Calcium is an essential nutrient that helps children develop strong bones, supports height growth and strengthens oral health. In addition to milk and dairy products, many types of nuts are also a rich source of calcium, which are both delicious and easy to add to the daily diet. In this article, let’s explore 7 types of nuts rich in calcium that help children develop bones and bring many other health benefits, helping parents have more nutritional options for their children.
Sesame seeds
Sesame seeds are one of the seeds richest in calcium, with about 989mg of calcium per 100g serving. In addition to calcium, sesame seeds also contain magnesium, zinc, phosphorus and copper, all of which play an important role in building and maintaining bone density. Sesame seeds can be sprinkled on salads, porridge, or bread, making meals more attractive and nutritious.
Sesame seeds are one of the 7 calcium-rich seeds that help children develop bones.
Chia seeds
Chia seeds are a calcium-rich superfood, with about 631mg of calcium per 100g. In addition, chia seeds also provide omega-3, fiber and antioxidants. These nutrients not only support bone development but also strengthen cardiovascular health and improve digestion. For young children, chia seeds can be ground and added to porridge, smoothies or mixed with water for easy absorption.
Almonds
Almonds are an ideal source of calcium, with about 76mg of calcium per 28g serving. In addition, almonds also contain vitamin E, unsaturated fat and high-quality protein, supporting brain and nervous system development. Parents can process almonds into powder, milk or use them as a topping for yogurt and other dishes to diversify their children’s meals.
Hazelnuts
Hazelnuts provide about 114mg of calcium per 100g, along with abundant vitamins E, B1, and B6. In addition to supporting strong bones, micronutrients such as copper, manganese and phosphorus in hazelnuts also enhance immune function and reduce blood cholesterol. This is a healthy and nutritious snack, very suitable to add to children’s daily diet.
Walnuts
Walnuts contain about 98mg of calcium per 100g, and are also a rich source of omega-3 fatty acids, protein and fiber. Omega-3 plays an important role in supporting brain development and cardiovascular health. To make it more popular with children, walnuts can be combined with yogurt or made into healthy cakes for children.
In addition to calcium, walnuts also contain significant amounts of omega-3.
Cashews
Not only are cashews a delicious snack, they are also rich in calcium, protein, and healthy fats. These nutrients help support bone health, control blood sugar, and protect heart health. Cashews can be lightly roasted, added to cereals, or used as an ingredient in dishes such as salads to increase nutritional value.
Pistachios
Pistachios are a great choice for children’s bone health, with a significant amount of calcium, protein, and antioxidants. Pistachios can be enjoyed as a daily snack or added to dishes to increase flavor and nutritional value.
Pistachios provide a lot of calcium and antioxidants for the body.
Although supplementing calcium from food is very important, ensuring that the child’s body absorbs it optimally also needs attention. Vitamin D is an essential factor to increase the ability to absorb calcium. Therefore, parents should let their children sunbathe regularly in the morning and supplement foods rich in vitamin D such as egg yolks, fortified milk, and salmon.
In addition, limiting the consumption of carbonated drinks, fast food, and foods high in sodium also contributes to improving the child’s bone health. A diverse, balanced, and healthy diet, combined with physical exercise, will help children develop comprehensively both physically and mentally.
With the 7 types of calcium-rich nuts that help children develop bones mentioned above, parents can easily choose and incorporate them into their children’s daily diet. Not only do these nuts supplement calcium, they also provide many essential nutrients, contributing to supporting the comprehensive development of children both physically and mentally. To optimize calcium absorption, parents should combine these nuts with a varied diet rich in vitamin D and maintain exercise habits for their children.
