Is your little one getting enough calcium? Let's talk about this!

You probably know how important calcium is for your child's bones to grow strong. But most of us don't think much about it in our daily lives, do we? So today we'll talk about this nutrient called calcium, how much our little ones need it, where they get it, and what happens if they don't get enough. Just like talking to a friend.

What is calcium? Why is it so important for our bodies?

Simply put, calcium is an essential mineral for our bodies. Its main function is to make our bones and teeth strong . It's like cement is needed to build a house. But not only that, calcium helps our bodies do many other important things. Just think, calcium helps our nerves work properly, our muscles function properly, and it also helps our heart stay healthy. So, even though this may seem like a small thing, calcium is very important for the health of our entire body.

Why do young children especially need calcium?

This is a very important point. We only get one chance in our lives to build a strong skeleton. That is when we are young and young. To be precise, children who get enough calcium during childhood and adolescence start their adult lives with the strongest possible bone system. This helps them to protect themselves from conditions like bone loss as they get older. Also, if young children and older children do not get enough calcium and vitamin D, they can develop a disease called rickets . You may have heard of this. Rickets causes the bones to become soft. This can lead to bow legs, stunted growth, and sometimes muscle pain and weakness. Therefore, it is very important to take care of this calcium during childhood.

So, where do we get this valuable calcium?

Calcium is something that we can get from the foods we eat. Some foods are high in calcium. Let's see what they are. Dairy foods are one of the best natural sources of calcium:

• Milk
• Yogurt
• Hard cheeses - For example, cheeses like Cheddar.

Importantly, the fat percentage in milk and dairy products does not affect the calcium content. That is, fatThe amount of calcium in both reduced-fat milk (nonfat, 1%, 2%) and full-fat whole milk is approximately the same. Your doctor will tell you which type of milk is right for your child.

Some children can't have dairy, right? How do they get calcium? Yes, that's true. Some children have difficulty drinking milk (lactose intolerance), or they may have a milk allergy. There are other foods that can help children get calcium.

• `Calcium-set tofu`
• `Calcium-fortified soy drinks`
• Edamame (a type of soybean)
• Dark green vegetables like broccoli, kale , chard, and Chinese cabbage
• Almonds, sesame seeds
• White peas, red peas, chickpeas
• Oranges, figs, prunes

These days, even food companies know the importance of calcium, so they add calcium to breakfast cereals, breads, and fruit juices for kids. When you buy something at the store, you can also look for the label that says ``calcium fortified.''

How much calcium does my child need per day?

Calcium is measured in milligrams (mg) . The amount of calcium we need varies at different stages of our lives. The best thing to do is to get as much calcium as possible from food. However, if food alone is not enough, doctors may sometimes give you a supplement, such as calcium tablets.

How much calcium does a baby need?

The smallest babies get calcium from either breast milk or formula recommended by the doctor.

• Babies under 6 months old need 200 milligrams of calcium per day.
• Babies from 6 to 11 months need 260 milligrams of calcium per day.

This is something you should definitely remember: Babies under one year (12 months) should only be given breast milk or formula made specifically for babies. Under no circumstances should cow's milk, goat's milk, or homemade formula be given to babies under one year. It is not good for their health.

How much do toddlers and young children need?

As children grow older, their bones grow rapidly, so their calcium needs increase.

• Children from 1 to 3 years old need 700 milligrams of calcium per day (700 mg). (This can be obtained from about 2-3 servings of dairy foods per day)
• For children from 4 to 8 years oldYou need 1,000 milligrams of calcium per day (this comes from about 2-3 servings of dairy per day).
• Children and young adults ages 9 to 18 need 1,300 milligrams (mg) of calcium per day. (This is about 4 servings of dairy per day)

When you hear the word "dairy meal," you might wonder what it means. Simply put, a glass of milk, a cup of yogurt, or a piece of cheese are all considered one serving.

How do I know for sure if my child is getting enough calcium? What can I do to help?

Babies get the calcium they need from breast milk or formula. Young children, especially school-age children, who eat a well-balanced diet, especially dairy foods, usually get enough calcium. However, older children, that is, younger children after the age of 9, may need to add a little more calcium to their diet. This is because their bodies are growing rapidly at that time, and their calcium needs are also higher.

Here are some ways to give your child calcium-rich foods in a delicious way:

Here are some ideas you can try:

• Make a beautiful parfait by layering plain yogurt, fruit pieces, and whole-grain cereal. Little ones will love it.
• Make a delicious smoothie with fresh fruit, low -fat milk, calcium-fortified soy milk, or almond milk.
• Mix cottage cheese or yogurt with fresh fruit pieces or something like unsweetened apple butter.
• Add a little strawberry or chocolate syrup to plain milk to make it more palatable. But remember, store-bought flavored milk drinks are high in sugar, so it's best to avoid them as much as possible.
• Add a little low-fat cheese to your toddler's meals and snacks.
• When making soup, add some white peas to it.
• Sprinkle some sesame seeds on top of baked goods and vegetables.
• Make hummus to eat with vegetable pieces.
• When making stir-fry, add some tofu pieces.
• Try using almond butter instead of peanut butter .
• Offer edamame as a snack.
• Add chickpeas and slivered almonds to salads and cereals.
• Make a habit of giving more dark green leafy vegetables (such as broccoli, kale, cabbage, and Chinese cabbage) with meals.

What do you do for children who can't eat dairy?

If your child has stomach problems when drinking milk, whether it is lactose intolerance, a milk allergy, or if you are a family that follows a vegan diet, it is important to talk to your doctor about whether your child is getting enough calcium and vitamin D. They will then give you specific advice.

Let's talk a little about Vitamin D. Is that also related to Calcium?

Yes, absolutely! Vitamin D is also essential for our bodies to properly absorb calcium. It's like you can't open a door without a key. Without vitamin D, no matter how much calcium we eat, that calcium can't get to where it needs to go to strengthen our bones. The problem is, many foods that children usually eat don't contain much vitamin D. Therefore, doctors often recommend giving a vitamin D supplement.

• Babies who are exclusively breastfed should be given a vitamin D supplement from birth.
• However, infant formula has vitamin D added to it . Therefore, a baby who drinks more than 32 ounces (about 950 milliliters) of formula per day does not need to be given additional vitamin D.

However, it's best to ask your doctor if your baby or child needs a vitamin D supplement and how much.

So, let's put what we've talked about together in one place? (Take-Home Message)

Okay, we've talked a lot about calcium, haven't we? Finally, here are some important things to remember:

• Calcium is essential for the development of children's bones. This is especially important during childhood and adolescence.
• Try to provide your child with calcium from a variety of foods, such as dairy products, green vegetables, and nuts.
• Be careful as the amount of calcium needed varies depending on the child's age .
• Vitamin D is essential for the body to absorb calcium, so think about that too.
• If you have any questions or doubts about your child's calcium needs or if you are unable to give them milk, be sure to talk to your family doctor. They will be able to guide you properly.

Remember, a healthy, strong child is our greatest joy. It is our responsibility to provide them with the necessary nutrition.

So, I hope this discussion has been useful to you. If you have anything else to know, don't hesitate to ask. Calcium, child nutrition, bone development, vitamin D, child health, rickets, Calcium supplements