Young children are at an age where they need to absorb a lot of nutrients to help their bodies develop. Calcium is a mineral that plays an important role in the growth of healthy bones in children. Therefore, increasing calcium in children is something that parents must pay attention to.

Children need calcium for their body’s growth. If there is a lack of calcium, it will affect the bones and development process in children. So how should parents effectively increase calcium for young children?

Why is it necessary to increase calcium for children?

Young children are at an age where they need to supplement many minerals to improve their health. Calcium is an important mineral that helps strengthen bones and teeth in children. Calcium is absorbed and deposited in the growing bones of children during childhood, which will affect the final bone mass, density and strength when the child becomes an adult. Up to 99% of the body’s calcium is stored in the bones and 1% is present in the teeth.

In addition, calcium is also present in muscle contraction, nerve conduction, blood clotting and many signaling systems.

If children are deficient in calcium, they may face consequences such as rickets, bone loss, osteoporosis and fractures. Not only that, the absence of calcium also affects the child’s immune and nervous systems.

Calcium plays an important role in children’s development.

How much calcium do children need each day?

Depending on the age of the child, the appropriate amount of calcium should be supplemented each day, specifically:

• Under 6 months old: 200mg;
• 7 to 12 months old: 260mg;
• 1 to 3 years old: 500mg;
• 4 to 8 years old: 700mg;
• 9 to 11 years old: 1000mg;
• 12 to 18 years old: 1300mg.

How to increase calcium for children?

Calcium is a mineral that plays an essential role in the development of children, so parents should pay attention to supplementing calcium for children appropriately. Below are some ways to help increase calcium for children that you can refer to.

Supplement calcium-rich foods

This is an effective way to increase calcium for the body that parents should pay attention to. Each meal of children needs to provide adequate nutrients necessary for the development of children. To increase calcium for the body, parents should pay attention to the following foods:

• Green vegetables: Some vegetables that help supplement calcium are bok choy, broccoli, kale, …
• Fruits such as oranges, kiwi, strawberries, …
• Fish such as sardines or canned salmon: Half a can of canned salmon contains 402mg of calcium.
• Milk: 270mg in 250ml or 1 cup of whole milk.
• Calcium-fortified soy milk: 300mg in 250ml or 1 cup.
• Cheddar cheese and other hard cheeses: 320mg in 40g.
• Yogurt: 240 – 340mg in a 200g box of yogurt.

If your child is allergic to the above foods, parents can choose cereals or bread made from whole grains to increase calcium for their child.

Some calcium supplements for children

Fruits and nuts that contain low amounts of calcium

Some fruits and nuts contain small amounts of calcium. You can try adding them to your child’s diet to increase calcium. These fruits and nuts are:

• Dried figs and apricots;
• Soybeans, chickpeas;
• Sesame seeds or sesame paste (tahini);
• Almonds (note whether your child is allergic or not).

Vitamin D supplements

Vitamin D stimulates the absorption of calcium and phosphorus in the intestine, contributing to the regulation of calcium levels in the blood, thereby maintaining proper mineralization in bones. If children are deficient in vitamin D or calcium, it can lead to disorders of bone mineralization, the musculoskeletal system, the nervous system and the immune system.

Therefore, adequate vitamin D intake is also important for bone health. To absorb vitamin D, parents can let their children sunbathe and supplement foods such as oily fish (salmon, herring and mackerel) or eggs.

Family activities and lifestyle

Some living and living habits can affect the process of calcium enhancement in children. Therefore, parents should note for their children:

• Limit salt intake;
• Reduce the frequency of drinking carbonated soft drinks;
• Increase physical exercise;
• Ensure the child’s weight.

Physical exercise has an impact on calcium enhancement in children.

Is too much calcium dangerous?

Any mineral should only be taken in moderation and meet the body’s needs. If too much calcium is taken, it can lead to the following unwanted side effects:

• Constipation;
• Fatigue;
• Irregular heartbeat;
• Kidney stones;
• Nausea.

Although each age group has a different level of calcium to supplement each day, to limit side effects, you should keep calcium supplementation for children at 500 – 600 mg/day to ensure safety and effectiveness.

Calcium is an essential mineral in the development of bone health from childhood to adolescence. Parents should ensure their children have a balanced diet, especially ensuring the recommended amount of calcium to ensure bone density and health when they grow up. Hopefully this article will help parents learn how to increase calcium for young children so that they can have a healthy life.