7 CALCIUM FOOD FOR KIDS STRONG BONES- 7 type of CALCIUM food & Vitamin D sources that helps to build strong bones in kids
The strong bones are one of the most important factors
in kids’ healthy growth. The kids with weak bones get tired and feel fatigued
all the time. Some of kids get their bones cracked while playing and get into
trouble. The kid’s bones can be building strong and muscular with food that is
rich in Calcium and vitamin D.
Nowadays children have become very choosy when it comes
to food. Kids are more interested in junk food or food items that taste good to
them in spite of lower nutritional value. Mothers can add calcium items in
kid’s food in a way that they enjoy taking calcium food.
Calcium is a mineral that is necessary in bone
development and strength. Vitamin D is required to observe Calcium into bones.
Here we’ll tell you foods that are rich in Calcium and Vitamin D, and how you
can include them in your kids’ daily routine.
1.
ALMONDS, AND NUTS
Almost all dry fruit food or nuts are good source of
calcium, but almond ranks first among them. We all know that almonds are good
for sharp brain and eyesight but some may not know that almonds are a treasure
of calcium with Vitamin E and fiber. There are various ways that mothers can
include almonds in daily diet of kids.
First, as 5-7 almonds a day give about 200 mg of calcium
to kids.
It is mostly advised to eat 7 almonds in early morning
to sharpen the memory and bones. In summer season, soak 7 almonds in a cup of
water and give it to your child in early morning after peeling their cover. Or
you can grind the almonds and add 1 tablespoon almond powder in a cup of milk
for kids daily to provide high calcium to kids. Mostly, children like almonds
only you’ve to choose the way that is useful for your kids bone strength. Buy
almond butter instead of peanut butter for kids is better option.
Be careful, too much eating of almonds or any nut can
reverse the useful effect of food. Seeds and nuts are perfect vegan calcium
source which not only provide calcium to kids for strong bones but help in
digestion of food and to deal with constipation.
2.
CHICKPEAS AND BEANS
Do you that kidney beans, soybeans, chickpeas, white
beans have lot of calcium in them. Brown chickpeas and white chickpeas are rich
calcium source which should be in kids’ daily food routine for strong bones.
Beans and chickpeas also give protein and fiber to
kids. Mothers should include beans and chickpeas in kid’s food from the age of
10 months. There are various ways that you can add beans in your children diet.
Make beans or chickpeas curry and give it to
kids with white rice. Also a cup of chickpea soup has more calcium than a glass of
milk.
You can make shami kebab( a dish made by adding
chickpeas and meat) to enhance the flavor of chickpeas.
Adding roasted chickpeas in kids’ diet can add calcium
to kids’ bones.
3.
SPINACH AND GREEN VEGETABLES
Kale, spinach, chard spinach and all green leafy
vegetables are rich in calcium. Spinach is also a high source of iron which
prevents your child to get tired and fatigued. Many children don’t like the
spinach but you must give your children spinach soup for strong bones. You can
add 1-2 spinach leaves in kids’ cereals, noodles or meat curries to add the
nutritional value of food. Add green leaves in salad dishes too.
4.
DRIED FIG
It is also important to include dried figs in your
child's diet. It is a treasure trove of antioxidants, as well as a large amount
of calcium. One and a half cup of figs gives you 320 mg of calcium. It is very
useful for children.
5.
SEEDS
Talang bilanga OR Tugh malanga seeds is a very common food;
it kills heat as well as it is also rich in calcium.
Give it to children, mix it with water or some juice
and give it to children. This will keep their stomach healthy and also make up
for the lack of calcium in them. 100 grams of talang bilanga (half a cup)
contains 631 mg of calcium which is very good for children.
6.
DAIRY PRODUCTS
Most of us know that dairy
products are best source of direct calcium. A regular intake of milk, yogurt,
butter, cheese or organic oil (desi ghee) is must to strength the bones of kids
and teenagers. There are various ways
that mothers can add dairy products in kid’s diet so that they enjoy eating
them.
7.
BAKERY ITEMS & FORTIFIED FOOD
It
is not highly recommended but bakery items made with whole wheat or all purpose
flour and filled with cream and butter are also a good source of calcium for
kids. Also fortified (prepared in factories) juices, fortified breakfast cereals
or packed food items which tells that calcium and vitamin D is added in food
should be preferred for kids while grocery shopping.
VITAMIN D SOURCES & FOOD
We have seen that Calcium is must for bones strength
but Calcium is observed in body with the help of Vitamin D. Here we’ll tell you
the sources of Vitamin D:
- SUN:
The main source of vitamin D is sun. Encourage your
child to play outside for sometime in moderate sunlight. You must pick out
places at home where you can have direct sun rays. It may be a window, balcony
or backyard. Arrange a proper sitting area there that your kids spend time
under sun rays. The kids who always stay
indoors have weak bones, no matter how much rich calcium food they are taking.
- Vitamin D FOOD:
We don’t see much food items with vitamin D in them. In
food, some type of fish, soy foods contain vitamin D.
- Vitamin D DROPS & SUPPLEMENTS:
Other than sun, there are vitamin D drops, vitamin D
supplement, and fortified food that should be added in kids’ diet if weak bones
are a considerable problem in your kids.
We hope that this article will help you to decide the
calcium menu for your kids and teenagers. Our bones make calcium until the age
of 20-25 and afterwards we’ve to rely on our stored calcium. All kids and women
must take calcium food for active and healthy lifestyle.
Like us @fusionstories