These 5 calcium-rich foods must be a part of your child's diet

Add these calcium-rich foods to your child's diet every day for healthier bones and teeth.

These 5 calcium-rich foods must be a part of your child's diet

Calcium is essential for the growth of strong bones and healthy teeth, which is why children need it the most. Parents should make sure that their little one receive ample of calcium with a diet high in milk, fresh fruits and veggies.

A medium banana, potato or orange has 3 gm of calcium, whereas a cup of broccoli has 5 gm. A cup of brown rice has 3 ½ gm while a cup of whole-wheat spaghetti has 6.3 gm.

Besides calcium, colourful fruits and vegetables are also loaded with antioxidants and other compounds that reduce the risk of cancer, heart disease, diabetes and other health conditions.

To read more about other calcium-rich foods and how they are important for your child's health, click here.

Fresh Fruits

Increasing your fruit intake positively impacts your bone health by providing the much needed calcium that is absolutely essential promote healthy bone formation and good health. Fruits which are great source of calcium are Oranges, Dates, Kiwi, dried apricots and dried figs.

Increasing your fruit intake positively impacts your bone health by providing the much-needed calcium. Fruits, which are a great source of calcium are oranges, dates, kiwis, dried apricots and dried figs.

Leafy greens and other veggies

A number of vegetables can also increase your child’s calcium intake. Calcium is especially high in green vegetables. You can add up vegetables such as broccoli, spinach, soybeans, okra, spring onions and lettuce to your child’s diet.

Dairy products

Dairy items are loaded with calcium. Milk, yogurt, cheese, cottage cheese or low-fat milk provides a great calcium punch with every serving. The calcium in milk is easily absorbed and used by the body, which is why milk and milk products are reliable source of calcium.

Giving your child three servings of dairy per day will help them build bone mass which will lead to an improved bone health throughout their life cycle.

Nuts

If your kids don’t like to drink milk or other dairy products parents can add nuts to their diet which are also known for their calcium content. Give your child nuts such as almonds, Brazil nuts, cashews, hazelnuts and walnuts. Feeding nuts to children enhances their immunity and also improves their brain function.

Sesame seeds

Sesame seeds can add a delightful taste to your child’s meal. A tablespoon of these tiny seeds will provide your kid with an impressive 88 milligrams of calcium. You can start experimenting with new ways to use them in cooking.

Do you know of any other calcium rich foods?

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These 5 calcium-rich foods must be a part of your child's diet