6 ways to introduce calcium in your kid's diet
Kids need more nutrition in their growing years, as it helps in better overall mental as well as physical development. One essential nutrient that kids require for better growth is calcium, which is an essential mineral that helps in boosting bone health, ensures strong bones and teeth, improves cognitive health, improves nerve functioning, and improves muscle health in growing children.
In fact, according to the Indian Council of Medical Research (ICMR), children between the ages of 4 and 9 years need around 600 mg of calcium daily, and those aged 10-17 need up to 1000 mg. But there are times when the daily diet does not provide ample calcium and other nutrients for better mental as well as physical health. Here are some simple ways to boost calcium levels naturally.
Getting enough calcium through food is a smart way to help prevent kidney stones. Try to consume about 1,000 to 1,200 milligrams of calcium a day from foods like sesame seeds, almonds, tofu, and leafy greens. The calcium binds with oxalate in the gut, so less reaches the urine. This lowers the chance of stones forming and may also help slow the growth of ones already there. Also, calcium from natural foods is more effective than supplements for preventing stones in the long run.
Dairy products
Milk, yogurt, and cheese are well-known calcium-rich foods.
A 2020 study published in The Journal of Nutrition found that children who consumed at least two servings of dairy daily had significantly higher calcium levels. Add milk to breakfast cereals, serve yogurt as snacks, or pack cheese in lunch boxes to increase daily intake easily.
Ragi has been called a 'poor man's calcium,' but what many don't know is that 100 grams of ragi contains around 344 mg of calcium, much higher than the same amount of milk.While milk gets all the credit for calcium, ragi offers calcium along with fiber and amino acids. What makes it effective for bones is its high bioavailability, meaning the body can absorb the calcium more efficiently from it, especially when it's sprouted or fermented (as in ragi dosa batter). Regular consumption of ragi porridge or chapatis, especially in the morning, can genuinely improve bone density within a month.
Use calcium-rich millets
Ragi (finger millet) is one of the richest non-dairy sources of calcium, offering up to 344 mg per 100 grams. A 2019 study in the International Journal of Food Science and Nutrition highlighted ragi's role in combating calcium deficiency in Indian diets.
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Use it to make porridge, pancakes, or even healthy cookies for kids.
Leafy greens
Greens like amaranth, spinach, and moringa leaves are loaded with calcium. According to research in the Journal of Food Science and Technology, moringa leaves offer 252 mg of calcium per 100 g. Add these finely chopped to dals, soups, or parathas. Cooking greens slightly improves calcium bioavailability, making it easier for kids to absorb.
Researchers highlighted phytosterols—compounds found in plant-based foods like fruits, vegetables, and nuts—as powerful allies in preventing diabetes and heart disease. (Image- iStock)
Add nuts and seeds
Sesame seeds, almonds, and chia seeds are rich in absorbable calcium. A study in Plant Foods for Human Nutrition emphasized that ground seeds offer better calcium absorption for kids. Mix sesame into chutneys, sprinkle chia into smoothies, and offer almond powder in milk to add a healthy, crunchy calcium boost.
Use fortified foods
Look for foods fortified with calcium, such as breakfast cereals, plant-based milks (like almond or soy milk), and orange juice.
These are especially helpful for children who are lactose intolerant or don't consume enough dairy. Always check labels to ensure the products are fortified with calcium and vitamin D.
The DASH (Dietary Approaches to Stop Hypertension) diet promotes heart health by emphasising fruits, vegetables, whole grains, and low-fat dairy. It limits saturated fat, cholesterol, and added sugars, making it a widely recommended plan for those with or at risk of high blood pressure.
Calcium-rich snacks
Make snack time count by offering options like paneer cubes, roasted chickpeas, boiled eggs, or calcium-rich fruits like oranges and figs. Homemade energy bars with nuts and seeds or multigrain muffins with ragi and sesame can also be tasty and nutritious snack choices.
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