Calcium is an important nutrient for child development and health. So that your little one's calcium needs are met, there are a variety of foods high in calcium for children that you can serve. These food options are easy to find and taste delicious too.
Calcium is used to form strong bones and teeth. In addition, this mineral also has an important role in improving blood flow, maintaining muscle and nerve function, maintaining cholesterol levels, and maintaining heart health. Adequate calcium intake also prevents children from developing growth problems and certain diseases, such as rickets.
To get the benefits of calcium above, your little one needs a calcium intake of 1000–1200 mg per day. This intake can be obtained from a variety of foods high in calcium or additional nutritional supplements that contain calcium.
List of High Calcium Foods for Children
There are many high-calcium foods that you can give your little one. These foods also contain other nutrients that can support growth and development. Here are some high-calcium food options for your child that you need to take note of:
1. Milk and its processed products
The most commonly known source of calcium is milk. In each cup (200ml) of milk, there are about 240 mg of calcium. If your little one doesn't like or can't drink cow's milk, you can give soy milk to get calcium intake.
Dairy products, such as cheese and yogurt, is also a good source of calcium for the body. On the other hand, yogurt contains probiotics or good bacteria that are beneficial for healthy digestion of children.
2. Tofu and tempeh
Tofu and tempeh are processed foods made from soybeans which are high in calcium. This food is easy to find and the price is affordable. Besides being rich in calcium, tofu is also high in protein which is important for building and repairing body tissues and increasing the child's immune system.
3. Fish
Various types of fish, such as sardines, anchovies, tuna, salmon, and tuna, can be a high-calcium food choice for children. Besides being rich in calcium, fish is also a source of protein and omega-3 fatty acids which are good for brain, heart and skin health.
4. Broccoli
Who would have thought, these green vegetables are rich in calcium, Bun. In 2 cups of raw broccoli, contained about 85 mg of calcium. Mothers can process broccoli into various dishes that your little one likes, such as broccoli meat balls, cream of broccoli soup, or broccoli capcay.
Apart from calcium, broccoli is also a good source of vitamin C. These nutrients play a role in maintaining healthy skin and nervous system, as well as supporting the child's immune system.
5. Sweet potato
Sweet potatoes can be a choice of calcium foods that you can give your little one. Not only rich in calcium, the nutrients in sweet potatoes are also known to help control blood sugar levels and prevent your little one from becoming obese.
To make it taste more delicious, you can process sweet potatoes by roasting them with olive oil and sprinkling them with cheese or yogurt low fat. Mothers can also process them into other dishes, such as steamed sweet potato or sweet potato pie.
6. Almonds
Almonds contain higher calcium than other types of nuts. In addition to being consumed directly as a snack, you can add almond butter to it sandwich for Little One. In addition, almonds can also be served with a salad or oatmeal.
In addition to the various foods above, other foods or drinks, such as figs, edamame, and kidney beans, are also high-calcium foods for children. Calcium can also be obtained from cereals or packaged fruit juices that have been fortified with calcium.
That's a choice of high-calcium foods that you can give your little one. Serve a variety of calcium foods so he doesn't get bored quickly, Bun. In addition, make sure the mother also gives your little one a variety of other healthy foods so that their growth and development becomes more optimal.
If your child's calcium intake is felt to be lacking, for example, because he has difficulty eating or picky eatingMothers can give additional calcium supplements. However, to determine the type of supplement and the right dose of calcium, you are advised to consult a doctor first.
If you still have questions about foods high in calcium or other nutritious foods that are good to give to children, don't hesitate to consult a doctor, OK?
