10 Calcium Rich Foods for Kids
Calcium is a nutrient that is not just supplied by milk but many other natural sources. One must accept that Calcium is not only is essential for healthy bones and teeth but for each kids’ overall healthy development.
In our earlier article on Calcium Rich foods for Babies with Recipes, we had extensively spoken about the importance of calcium. Comparatively, toddlers & kids’ requirement of calcium varies from that of infants as now they grow at a very faster pace and their physical activities have also increased. A balanced amount of calcium in their food during their formative years will protect them in the future from diseases like osteoporosis, bone deformation, kidney disorders, etc.
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- Why no Salt or Sugar for babies till 1 year?
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- 20 Iron-Rich Foods and Iron Supplements for Babies & Kids
10 Calcium-Rich Foods for Kids
Calcium requirement for toddlers and kids age-wise :
- 0-6 months – 210 mg
- 6-12 months – 270 mg
- 1-3 years – 700 mg of calcium per day
- 4-8 years – 1000 mg of calcium per day
- 9-18 years – 1300 mg of calcium per day
10 Calcium-Rich Foods for Kids
1. Dairy Products
One may be surprised to know that dairy products such as cheese, yogurt, paneer, etc are higher in calcium when compared to just milk. These can also be easily included in many Indian recipes.
Recipes using dairy products for Kids :
2. Oranges & Tangerines
One orange can provide 50 mg of calcium. You can offer this in the form of juice for kids who dislike eating the whole fruit. But remember it’s good to eat whole fruit than juices always.
Orange Recipes for Kids :
3. Fish
Salmon, Tuna, and Sardines are a variety of fishes that are wonderful sources of calcium. They are also rich in omega 3 fatty acids, proteins, and vitamins
Fish Recipes for Kids :
4. Ragi or Finger Millet
Our own local wonder grain Ragi or Finger Millet is an excellent source of calcium and the best part is it is gluten-free too. From porridge to cookies these can be included in many simple yet kid-appealing dishes.
Ragi Recipes for Kids :
5. Green Vegetables
Green Peas, Beans, Brocolli, Kale, Spinach, Okra(Lady’s finger) are all high in calcium.
- 100 gms of Peas contain 25 mg of calcium
- 100 gms of Green Beans contain 113 mg of Calcium
- 100 gms of Brocolli contains 47 mg of calcium
- 100 gms of Kale contains 150 mg of calcium
- 100 gms of Spinach contains 99 mg of calcium
- 100 gms of Okra contains 82 mg of calcium.
Suggested recipes for Kids :
6. Almonds
Almonds also high in calories, much required for kids, contain 264 mg of calcium in 100 gms. These brain-boosting almonds help in weight gain and increasing immunity as well.
7. Eggs
A great breakfast option for kids, eggs contain 54 mg of calcium in 100 gms. These are also rich in protein, fats, and vitamins. The egg makes for a healthy source for weight gain in kids and one can easily offer it in the form of many Indian and Continental dishes.
8. Sesame Seeds
100 gms of Sesame Seeds contain a whopping 975 mg of calcium. These are enriched with many health-boosting nutrients like copper, manganese, magnesium, iron, phosphorous, vitamins, etc.
Sesame Seeds Recipes for Kids :
9. Pulses & Lentils
Horsegram, Rajma, Moth Beans, Bengal Gram & Moong rank higher in the category of pulses and lentils containing calcium
100 gms of each containing calcium in mg.
- Horsegram – 287
- Rajma – 260
- Moth Beans(Matki) – 202
- Urad Dal – 154
- Moong – 124
Suggested recipes for Kids :
10. Soy
Soybean and soy products are considered to be the richest source of calcium in any vegan’s list. Soy milk and Tofu rank top in this category. Soy foods are also a great source of protein, fiber, vitamins, and omega 3 fatty acids. Paneer made of cow’s milk contains only 83 mg of calcium per 100 gms whereas similar looking and tasting tofu made from Soy contains 350 mg of calcium.
Soy-based recipes for Kids :
Role of Vitamin D
Vitamin D helps your body to absorb calcium. Sunlight is the main source of Vitamin D, as sun’s ultraviolet rays produce Vitamin D. Some of the simple food sources of Vitamin D are
- Ghee
- Fish
- Mushrooms
- Egg
- Oranges
- Yogurt
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