To support optimal growth and development in children, Moms need to meet their nutritional needs. One essential mineral for your little one’s growth is calcium, which plays a role in maintaining bone and dental health, enhancing metabolism, and building muscle strength.
It’s important to note that the daily calcium requirement varies by age. Children aged 7-12 months need about 260 mg, toddlers aged 1-3 years require around 700 mg, and children over 4 years need 1,000 mg of calcium per day.
To ensure your child’s calcium needs are met, Moms should provide a variety of calcium-rich foods. Here are some important calcium sources for your little one:
Milk and Dairy Products
As is well known, milk has a high calcium content. Therefore, it’s no surprise that milk is a primary source to offer your little one every day. In addition to milk, Moms can also provide dairy products like cheese and yogurt. However, it’s essential to limit the intake of processed dairy products for children due to their fat content, which can lead to obesity if consumed excessively.
Soybeans and Almonds
If your little one is lactose intolerant, Moms can substitute milk with soy milk or almond milk. Both types of nuts have a relatively high calcium content. Additionally, soybeans and almonds also contain iron, fiber, and other minerals necessary for optimizing your toddler’s growth and development.
Green Vegetables and Fruits
Broccoli, spinach, green beans, long beans, bok choy, and other green vegetables are also excellent sources to meet your child’s calcium needs. Besides calcium, these vegetables are rich in folate, vitamins A, C, E, and K, as well as B vitamins.
Not only vegetables, but fruits like oranges, papayas, and avocados should also be included as sources of calcium for your little one. These fruits contain about 20-40 milligrams of calcium.
Soy Products
In addition to being made into milk, soybeans processed into tofu and tempeh also contain the calcium your child needs. Edamame, which is in the same family as soybeans, can also be a snack or main dish for your little one that fulfills their daily calcium requirement. These soy products can also serve as a source of protein that helps repair body tissues and boost your child’s immune system.
Fish and Meat
Fish types like salmon and sardines can also be regularly consumed by your little one as a source of calcium. Both fish are rich in omega-3 fatty acids, which enhance brain development, as well as animal protein and vitamin D that help improve metabolism. Moms can also prepare red meat, chicken, and eggs as sources of calcium needed during the child’s growth phase.
It cannot be denied that some of these calcium sources may cause allergic reactions in children. Therefore, before introducing them to your little one, Moms should consult with a doctor to maximize calcium intake, whether by substituting foods or adding supplements as recommended.
