Calcium Foods Rich for Kids
Calcium Foods Rich | For Kids
As a mother, there’s nothing more important to me than ensuring the health and well-being of my two energetic bundles of joy, Abby and Ynzo. Every day, I strive to provide them with the best nutrition possible to support their growth and development. One nutrient that has been particularly crucial in our journey toward raising healthy kids is calcium. In this blog, I want to share with you the incredible world of calcium-rich foods that have become a staple in our household. Join me as I explore delicious and nutritious options that not only make mealtime enjoyable but also contribute to my children’s strong bones and overall vitality. Whether you’re a parent seeking ideas to boost your child’s calcium intake or just curious about the importance of this essential nutrient, our journey together begins here.
Calcium ( Ca ) is needed to build strong bones, especially for kids who still undergo growth. To help our kids grow bigger and better, they need our assistance and care on the foods they intake. Getting enough calcium is necessary for children and teens to guard against osteoporosis or even fractures. Here are some of the food combinations that can supply ideas on the diets of your kids.
List of Calcium Foods Rich For Kids
Calcium Foods Rich for Kids
Almonds
Almonds are not only rich in fibers, but they also have a significant amount of Ca mineral in them. One-third cup of almonds will give you 110 mg of calcium, either is it raw or roasted. You can also switch to almond butter instead of peanut butter in your breakfast sandwiches or snacks. Salads with almonds or oatmeals will make your child happy about it.
Calcium Foods Rich for Kids
Beans
Boiling a cup of white beans and then drying it up will give you 130 mg of Ca mineral, and some of the canned beans have 190 mg of this nutrient. Garbanzo beans also have 80 mg of calcium. You can mash the grains or mix them for the kids to eat.
Calcium Foods Rich for Kids
Brocolli and Yogurt
Broccoli will not step back because it also has a significant amount of calcium in it. For your child to eat the veggie, try to combine it with yogurt, which is also rich in calcium. Add some spices and serve.
Calcium Foods Rich for Kids
Fortified Cereals
For almost all the time of breakfast, cereals will not be absent from the menu. 1000 mg of Ca be found in this favorite food of children in everyone and one-third cup of serving. Try cooking the cereal in cow’s milk instead of water.
Calcium Foods Rich for Kids
Fortified Waffles
Waffles are one of the kid’s most wanted foods on the list. Take note that not all waffles are fortified, but some of them have 100 mg of Ca in them. Try mixing it with low-fat yogurt and jam with fresh fruit to improve the flavor further.
Calcium Foods Rich for Kids
Dairy Go-round: Milk, Cheese, and Yogurt
Calcium usually comes from dairy foods like milk, cheese, and yogurt. By having a cup of cow’s milk, you can already get 300 mg of its Ca mineral content. A cup of yogurt and 2 ounces of cheese can provide an equal amount of calcium, just like in milk. For those aged two and above, choose low-fat or nonfat dairy products, especially non-flavored milk.
Calcium Foods Rich for Kids
Green Peas
This green circular-shaped food consists of 45 mg of calcium when served in a cup. It also has vitamin K, and this vitamin K can supply strength and the mineral density of the bone. Green peas are loaded with more nutrients, and they can also be partnered with dairy products, just like broccoli.
Calcium Foods Rich for Kids
Enrich Orange Juice
Orange juice with the Ca mineral of 500 mg added to every cup can help your child have an appetite for eating. The calcium amount varies on the nutritional content of every juice, so better to read the labels. 500 to 1000 mg of calcium is needed for the body of a child, depending on the age. Fortified orange juice can help you gain calcium, but fresh orange juice is also excellent because it holds 50 mg of calcium needed by the body.
Calcium Foods Rich for Kids
Fortified Soymilk
If your child doesn’t want the taste of cow’s milk, you can switch to soymilk made from soybeans. It contains 10 mg of Ca in every cup. Buying soy products is like purchasing dairy products that contain a significant amount of calcium.
Calcium Foods Rich for Kids
Fish Bones
Some fish bones are softened, which makes them easy to digest, and they provide Ca mineral, especially when served a 3-ounce of fish with soft bones; it will provide you 180 mg of calcium. To make it noticeable to your child, try mashing the fish or using canned salmons in fish cakes.
Calcium Foods Rich for Kids
Sweet Potato
Sweet potatoes contain 55 mg of Ca mineral, and it will increase to 76 mg when cooked. You can also add cheese and yogurt for it to look appealing when you have baked it.
Calcium Foods Rich for Kids
Tofu
The Ca mineral content of the tofu is hard to determine because it depends on how you prepare it. You can do different dishes out of tofu and show your creativity for your child to eat it. What makes it enjoyable is that whatever you put with, it will taste like the flavor of what you added.
If you have a problem teaching your child what to eat to have enough amount of Ca in their body, I hope the listed foods above can help you. Try doing combinations of them to supply the nutrient needs, but also, it will satisfy their taste buds.
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