Calcium is an essential mineral that is necessary for the development and maintenance of strong bones and teeth. It is especially important for growing children, as they require adequate amounts of calcium to support their rapid bone growth and development. While milk has long been considered the go-to source of calcium for kids, there are plenty of other calcium-rich foods that can offer even more of this essential mineral.
In this article, we will explore why calcium is important for kids, compare milk to non-dairy sources of calcium, and highlight some of the top calcium-rich foods that exceed the calcium content of a glass of milk. We will also discuss ways to incorporate these foods into your child’s diet to boost their calcium intake.
Why is Calcium Important for Kids?
Calcium is an essential mineral that is needed for the development and maintenance of strong bones and teeth. During childhood and adolescence, the body goes through a period of rapid bone growth and development. In fact, approximately 90% of peak bone mass is acquired by age 18 in girls and age 20 in boys.
Getting enough calcium during this critical period is crucial for building strong bones that can support your child throughout their lifetime. In addition to building strong bones, calcium is also important for other bodily functions, including:
- Muscle function
- Nerve function
- Blood clotting
- Maintaining a regular heartbeat
Milk vs Non-Dairy Sources of Calcium:
Milk has long been considered the gold standard for calcium intake, but it is not the only source of this essential mineral. In fact, there are plenty of non-dairy sources of calcium that can offer even more of this important nutrient.
One of the main concerns with relying solely on milk for calcium intake is that not all kids can tolerate it. Lactose intolerance is common, especially in certain ethnic groups. Additionally, some kids may not like the taste of milk or may have a dairy allergy. In these cases, it is important to seek out alternative sources of calcium.
Top Calcium-Rich Foods That Surpass Milk’s Calcium Content
Here are some of the top calcium-rich foods that offer more calcium than a glass of milk:
- Leafy Greens:
Leafy greens are a great source of calcium and other important nutrients. Some of the best leafy greens for calcium include:
- Spinach: 1 cup of cooked spinach contains approximately 245 mg of calcium, which is more than the 200 mg found in a glass of milk.
- Collard Greens: 1 cup of cooked collard greens contains approximately 357 mg of calcium.
- Kale: 1 cup of cooked kale contains approximately 179 mg of calcium.
- Seeds and Nuts:
Seeds and nuts are a great source of calcium, as well as other important nutrients like protein and healthy fats. Some of the best seeds and nuts for calcium include:
- Sesame seeds: 1 tablespoon of sesame seeds contains approximately 88 mg of calcium.
- Chia seeds: 1 tablespoon of chia seeds contains approximately 76 mg of calcium.
- Almonds: 1/4 cup of almonds contains approximately 96 mg of calcium.
- Fish and Seafood:
Fish and seafood are another great source of calcium, as well as other important nutrients like omega-3 fatty acids. Some of the best fish and seafood for calcium include:
- Sardines: 1 can of sardines (3.75 oz) contains approximately 351 mg of calcium.
- Salmon: 3 oz of canned salmon with bones contains approximately 181 mg of calcium.
- Shrimp: 3 oz of cooked shrimp contains approximately 40 mg of calcium.
- Fortified Foods:
Fortified foods are another great source of calcium, as they have been specially enriched with this important mineral. Some of the best fortified foods for calcium include:
- Tofu: 1/2 cup of calcium-fortified tofu contains approximately 204 mg of calcium.
- Orange juice: 1 cup of calcium-fortified orange juice contains approximately 349 mg of calcium.
- Cereal: 1 cup of calcium-fortified cereal contains approximately 100-1000 mg of calcium, depending on the brand.
- Other Dairy Products:
While milk is the most well-known dairy source of calcium, there are other dairy products that can offer even more of this important nutrient. Some of the best dairy sources of calcium include:
- Cheese: 1 oz of cheddar cheese contains approximately 204 mg of calcium.
- Yogurt: 1 cup of plain yogurt contains approximately 300-400 mg of calcium, depending on the brand.
- Cottage cheese: 1 cup of cottage cheese contains approximately 138 mg of calcium.
How to Incorporate Calcium-Rich Foods into Your Child’s Diet:
Incorporating calcium-rich foods into your child’s diet can be easy and delicious. Here are some tips for boosting your child’s calcium intake:
- Add leafy greens to smoothies: Adding spinach or kale to a fruit smoothie is a great way to sneak in some extra calcium and other important nutrients.
- Make a yogurt parfait: Layering yogurt, fruit, and granola in a cup or bowl makes for a tasty and calcium-rich snack or breakfast.
- Swap out milk for fortified alternatives: If your child cannot tolerate milk or prefers non-dairy alternatives, try fortified soy milk, almond milk, or oat milk instead.
- Make a fish taco: Grilling or baking fish and serving it in a tortilla with some veggies is a fun and tasty way to add calcium and other important nutrients to your child’s diet.
- Sprinkle seeds on top of salads: Adding a handful of sesame or chia seeds to a salad is an easy way to boost your child’s calcium intake.
Calcium is an essential mineral that is crucial for building and maintaining strong bones and teeth. While milk is often considered the go-to source of calcium for kids, there are plenty of other calcium-rich foods that offer even more of this important nutrient. Incorporating these foods into your child’s diet can be easy and delicious, and can help ensure that they are getting the calcium they need for optimal growth and development.