Growing children need lots of nutrients to help their bodies grow and function properly. One of these nutrients is calcium, which helps build strong bones and an overall healthy body! But diet alone often does not provide enough calcium. Calcium is needed most between the ages of 9 and 18 years old, and not getting enough during this time can lead to weaker bones later in life. Keep reading for more information and tips on making sure your child gets the calcium they need!
Calcium Overview
Calcium is a mineral that is needed in many parts of the human body. It’s primary job is to grow strong bones and teeth, where 99% of the body’s calcium is located. It also helps our muscles move properly and regulate our blood pressure, along with many other vital functions!
Deficiency
If you do not have enough calcium, your body will begin taking it from your bones to use in other needed areas. This leads to your bones weakening. Calcium is stored in the bones when you are young, but as you age you lose the ability to store calcium in the bones. By young adulthood, bones reach their peak density, meaning the bones are as packed with calcium as they will ever be. After that, your body will mainly draw calcium from what is stored in the bones.
Those who do not have enough calcium stored up in their bones are at higher risk for developing osteoporosis as they age. Osteoporosis is a condition that makes bones incredibly fragile, leading to them breaking easily from even the most mundane movements such as bending over.
Strong Bones
Calcium is not the only nutrient that keeps our bones strong. Children also need phosphorus and magnesium as well as vitamin D and vitamin K. Physical activity is also plays a huge part in staying strong and healthy. Studies show that regular weight-bearing activities such as walking, running, jumping, playing tennis, basketball, and soccer can all help build strong bones. Plus, when children do these activities outdoors, their bodies make vitamin D from being exposed to sunlight! (Of course, always wear sunscreen when outdoors!)
Amount
Calcium needs vary by age, with most being needed between ages 9 and 18 years of age.
| Age (Years) | Calcium Need in mg per day | Servings of Low-Fat Dairy Products to Meet Need |
| 4-8 | 800 | 3 |
| 9-18 | 1300 | 4 |
| 19+ | 1000 | 3-4 |
How to Help
Eating and drinking foods that naturally contain calcium is the best way get the recommended daily amount. If your child has a medical condition that may make this difficult, consult your pediatrician for tips on diet changes or other methods of getting calcium.
Calcium rich foods include:
- Low-fat milk, yogurt, and other dairy and soy products
- Flavored milks, such as chocolate and strawberry, have just as much calcium as plain milk and may make it more fun for your child. Just remember that they may have more sugar and calories.
- Broccoli, tofu, chickpeas, lentils, split peas, and fish with bones such as canned salmon or sardines. These foods are easy to add to salads.
- Dark-green leafy veggies such as kale and turnip greens are low calorie and high in calcium. Spinach, however, is not a good source of calcium.
- Calcium-fortified juices. Remember to limit yourself to 4-8 ounces (1/2 – 1 cup) of juice per day.
- Calcium-fortified cereals.
| CALCIUM IN FOOD | ||
| Food Group | Serving Size | Calcium (mg) |
| MILK GROUP | ||
| Milk, regular or low-fat | 1 cup | 245-265 |
| Yogurt, nonfat or fruit | 1 cup | 260 |
| Cheese | 1-ounce slice | 200 |
| Cheese, pasteurized | 3/4-ounce slice | 145 |
| Ice cream | 1/2 cup | 90 |
| Ice cream, soft serve | 1/2 cup | 115 |
| Frozen yogurt | 1/2 cup | 105 |
| Pudding, instand | 1/2 cup | 150 |
| Soy milk, calcium fortified | 1 cup | 200-500 |
| PROTEIN GROUP | ||
| Almonds, chopped | 1 ounce | 65 |
| White beans, cooked or boiled | 1 cup | 160 |
| Salmon canned with bones | 3 ounces | 205 |
| Tofu, firm or calcium-fortified | 1/2 cup | 205 |
| VEGETABLES OR FRUITS | ||
| Broccoli, cooked | 1 cup | 60 |
| Collards, cooked | 1 cup | 265 |
| Tomatoes, canned or stewed | 1 cup | 85 |
| Orange juice, calcium-fortified | 1 cup | 300 |
| Orange | 1 medium | 50 |
| GRAINS | ||
| English muffin, plain or enriched | 1 | 95 |
| Pancakes (made with milk) | 1 | 80 |
| Corn tortilla | 1 | 45 |
| Selected breakfast cereals, calcium-fortified | 3/4 – 1 cup | 100 |
| Instant oatmeal (made with water), calcium fortified | 1/2 cup | 65 |
Food Labels
Calcium is a nutrient required by the US Food and Drug Administration (FDA) to be listed on all Nutrition Facts labels. Generally, foods with a listed daily value of 20% or more calcium is high in calcium. Foods listed as 5% or less of the daily value is low in calcium.
Supplements
If your child has certain medical conditions, diets, or lifestyles, it can be hard to get enough calcium through food alone. Talk to your child’s pediatrician to see what is best for your child’s particular situation. They may recommend adding a supplement to their routine.
Decreasing Intake
Some things can actually hurt your bone health and intake of calcium. These include:
- Drinking a lot of sodas (pop or soft drinks) – studies show that excessive soda drinking can make you more prone to bone fractures. This may be because sodas often replace milk or other calcium-rich drinks in your child’s diet.
- Certain diets – diets such as vegan diets or vegetarian diets excluding dairy do not provide enough calcium.
- Certain medicines and diseases – some medicines as well as kidney and intestinal diseases can cause calcium loss from bones.
- Alcohol and tobacco – alcohol and tobacco use can cause bones to lose calcium
Lactose Intolerance
Some children can have significant lactose intolerance, meaning they have trouble digesting lactose (the sugar in milk). Most people with lactose intolerance experience the mild form, meaning they can digest small amounts of dairy products with a meal. Cheese and yogurts with the lactose partially broken down can provide calcium for those with mild lactose intolerance. There are also ways to prepare the enzyme lactase that make lactose easier to digest. Milks with reduce lactose are also available. Nondairy beverages such as soy milk can also be rich in calcium, as well as foods fortified with calcium. These can be good choices for those with lactose intolerance.