Calcium for Kids

0

By Sujatha Rajagopal       

To a growing child, running, skipping, hopping and climbing are second nature. He of course, may not be aware, but as parents we know that to carry out these favourite activities, he needs strong bones. And when we think of strong bones we think of calcium.

When our children were babies, mother’s milk provided them with a healthy dose of this bone-building, teeth-strengthening nutrient. However, after the age of three, many kids don’t get the calcium they need.

This guide hopes to help you understand why we need calcium and how to put more of it into your child’s daily diet.

Why does our body need calcium?

We know that calcium contributes to bone and teeth health but that’s not all. Calcium keeps the heart healthy! Healthy reserves of calcium help our circulatory, nervous and muscular systems to work well too.

So, if your child is not getting enough calcium, his body will be forced to use the calcium in his bones to ensure that other parts that need it are getting sufficient supply.

At what age does my child need more calcium?

The body needs calcium throughout childhood and adolescent years for bone-building. And because many people, especially women, tend to lose bone calcium in their early-adult years, they will need to keep including healthy levels of calcium in their diet throughout their lives to prevent osteoporosis.

Here’s how much calcium we need at each stage of life:
• Young children: 500 – 800mg
• Teenagers and adults: about 1,000mg
• Pregnant or lactating women: at least 1,200 mg
• Menopausal women: 1,200mg
Could you give me examples of calcium-rich foods?

Here is a chart, courtesy of Nutrition.com.sg:

Cut out soda, coffee and alcoholic beverages. These are known to affect the way the body absorbs and makes use of calcium.

If your child has a milk allergy, opt for non-diary foods like soya milk or calcium-enriched foods like cereal and orange juice.

Do note that for optimal calcium absorption, your child will also need healthy amounts of vitamin D. Vitamin D may be obtained through a supplement, through exposing skin to sunlight and through foods like milk, egg yolk and fish.

My school-age child refuses to eat healthily. What can I do?

This quick demonstration may help. You will need two chicken drumstick bones, two jars or tall glasses and normal cooking vinegar. Clean each bone well, removing all loose bits of meat. Rinse and dry. Ask your child to try to bend the bones. It will be very difficult to do so.

Now, place one bone in a jar and fill the jar with vinegar so that it fully covers the bone. Cover the jar if you dislike the odour of vinegar. Place the other bone in an empty jar. Keep both jars aside for 4 to 5 days. Rinse the bone that was soaked in vinegar with water and dry it with a paper towel. Now ask your child to bend it. He will be able to bend it quite easily (if it still doesn’t bend, keep it aside for another 2 or 3 days). Ask him to try bending the second bone, the one that was not soaked in vinegar. It will still be strong and difficult to bend.

Explain to your child that vinegar is only a mild acid but it is enough to leach calcium from the bone. Remind him that sodas and other unhealthy foods will cause his body to lose calcium quickly.

You can help your child like calcium-rich foods by making the presentation more appetizing. For example, if he loves eggs, sneak some healthy, calcium-rich cheese into a fluffy omelette. Or serve milk with cereal or whip up a strawberry milkshake or a healthy, yogurt smoothie instead of serving plain white milk all the time.

Another way to maintain bone health is to encourage your child to be active. Some studies suggest that exercise may be as effective in strengthening bones as eating a calcium-rich diet.

It is best to obtain calcium from wholesome foods. However, if you are very worried about what your child eats or doesn’t eat, ask his pediatrician about calcium supplements.

Do YOUR part!

Yes, it’s true! You can be a wonderful role model to your child by eating healthily and taking good care of your bones. When you cut down on calcium-eroding beverages like coffee and alcohol and make an effort to stay active, you’re sending a message to your child that you care about your health. Chances are he will be inspired to care more deeply about his health too!

This information is for educational purposes only. For more specific medical advice, diagnosis and treatment, we strongly suggest that you consult your doctor. If possible, review this information with your doctor before use.

Sources:
http://kidshealth.org/parent/nutrition_fit/nutrition/calcium.html
http://www.kkh.com.sg/PatientHealthLibrary/ChildrensHealth/FoodnNutrition/VitaminSupplements.htm
http://www.nutrition.com.sg/he/hecalcium.asp

 

LEAVE A REPLY

Please enter your comment!
Please enter your name here