Being a mother of 2 kids, I constantly think about their health. Planning to make ways to give them healthy food, keep them away from infections, and finding recipes for them is my routine. Recently I have been reading a lot about calcium rich foods for kids.
If you are thinking the same, which Calcium-rich foods can you give to your little one, you have landed at the right place. Here, we will explain the importance of calcium and give knowledge regarding Calcium-rich food for kids.
Why Calcium-Rich Foods Are Important for Kids?
Calcium is essential for the formation of healthy teeth in babies and young children. It is useful for building muscles and helps in improving digestion too. Calcium deficiency in children during the growth years can cause them bone problems such as osteoporosis, kidney disorders, etc.
How To Increase Calcium Intake in 10 Ways:
There are several sources of calcium available. We have provided a list of some of them for you to include in your child’s diet:
Dairy products such as cow’s milk, yogurt, and cheese are excellent sources of calcium. If your kid does not like milk, you may replace the calcium in milk with the calcium in yogurt or cheese. It is suggested to include at least one portion of dairy products every day in your little one’s diet.
Oranges are fruits high in calcium and can provide 50 mg of it. They also provide Vitamin C, Potassium, Magnesium, and Folate, which are also essential for kids. One orange or a glass of orange juice can be an excellent calcium-rich food for kids. It is recommended that you give fresh orange juice to provide unprocessed food made from fresh ingredients.
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Soy is another non-dairy calcium-rich food. You can use soy products like soy milk, soy yogurt, and tofu to prepare delicious recipes suitable for your kid’s age. Soy milk can also prove to be an excellent calcium-supplement for kids who are lactose intolerant and cannot consume regular milk. Soy also provides a healthy dose of iron, fiber, and minerals like phosphorus, magnesium, and, thiamin to your little ones.
Almonds are said to boost brain power and memory and are also an excellent source of calcium. Only one third-cup of Almonds can provide 110mg of Calcium. If your little one can chew nuts, you may feed him a handful; however, if he cannot chew yet, you can give almonds in the form of almond butter, almond milk, or milkshake.
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Many green vegetables such as spinach, okra, broccoli, French beans, green peas, etc. are excellent sources of calcium. They also contain fiber and other minerals required for your little one’s growth. Some kids may show dislike for some vegetables like broccoli. In that case, you can mix and cook them as stir-fry, curries, vegetable cutlets, pizzas, etc. You can chop the vegetables well enough to ensure your kid does not remove them.
Beans and Lentils:
Beans and Lentils like white kidney beans, navy beans, chickpeas, and soybeans are excellent sources of calcium. They are readily available and can be cooked in different ways like patties, tacos, and other nutritious food for your little one.
Cereal is another calcium-rich food for kids. Ragi, bajra, brown rice, etc, contain high amounts of this nutrient. You can try different recipes like no-bake energy bars or cookies for a healthy snack time treat.
Fish and Meat:
Fish such as Tuna, Trout, Shrimp, Cod, Salmon, and Sardines are the best ways to get calcium. Red meat and chicken also provide reasonable quantities of calcium, necessary during the growth years of your child. You can prepare fish and meat curries or feed them to your little one in the form of wraps or nuggets.
It is another non-dairy food rich in calcium. Sesame seeds are quite famous for their nutty taste and can be added to salads, pasta, soups, bread, etc. You can also use them as a garnish on some other recipe for your little one to enjoy.
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Eggs are usually introduced to babies when they turn nine months old. They provide high amounts of proteins and vitamins. Still, they are also excellent calcium-rich food for toddlers, which helps strengthen their bones and teeth. But, not every kid might be able to eat eggs; due to allergies or not liking the taste. If your little one develops an allergy, it is better to avoid eggs. But if the taste is concerned, you may prepare different recipes.
If you are still unsure about feeding eggs to your child, you may speak to a pediatrician and consider other calcium-rich foods for kids.
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