Calcium is a fundamental mineral that must be present in the diet of children, being one of the most important nutrients in their growth stage. It is an essential element for the formation of bones and teeth, so it should not be missing in their diet so that children grow strong and healthy. Although the best known source of calcium is milk, and it really is the one that contributes the most, it is not the only food that contains this mineral.
There are many foods that children can eat to supplement the calcium intake they need each day. Something very important especially in the case of children who are lactose intolerant. Do not miss this list of foods rich in calcium, with which you can prepare a complete weekly menu and well covered nutritionally to meet the calcium needs of your children.
Foods rich in calcium
Milk and its derivatives are the main source of calcium, but they are not the only foods that provide this important mineral. Below you will find a list of foods children can eat, including those who are lactose intolerant. But be careful, if your child is under one year old, you must be very careful with the food you offer him.
In this article You will find some guidelines on what babies should take at that age. If your little one is lactose intolerant, the pediatrician will offer you the list of allowed foods and lthe way in which you should introduce them in the baby's feeding.
- Green leafy vegetables: in addition to providing fiber, vitamins and other nutrients, this type of vegetables contains a high percentage of calcium. They are between them spinach, watercress, cabbage, broccoli, chard or green beans.
- Vegetables: Legumes are also an important source of calcium, especially lentils and soybeans. Also chickpeas and beans, so they should constitute a good part of the weekly menu.
- Blue fish and seafood: Fish in general contains calcium, but especially blue fish. Sardines, salmon, anchovies, sole, cockles, prawns and prawns.
- Dried fruits: Almonds, dried figs, walnuts, hazelnuts and pistachios. Be very careful if your child is very young, since there is a risk of suffocation with these foods. It is preferable to use them ground and prepare a cake with them.
Calcium and vitamin D
For calcium to be well fixed in the bones, it is necessary to have the help of vitamin D because without this nutrient it is not possible. It's more, some foods interfere with calcium absorption in the body so you should be careful when mixing these products. This is what is called antinutrientsIn this article you will find very interesting information on the most appropriate way to mix food.
Remember the main source of vitamin D is the sun, but you can also find many foods enriched with vitamin D such as milk. On the other hand, foods like nuts contain both nutrients, which makes them a perfect option to get it all in one product.
However, the best way to ensure that children receive calcium, vitamin D and all the nutrients they need to grow healthy and strong, it is through a varied and balanced diet. Children should take food from all groups, and get used to eating everything from a young age. For this, it is essential that you yourself be an example for children and eat the same as children.
Moreover, prevent children from taking those ultra-processed products that they are not food and that they do not provide anything healthy. Bag scnaks, industrial pastries, packaged juices or carbonated drinks should be taken as an exception and on rare occasions. In no case should they be part of the daily diet of the little ones.