kidney beans, are also high-calcium foods for children. Calcium can also be obtained by cereals or packaged fruit juices that have been fortified with calcium.
Those are the choices of high-calcium foods that you can give your little one. Serve a variety of calcium foods so he doesn’t get bored quickly, Bun. In addition, make sure you also give your little one a variety of other healthy foods so that their growth and development can be optimal.
If your little one’s calcium intake is deemed insufficient, for example because he has difficulty eating or picky eating, you can provide additional calcium supplements. However, to determine the right type of supplement and calcium dose, you are advised to consult a doctor first.
