Calcium is an essential building block for child’s growth. The bones act as reservoirs of calcium and release in the later stages when the body requires it. As a kid grows, the rate of calcium absorption in blood decreases. Hence, it makes the body vulnerable to bone fractures and brittle bones. Thus, kids who have greater quantity of calcium in their blood have lesser chances to suffer from osteoporosis and involuntary bone fracture in the later stages of life as the reserved stock of calcium comes in aid. Calcium also helps in development of brain and spurring the IQ level of a kid. So, it becomes necessary for parents to provide the right amount of calcium to toddlers. It is always better to serve children with food that are rich in calcium rather than administering calcium supplements. Here are some potential sources of calcium for your tots that you will get from your kitchen shelf.
1. Dairy products
Dairy products are the chief source of calcium for kids. The sources of dairy that work towards supplying calcium to the body are yogurt, milk, natural cheese, Swiss cheese, American cheese, etc. If any of these products are given to the kids twice a day, they supply the body with 500mg of calcium requirement.
2. Fresh vegetables
Although children are most finicky about consuming vegetables, but they are one of the authentic sources of calcium. A daily platter for kids that contain vegetables like broccoli, watercress, baked beans, kidney beans, boiled chickpeas, okra, French beans, etc. will meet up their calcium requirement in the most natural way. If your kid hates eating vegetables, you have to be innovative enough in preparing delicious vegetable recipes.
3. Fruits
If you have ever considered fruits as one of the most nutritious food then you are absolutely right. Fruits supply the body with greater percentage of calcium. Some of the common fruits like three apricots in total supply 117 mg of calcium, two currents supply 47 mg of calcium, four figs give 506 mg of calcium and each orange supply as much as 75 mg of calcium.
4. Fish
Fishes and kids have a strange chemistry. While some kids love fishes others would run away even at the name of the same. But, it will be interesting for you to know that fishes are great sources of calcium. Some of the most popular fishes that are known for their high calcium content are sardines, salmons, tuna, etc. Thus, indulging in fish recipes made from fried fishes, fish pastes, boiled fishes or grilled fishes will be beneficial for your kid.
5. Bread and grains
While serving your kid with bread and cheese in the breakfast or a white bread sandwich or boiled rice in the lunch, you could have never thought that you are supplying your tot with doses of calcium. Basically, bread, bakery made from flour, rice and grains are rich sources of calcium. It has been found that 180 grams of boiled rice comprises of 32 mg of calcium. Likewise, 230 grams of cooked plain pasta has 85 mg of calcium, 50 grams of Swiss style muesli has 55 mg of calcium and a 30 gram slice of white bread has 32 mg of calcium.
6. Nuts
A handful of nuts everyday is a great source of calcium for your tot. Neither will you have to struggle to feed your kid with the same nor will your kid show tantrums in consuming the same. Hence, you will love to know that twelve whole almonds give 62 mg of calcium, twenty hazelnuts supply 28 mg of calcium, one tablespoon of sesame seeds give 80 mg of calcium, six whole walnuts have 38 mg of calcium and six whole Brazil nuts have 34 mg of calcium.