Calcium is an important mineral needed for optimal growth and development, and it helps build strong bones and teeth. A small amount is also involved in other critical body functions such as muscle contraction and blood clotting. Let’s dive into fun facts for you to keep in mind!
Children are in a constant state of growth so it is very important they get enough calcium throughout childhood and the teenage years. The teen years are when bone growth is at its peak. It is also a time when soda intake can rise and milk intake can decrease. Aside from displacing milk, a significant source of calcium, studies have shown that soda consumption may have negative effects on bone health. It is very important to encourage teens to get adequate amounts of calcium-rich foods and limit soda intake.
So, how much calcium does your child need? Below is a quick breakdown by age:
Calcium can be found in a variety of foods. Dairy products are particularly rich sources. Below is a list of calcium-rich foods:
|Food||Mg of Calcium|
|1 cup Skim Milk*||300|
|1 cup Low-Fat Yogurt||345|
|1 oz. Cheddar Cheese||200|
|1/2 cup Cooked Spinach||140|
|1/2 cup Tofu||130|
|1/2 cup Almonds||90|
*Reduced-fat or skim milk is acceptable for children over the age of 2. Children under 2 years of age should receive whole milk.
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