The need of calcium is always there in the human body, right from its birth, but the need is increased as soon as you reach the pre-adolescent years. While standard dietary rule states to eat food from all four major groups and drink plenty of milk with it, the conventional rules have changed. Though milk offers a huge amount of calcium to the body, it is recommended by medical professionals to consume less quantity of milk as they contain a high level of toxins, antibiotics, and bovine growth hormones. Calcium allows the prevention of bone loss in the body. It keep your bone health strong and fosters growth. Your bone density if reduced can cause lots of pain including osteoporosis; this can be reduced if you start consuming calcium right from your pre-adolescent stage.
Most kids do not like to drink milk. As parents, it is your duty to include calcium-enriched food in your child’s diet so that she never faces calcium deficiency, especially during her growth years. You can offer lactose-free milk, soy drinks or rice drink to your child if she likes it. In addition, there are several other food items rich in calcium, include them in your child’s diet.
Other than milk, yogurt and cheese are also rich sources of calcium. If your child is lactose intolerant, you can add yogurt to her diet. Cheese is also a good source of calcium, but it contains fat, so while giving cheese keep a check on the calorie count.
Leafy greens and vegetables
Any dark green leaves like kale, spinach are excellent choices for calcium. Veggies like broccoli, cauliflower, and beans are rich in calcium that is perfectly absorbed by the body.
Fish and fruits
Salmon, sardines, and oranges should be a part of the child’s weekly diet. These fish and fruit are very good sources of calcium.
You can also include sesame seeds, chia seeds, corn tortillas, blackstrap molasses, and almonds to your kid’s diet for calcium-enriched foods.