Do you know how much calcium your child needs?
Healthy bones depend on a healthy balanced diet that includes a range of minerals. Calcium is a key and essential element of strong, healthy bones.
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Calcium is simply essential for good bone mineralisation, but calcium is not the only thing bones need. Other minerals are also required to help the body absorb calcium so it can actually bind to bones.
Essential calcium knowledge...
- What is the recommended daily intake of calcium for children?
Approximately 500mg/day for 1- to 3-year olds, 800mg/day for 4- to 8-year olds and 1,300mg/day from 9 years onwards.
- Which foods provide the most calcium?
Dairy products (milk, cheese, yoghurts, and fermented milks) are the best sources of easily-absorbed calcium. Drinking half a litre of milk a day covers 60% of calcium needs. The remainder is mainly obtained from vegetables (green and other vegetables). Mineral water also provides small, but highly bio available, amounts of calcium so do educate your child to enjoy drinking water.
- What other minerals does the body need?
Vitamin C is a key element which participates in the formation of collagen. Zinc and magnesium also participate in bone metabolism. All these minerals should be present in your child's meals to ensure a good healthy diet.
Have a look at our Vitamin and Mineral directories for more information.
Helping the body to better absorb calcium
Correct absorption of calcium depends largely on the calcium-phosphate balance in your diet. A protein-rich diet can cause excess quantities of phosphate which make it more difficult for the body to absorb calcium. Eggs are a good example of this: although rich in calcium, they are even richer in phosphate and therefore not as beneficial as other sources of calcium. Phosphate is also found in cola-based sodas.
Osteoporosis (weakened bone density) is an illness found mainly in Western countries, despite our significant consumption of milk. This is not so surprising however when we understand that our excess intake of proteins, salt and fats make it more difficult for the body to absorb the calcium we drink in milk.
The solution is not to consume more calcium, but in fact correct the imbalance in our diets. We may sometimes forget just how important fruit and vegetables of all types can be. They may only provide small amounts of calcium, but are rich in magnesium and vitamin C, and contribute to a much-needed balance for better calcium absorption.
Are calcium-enriched foods really necessary?
No, specially calcium-enriched foods they are not necessary, as long as your child eats a healthy and varied diet with plenty of dairy or calcium-rich dairy substitutes.
Food supplements are only justified if, for whatever reason, your child cannot get the necessary dose of calcium from his diet, such as children over the age of 2 who are allergic to lactose.
Baby and toddler formula milks (and often cereals) are already calcium-enriched and are a perfect substitute to cow’s milk under the age of 2.
For more information, read our article - Do children need vitamin and mineral supplements
Good sources of calcium for your growing child
- Dairy: milk, yoghurt, fermented milk (125mg of calcium for 100ml), pasteurised cheese (400mg of calcium per 100g)
- Vegetal: chickpeas, beans and pulses (about 140mg per 100g). These are also good sources of magnesium.
- Cereals: especially breakfast cereals (sugar-free); of which the infant products are often calcium-enriched (approx. 35mg per 100g).
- Nuts: almonds, hazelnuts and walnuts are also excellent sources of calcium, but whole nuts should not be given to children under the age of 3 (risk of choking/allergies).
Copyright © 2010 Doctissimo
Posted 15.03.2011
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