Calcium needs for children and adolescents is particularly high during their formative years. However, according to US Dietary Guidelines 2010 (p.38), the calcium intake for children and teenagers is less than the recommended guidelines.

Teenagers in particular, often find their diet lacks calcium and this may lead to serious health problems. Understanding which foods contain the best sources of calcium can help to ensure your kids aren’t missing out on this vital nutrient.


Importance of calcium for children

Calcium is a mineral which is used to help build strong bones and teeth. Without sufficient calcium in their diet, bone density can suffer, increasing a child’s risk of developing osteoporosis later in life. They may also become prone to suffering from fractures or bone breaks when they trip or fall. Furthermore, children lacking in calcium may not always reach their full height potential and will tend to be shorter than their peers.

Good sources of calcium

Good sources of calcium can be found in a variety of foods including dairy products, white bread, spinach, canned salmon, almonds, tofu, sardines and fortified soy milk. By far the best source of calcium is found in dairy products, particularly milk. This is because the majority of milks are fortified with vitamin D, which makes it easier for the body to absorb calcium. Although spinach is a good source of calcium, the body typically absorbs one-tenth as much calcium from this vegetable as it does from milk.

How much calcium do children need?

Children's requirements for calcium change over the years with their greatest needs occurring between the ages of nine to eighteen. According to the Office of Dietary Supplements, children between the ages of 4-8 need 1,000mg per day and children and teenagers between the ages of 9-18 require 1,300mg per day.

Ideally, children and teenagers should stick to drinking fat-free or low fat milks since these contain as much calcium as full fat milk without the extra fat or calories. Children who don’t like milk or other dairy products may need to take a calcium supplement to ensure they don’t miss out on vital nutrients necessary for healthy growth.

Ways to include calcium in the diet

Most children should easily be able to meet their recommended daily amount of calcium by including some of the following foods in their diet:

• Start the day with a fortified breakfast cereal. These contain anything between 250-1,000mg of calcium per cup (1 ounce).
  
• Most milks, including fortified soy milk, contains around 300mg of calcium a cup. Just drinking two cups of milk a day provides around half a teenagers daily calcium needs.
  
• Include a glass of fortified orange juice at breakfast time for a further 500mg of calcium.
  
• Packing a plain, nonfat yogurt for lunch will provide a around 452mg of calcium while a low fat fruit yogurt has an average of 345 mg per eight ounces.
  
• Including a two ounce portion of hard cheese, in a sandwich for example, will provide around 320mg of calcium.
  
• Fish such as sardines or canned salmon, pack in around 320mg of calcium for every three ounces.
  
• Children's favorite, ice cream, provides a reasonable amount of calcium, whereby one scoop of vanilla ice cream has around 60mg.

• Include plenty of leafy green vegetables such as kale, spinach, broccoli and chard. Easier said than done! Try blending them into a smoothie with fruit.

• Almonds and sesame seeds are also good sources of calcium. Sprinkle sesame seeds into stir fries or sushi for example, and snack on almonds. 

Children should easily be able to include enough calcium in their diet by consuming dairy products. Milk in particular, contains vitamin D which makes it easier for the body to properly absorb this essential mineral. However, other sources of calcium for kids can also be found in fortified breakfast cereals, fruit juice and soy products.

Calcium is an essential mineral for all stages of life. But ensuring children eat enough calcium throughout their childhood will not only help with their growth and development, it should instill a healthy dietary habit which they can continue throughout their life.