CALCIUM INTAKE – THE “KEY” TO STRONG BONES IN CHILDREN

We only have one chance to build strong bones — during childhood and adolescence. Children who receive enough calcium early in life will enter adulthood with the strongest bones possible, protecting them from bone loss later on. 

Infants and young children also need calcium and vitamin D to prevent rickets. Rickets softens bones and can cause bow legs, delayed growth, and sometimes pain or muscle weakness. 

3. Sources of calcium 

• Calcium is found in food. Some foods are naturally rich in calcium, with dairy products being among the best sources: 

• Milk 

• Yogurt 

• Cheese 

• For children who cannot consume dairy products, alternative calcium-rich foods include: 

• Tofu 

• Calcium-fortified soy drinks 

• Edamame (young green soybeans) 

• Broccoli, bok choy, kale, Swiss chard, napa cabbage, and other leafy greens 

• Almonds and sesame seeds 

• White beans, red beans, and chickpeas 

• Oranges, figs, and prunes 

4. How much calcium do children need? 

Children require different amounts of calcium depending on their age. Ideally, most calcium should come from food sources. 

• Infants up to 6 months: 200 mg/day 

• Infants 6–11 months: 260 mg/day 

• Children 1–3 years: 700 mg/day 

• Children 4–8 years: 800 mg/day 

• Children and adolescents 9–18 years: 1,300 mg/day 

5. How can parents ensure their child gets enough calcium? 

Infants, toddlers, and school-aged children with a balanced diet including breast milk, formula, and dairy products usually receive sufficient calcium. However, pre-teens and teenagers may need additional calcium-rich foods in their diet. 

Some meal ideas to boost calcium intake: 

• Make smoothies with fresh fruit and low-fat milk, soy milk, or calcium-fortified almond milk. 

• Add fresh fruit or unsweetened applesauce to cottage cheese or yogurt. 

• Add a small drop of strawberry or chocolate syrup to plain milk (but avoid store-bought flavored milk as it often contains too much sugar). 

• Sprinkle low-fat cheese on snacks and meals. 

• Add white beans to soups. 

• Add sesame seeds to baked goods or sprinkle on vegetables. 

• Stir-fry with tofu. 

• Use almond butter instead of peanut butter. 

• Snack on soybeans. 

• Top salads or cereals with chickpeas and sliced almonds. 

• Include plenty of dark green leafy vegetables (such as broccoli, kale, collard greens, or bok choy). 

• Limit soft drinks (as they often replace milk or other calcium-rich drinks). 

6. Do children need calcium supplements? 

Some medical conditions, dietary restrictions, or lifestyles (such as dairy intolerance or a vegan diet) may make it difficult for children to get enough calcium. In such cases, a pediatrician may recommend calcium supplements. Always consult your child’s doctor before starting supplementation.