Calcium is the most abundant mineral in the body and, although it is mostly known for its role in maintaining strong bones and teeth, it also helps in several other bodily functions, including:
- Blood clotting
- Sending and receiving signals in the nervous system
- Muscle contraction and relaxation
- Hormone release
- Maintaining a normal heartbeat
Getting enough calcium is crucial from early childhood to adulthood. When not enough calcium is ingested through diet, the body draws calcium from the bones when more is needed, which over time leads to weakening of the bones and can cause various diseases from early childhood to adulthood.
The recommended daily dose of calcium for babies up to 6 months old is 200mg per day, and if you are breastfeeding, the baby will certainly get calcium from your milk. Later, the dose increases depending on the age, so for infants from 7 to 12 months old, a calcium intake of 260mg per day is recommended.
While most people associate calcium with dairy products, apart from dairy, there are many other sources of calcium that should be included in the diet. Consuming a variety of calcium-rich foods can also increase the amount of nutrients consumed. For example, plant-based foods rich in calcium, such as green vegetables, beans, and nuts, are also rich in vitamins, minerals, and powerful antioxidants.
Below are some foods that can help meet calcium needs, but make sure to provide only food and food textures appropriate for your child’s age:
- Dairy products (yogurt, milk*, and cheese)
- Whole grains such as rice, oats, polenta, and barley
- Apples, pears, avocados, bananas
- Potatoes, zucchini, carrots
- Soy and almond milk
- Spinach, kale, cabbage, broccoli
*Children under one year should not consume cow’s milk in any form.
While breast milk and infant formula usually provide all the calcium needed for babies, it is important to start offering calcium-rich foods when your child is ready for solid food and later, throughout their childhood. From early age to teenage years, it is the most important period for building good bone mass for life. Therefore, instilling habits in children to eat calcium-rich foods from an early age is important for long-term bone health.
Providing your little one with a healthy and varied diet will not only provide the calcium they need but also many other nutrients.
And don’t forget, the body best absorbs calcium when calcium intake is spread over multiple meals throughout the day.
