How Much Calcium Do Children Need?
Kids need calcium, as it is essential to their growth. Most of our body’s calcium (99%) is stored in our bones and teeth. It is in the bones and teeth that the calcium combines with the mineral phosphorus to make our bones and teeth strong and hard.
The remaining 1% is found circulating around our bodies in our bodily fluids and is very important for our muscles, especially our heart, blood clotting, our nerves and for regulating our hormone levels. It also has a role in making sure our blood pressure is normal.
Our bones constantly soak up and release calcium. During childhood our bones absorb lots of calcium, more than they release. The amounts of calcium our bones absorb and release is very dependant on our diet. If we don’t eat enough calcium rich foods our bones will release additional calcium into the blood stream to keep our body functioning properly.
But that is not the end of the story, Vitamin D is essential for calcium absorption so it’s also very important for kids to have enough of this nutrient too. The body makes vitamin D when the skin is exposed to sunlight. Vitamin D is also found in foods such as fish and egg yolks.
For bone health, weight-bearing exercises such as skipping, jogging and walking are important in helping to develop and maintain strong bones.
The latest Australian National Nutrition Survey revealed that 77% of girls and 64% of boys aged 12 to 15 years were not getting the recommended daily requirement for calcium.
Kids aren’t drinking enough milk! Add in some of the other lifestyle activities of teenagers such as smoking and too much caffeine, both which limit calcium absorption, you can understand the result. Kids and teenagers should be encouraged to have 2 to 4 plus serves of low fat dairy foods per day. Eating a good diet with calcium rich foods will help prevent osteoporosis in later life.
Every parent wants their child to have the best start to a healthy life. Making sure they get enough calcium and are physically active will ensure they have the strongest bones possible as they enter adulthood.
What foods will give Kids the Calcium they need?
Milk and milk products – milk, yoghurt, cheese and buttermilk
One cup of milk, a 200g tub of yoghurt or 200ml of calcium fortified soymilk provides around 300mg calcium. Calcium fortified milks can provide larger amounts of calcium in a smaller volume of milk – ranging from 280mg to 400mg per 200ml milk.
Leafy green vegetables – broccoli, bok choy, Chinese cabbage and spinach
One cup of cooked spinach contains 100mg, although only five per cent of this may be absorbed. This is due to the high concentration of oxalate, a compound in spinach that reduces calcium absorption. By contrast, one cup of cooked broccoli contains about 45mg of calcium, but the absorption from broccoli is much higher at around 50–60 per cent.
Soy and tofu – tofu (depending on type) or tempeh and calcium fortified soy drinks
Fish – sardines and salmon (with bones)
Half a cup of canned salmon contains 402mg of calcium.
Nuts and seeds – brazil nuts, almonds and sesame seed paste (tahini)
Fifteen almonds contain about 40mg of calcium.
Calcium fortified foods – including breakfast cereals, fruit juices and bread
* 1 cup of calcium fortified breakfast cereal (40g) contains up to 200mg of calcium
* ½ cup of calcium fortified orange juice (100ml) contains up to 80mg of calcium
* 2 slices of bread (30g) provides 200mg of calcium.
Dairy Australia has put together the following suggestions to include 3 serves of dairy foods in your diet every day. Try some of these great tasting tips:
* For a tasty, low-fat snack, simply blend low-fat milk and yogurt with fruits such as bananas or strawberries.
* For a calcium boost, top fresh fruit or cereal and milk, with fruit flavoured yogurt.
* Milk is a healthy and tasty alternative to cordial or soft drink for growing kids.
* For weekend and after-school snacks, freeze fruit flavoured yogurt into ‘icypole’ moulds or ice cube trays.
* Freeze a frozen flavoured milk carton in children’s lunch boxes.
* Make your vegetables more interesting and top with grated cheese.
* Cheese is always great on sandwiches.
* For a delicious snack, top savoury muffins with grilled tomato and shredded mozzarella and some Italian herbs.
The remaining 1% is found circulating around our bodies in our bodily fluids and is very important for our muscles, especially our heart, blood clotting, our nerves and for regulating our hormone levels. It also has a role in making sure our blood pressure is normal.
Our bones constantly soak up and release calcium. During childhood our bones absorb lots of calcium, more than they release. The amounts of calcium our bones absorb and release is very dependant on our diet. If we don’t eat enough calcium rich foods our bones will release additional calcium into the blood stream to keep our body functioning properly.
But that is not the end of the story, Vitamin D is essential for calcium absorption so it’s also very important for kids to have enough of this nutrient too. The body makes vitamin D when the skin is exposed to sunlight. Vitamin D is also found in foods such as fish and egg yolks.
For bone health, weight-bearing exercises such as skipping, jogging and walking are important in helping to develop and maintain strong bones.
The latest Australian National Nutrition Survey revealed that 77% of girls and 64% of boys aged 12 to 15 years were not getting the recommended daily requirement for calcium.
Kids aren’t drinking enough milk! Add in some of the other lifestyle activities of teenagers such as smoking and too much caffeine, both which limit calcium absorption, you can understand the result. Kids and teenagers should be encouraged to have 2 to 4 plus serves of low fat dairy foods per day. Eating a good diet with calcium rich foods will help prevent osteoporosis in later life.
Every parent wants their child to have the best start to a healthy life. Making sure they get enough calcium and are physically active will ensure they have the strongest bones possible as they enter adulthood.
What foods will give Kids the Calcium they need?
Milk and milk products – milk, yoghurt, cheese and buttermilk
One cup of milk, a 200g tub of yoghurt or 200ml of calcium fortified soymilk provides around 300mg calcium. Calcium fortified milks can provide larger amounts of calcium in a smaller volume of milk – ranging from 280mg to 400mg per 200ml milk.
Leafy green vegetables – broccoli, bok choy, Chinese cabbage and spinach
One cup of cooked spinach contains 100mg, although only five per cent of this may be absorbed. This is due to the high concentration of oxalate, a compound in spinach that reduces calcium absorption. By contrast, one cup of cooked broccoli contains about 45mg of calcium, but the absorption from broccoli is much higher at around 50–60 per cent.
Soy and tofu – tofu (depending on type) or tempeh and calcium fortified soy drinks
Fish – sardines and salmon (with bones)
Half a cup of canned salmon contains 402mg of calcium.
Nuts and seeds – brazil nuts, almonds and sesame seed paste (tahini)
Fifteen almonds contain about 40mg of calcium.
Calcium fortified foods – including breakfast cereals, fruit juices and bread
* 1 cup of calcium fortified breakfast cereal (40g) contains up to 200mg of calcium
* ½ cup of calcium fortified orange juice (100ml) contains up to 80mg of calcium
* 2 slices of bread (30g) provides 200mg of calcium.
Dairy Australia has put together the following suggestions to include 3 serves of dairy foods in your diet every day. Try some of these great tasting tips:
* For a tasty, low-fat snack, simply blend low-fat milk and yogurt with fruits such as bananas or strawberries.
* For a calcium boost, top fresh fruit or cereal and milk, with fruit flavoured yogurt.
* Milk is a healthy and tasty alternative to cordial or soft drink for growing kids.
* For weekend and after-school snacks, freeze fruit flavoured yogurt into ‘icypole’ moulds or ice cube trays.
* Freeze a frozen flavoured milk carton in children’s lunch boxes.
* Make your vegetables more interesting and top with grated cheese.
* Cheese is always great on sandwiches.
* For a delicious snack, top savoury muffins with grilled tomato and shredded mozzarella and some Italian herbs.
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