Best Calcium Rich Foods for Kids Diet

The foods your child eats during their formative years set the stage for a healthy future. Your kid’s growth is rapid in these early years, as body changes happen every day in some form or another. While the calcium in breast milk is initially more than sufficient, but their nutritional needs tend to increase as you start to wean them. This is when incorporating calcium-rich foods for Kids becomes essential.

Did you know? Bones and teeth absorb 99% of the calcium your little one consumes; therefore, ensuring enough calcium foods for toddlers is vital. This blog has compiled some amazing calcium-rich foods and valuable tips for incorporating these foods into your bundle of joy’s diet. 

What Is Calcium?

Calcium is a vital mineral for building strong bones and teeth. Beyond its role in bone health, calcium supports various bodily functions, like maintaining proper nerve and muscle function and keeping the heart healthy. Thus, making it an inevitable part of their diet to ensure healthy wellbeing. 

Why Calcium is important for Kids?

Building strong bones lays a solid foundation for your child’s growth and development. Checking toddlers' daily calcium intake helps keep health conditions like rickets at bay. This condition tends to soften bones and cause issues like bow legs, stunted growth, and weak muscles. Some other diseases affecting kids due to calcium defeciency are osteoporosis, osteopania, brittle nails, hypocalcemia, etc. 

Recommended Daily Calcium Intake for Kids

According to reports, for infants aged 6 to 12 months, the recommended daily calcium intake is about 260 milligrams. As they grow into toddlers (aged 1 to 3 years), this requirement increases to around 700 milligrams per day. However, toddlers' daily calcium intake can be influenced by certain factors. 

Babies born prematurely or those with specific health conditions may have higher calcium requirements. They might need special dietary support for their bone development.

List Of Calcium Rich Foods For Kids

Hey parents! We know you’re always looking for the best calcium-rich food for your Kid to ensure your little one gets all the necessary nutrients. Calcium is a superstar mineral essential for strengthening bones and teeth and boosting a kid’s development. Check out these good sources of calcium for toddlers that can be easily incorporated into your child’s diet. 

Milk and Dairy Products

Milk and milk-infused products are one of the richest sources of calcium for kids. Here are some healthy dairy options that you can include in your kid’s diet for calcium:

Milk

Milk is the ultimate source of calcium for toddlers. Even for newborns, breast milk is the nature’s perfect formula for calcium and is often referred to as Liquid Gold. Besides calcium, breast milk is rich in antibodies, enzymes, and hormones that support a baby’s immune system and overall development. For grown kids, parents prefer cow or buffalo milk to give them the required calcium. Also, know more about Ayurvedic importance of milk here. 

Yogurt

Whole milk yogurt is like a creamy delight for Kid. It is rich in calcium and rife with probiotics that support a healthy gut flora. This can help with digestion and boost your child’s immune system. Yogurt also provides protein, essential fats, and vitamins such as B12 and riboflavin, necessary for your child’s holistic growth. 

Cheese

Soft varieties of cheese, like cottage cheese or grated hard cheese, are perfect for little fingers to grasp and munch on. Cottage cheese is an excellent source of calcium and protein for your little ones. 

Leafy Greens

Leafy greens are a calcium powerhouse! These yield several benefits not just for adults but for Kids as well. Given below are some amazing leafy greens that can fulfill your kid’s calcium requirements easily:

Spinach 

Cooked and pureed spinach is mild in flavour. It is easy for Kids to digest and is enriched with the power of calcium, iron and essential vitamins. 

Kale

Kale is also a good source of calcium for toddlers. It is fortified with the goodness of vitamins and prodigious anti-inflammatory properties to encourage your child’s overall growth. You can cook or finely chop it to nourish your child’s meals. 

Collard Greens

Collard Greens include vegetables like cabbage, broccoli, Brussels sprouts, etc.  Collard greens can be cooked and mashed for a smooth texture. These calcium foods for toddlers are high in calcium, fibre, and vitamins A, C, and K, which support bone health, digestion, and overall growth. 

Tofu

Tofu is a super versatile calcium source for toddlers. You can use the soft or silken tofu to give your kid the required calcium paired with great taste. For this, you can mash or purée it and then mix it into various dishes that your child enjoys. It is one of the best ways to introduce your child to plant-based proteins.

Beans & Lentils

Beans and lentils are great calcium-rich food for KIds. Besides that, they also provide a wide range of nutritional benefits, which make them excellent choices for Kids.

White Beans

Cooked and mashed white beans provide a soft texture that is easy for KIds to eat. They are a good source of calcium, vitamins, iron and protein that provide overall nourishment of your child. Moreover, white beans also contain dietary fibre, which is beneficial in improving digestion.

Lentils

Lentils can be cooked and pureed into a smooth consistency. It is one of the most sought-after foods for Kids transitioning to solid foods. Lentils are a fabulous source of calcium, protein, iron, fibre, vitamins and minerals, which boost overall growth and immune function. Lentils are super versatile and can be easily incorporated into various dishes.

Vegetables

Veggies are a must to keep calcium deficiency in Kids at bay. You can incorporate the following vegetables in your child’s diet for a healthy calcium supply:

Broccoli

Broccoli can be cooked and pureed to suit your kid's desired food texture. It is an excellent source of calcium, vitamin C and fibre. It also contains antioxidants, which protect the body from the damaging effects of free radicals. 

A wonderful way to include this vegetable in your kid's diet is by mixing broccoli purée with other purées to create a sumptuous and healthy concoction for your child’s mealtime. Moreover, you can add finely chopped broccoli to soups and stews. This will let your child enjoy a good dose of calcium while relishing a warm, comforting meal.

Okra(Ladies Fingers)

Okra has a soft and slightly slimy texture, suitable for Kids. It is rich in antioxidants, calcium, and vitamins A and C, which support immune function and skin health. 

Fruits

Fruits aren’t just yummy but also endowed with a wealth of necessary nutrients. Given below are some amazing fruit options that can give your child a good amount of calcium. 

Oranges

Freshly squeezed orange juice, given in moderation, is a good source of vitamin C. While oranges are not high in calcium, vitamin C helps enhance the body’s ability to absorb calcium from other foods. 

Dried Figs

Dried figs can be pureed and mixed with other foods to give your little one a high calcium dose. Dried figs contain natural sugar that can provide energy to your little one. They also have marginal amounts of iron and potassium, essential for your kid’s overall well-being. To consume, offer dried figs as a sweet treat to your little ones. You can even mix them with yogurt for a calcium-rich snack.

Nuts and Seeds

Nuts and seeds are also great calcium-rich foods for Kids. Here are some options that you must include in your little one’s diet:

Almonds

Almonds can provide a significant portion of the daily calcium needs, contributing to developing strong bones and teeth. They also have healthy fats, protein, Vitamin E, and other nutrients, making them a versatile addition to a kid’s diet. 

You can try mixing ground almonds into your child’s cereal or porridge. It’s a tasty way to boost calcium intake.

Chia Seeds

Chia seeds can be soaked and blended into purees. These tiny seeds expand when soaked, creating a gel-like consistency that is easy for babies to consume. Plus, omega-3 fatty acids, dietary fibre, protein, antioxidants, and other essential minerals in chia seeds positively contribute to your child’s holistic health.

Signs Of Calcium Deficiency in Kids

Hypocalcemia is a condition where there is very little amount of calcium in the blood. Some primary causes of hypocalcemia in babies are premature birth, low Vitamin-D or calcium diet, maternal diabetes, infections, and even some medications. It has two main types:

1. Early Hypocalcemia

It appears a few days after birth and often resolves on its own.

2. Late Hypocalcemia

It starts in the first weeks of life and may persist if let untreated. 

Spotting hypocalcemia can be tricky, as the signs are not that defined. However, symptoms of calcium deficiency in babies can include:

• Poor feeding
• Twitch and jittery
• Weakness and lethargy
• Fussiness
• Sluggish
• Seizures

How Nutrition Drinks like Herbal Chocovita helps Improve the daily calcium intake for toddlers!

BabyOrgano’s Herbal Chocovita harnesses the power of Ayurvedic herbs like Ashwagandha, Brahmi, Tulsi, and Gokshur. It has no refined sugar, making it a healthier choice of kids nutrition drinks. Moreover, this chocolate-flavored milk mix can be consumed directly or added to your child’s milk to enrich it’s inherent qualities.

Also Read - List of Homemade Healthy Drink Mix Recipes for Kids

Conclusion

Ensuring your child gets enough calcium doesn’t have to be a chore. In fact, it can be a culinary adventure! You can easily sneak calcium into your little one's diet with the mentioned tasty and nutritious options like creamy yogurt, cheesy snacks, and veggie purees.

All this effort you put in today will result in strong bones and an active future for your child. So, come along and make mealtime enjoyable with BabyOrgano. Happy feeding!

FAQ On Calcium-Rich Foods For Kids

Are there specific calcium-rich recipes for Kids?

Many delicious and nutritious recipes can help boost your child’s calcium intake. You can try creamy yogurt parfaits with fruit or smooth spinach and kale purees in their favourite fruit smoothies. We think combining calcium-rich ingredients into their favourite dishes would be a good idea!

Can Kids get too much calcium?

Too much calcium can lead to issues like constipation. However, getting too much from food is rare. If you are using supplements, follow your paediatrician’s advice. 

What role does calcium play in a kid's overall growth and development?

Calcium is crucial for forming strong bones and teeth, which provides the foundation for a healthy, active life. It also helps nerve and muscle function and keeps the heart in good shape. 

Can Kids get enough calcium from plant-based diets?

Kids on plant-based diets can get plenty of calcium. Foods like tofu, almonds, and leafy greens are excellent sources. You can also check with your paediatrician to ensure your child’s diet meets all their nutritional needs. 

What are some calcium alternatives to milk for toddlers?

Some of the best calcium alternatives to milk for toddlers are 

• Cheese 
• Almonds 
• Tofu 
• Yogurt 
• Broccoli