Calcium: Importance, Sources and Need

What is calcium?

Calcium is a mineral which is needed by the body for proper functioning of the body. The most important function of calcium is that it is responsible for building healthy and strong bones. Besides bone health, it is also responsible for proper working of the nerves and muscles. Heart health and functioning is also maintained by calcium.

Why is calcium important for children?

Children need calcium to build strong bones in the body. Bone formation primarily happens as children and teenagers. Having enough calcium in the diet at a young age ensures good bone health for the upcoming years. Having a diet with proper calcium content also helps to prevent rickets, a disease in which bones becomes soft and brittle. 

What are the sources of calcium?

Calcium is absorbed in our body through food. The best natural source of calcium is dairy such as:

• milk
• yoghourt
• cheese

Some other food items also contain calcium. These should be consumed in larger amounts by children who are lactose intolerant and cannot have milk or milk products. These are:

• Tofu
• Soy drinks
• Soybeans
• broccoli, kale, chard, cabbage, and leafy green vegetables 
• almonds 
• sesame seeds
• beans
• chickpeas
• oranges, figs and prunes

Since calcium is absolutely essential for child health, often good companies add it in food products to make them calcium fortified.

How much calcium do children need?

The needs of calcium in a children depends on the age of the child. Calcium is measured in mg and different age groups require different amounts for proper growth and nutrition.

• Less than 6 months old babies need 200 mg of calcium daily.
• Babies aged between 6 to 11 months need 260 mg of calcium per day.
• Children aged 1 to 3 years old need 700 mg of calcium in a day.
• Children between 4 to 8 years of age need 1,000 mg of calcium in a day.
• For ages 9 to 18 years old need, 1,300 mg of calcium per day is needed.

How can I help my child get enough calcium?

You should ensure that your child gets enough calcium daily to fulfill dietary requirements and enable optimum growth and nutrition. Some points to keep in mind are-

• Babies get calcium only from breast milk or formula. 
• Young and school aged children may fulfill their calcium requirements from a healthy diet only.
• The requirement of calcium in preteens and teens is large and may need special care to consume more calcium-rich foods.
• Yogurt, fruit, and whole-grain cereal should be consumed as a primary food.
• Add more fresh fruit to the diet. 
• Seeds and nuts should be consumed often.
• Encourage your child to have more dark green, leafy vegetables. 
• Children with lactose intolerance or a milk allergy can probably not get enough calcium from diet alone. They need supplements which can be recommended by your health care provider.