Calcium for Kids: Benefits, Indian Sources and Tips to Integrate in Meals
The human body requires several nutrients to stay in an optimum state. A child's nutritional requirements are diverse, and it is important for them to have a balanced diet to ensure all the requirements are being met. Kids indulge in a lot of physical activities throughout the day. To manage all these activities perfectly, it is important to have good bone health.
Strong bones help prevent the risk of injuries like fractures and make sure that the kid can take part in all the activities that they like without any worries. A strong bone structure can be ensured by eating calcium-rich food. Calcium is a mineral that helps in strengthening and maintaining bone health. It is a must dietary requirement for growing kids.
Calcium is a mineral that is naturally found in the body and has many important functions. One of the most important functions is to strengthen and maintain the health of the bones and prevent injuries related to bones. It also helps in the movement of muscles and enhances the movement of blood throughout the body. Since children indulge in a lot of physical activities such as running, jumping, exercising, and cycling, it is important to take care of the bones.
Calcium is naturally found in a lot of foods. For parents wondering about some common Indian sources of food that are rich in calcium, here is a list for your reference.
Different dairy products such as milk, curd, yogurt, and cheese are very rich sources of calcium. These can be made a part of your child's diet to ensure fulfillment of their calcium requirement.
Many green vegetables, such as broccoli, kale, and Chinese cabbage are a rich source of calcium. Parents can think of innovative recipes to include these vegetables in the diet of their kids.
For parents, who want to avoid dairy, soya milk, and even other vegan alternatives can come in handy. These drinks also provide ample calcium to the kid and can be used as a perfect substitute for dairy.
Ragi and bajra are healthy grains with high fiber and calcium content. Parents can use these condiments to make different recipes and to ensure that a calcium-rich meal is fed to their kids.
Here are some helpful tips for you to integrate calcium rich food ingredients into your kid’s diet.
Different types of nuts, such as pistachios and almonds, are a great source of calcium. Instead of letting your kid binge on unhealthy and fried snacks such as chips and fritters, giving them nuts is a better alternative. Season the nuts with some spices, serve it to your kids and let them munch on it. It's a great way of including a yummy yet calcium-rich snack into your kid’s diet.
Curd is a dairy product rich in calcium and good for the gut. Having a bowl of curd with breakfast and lunch can be a great idea to keep the meal calcium rich. So, what parents can do is serve some curd along with fresh salad to their kids with a proper meal on a regular basis. Make it a habit and make your child have a bowl of curd every day. This will fulfill their daily calcium requirement.
A yummy way to have some yogurt is to cut a lot of seasonal fruits and add some yogurt to it. To make it more flavorful and interesting, add a little bit of honey for sweetness along with flaxseeds to give the salad a crunchy texture. Mix these ingredients and serve a fibrous and calcium-rich evening snack to your kid. This can also be a great breakfast option if your child doesn't like having anything too heavy first thing in the morning.
Giving your child a glass of milk every day is a useful way to ensure fulfillment of daily calcium requirements. To make the milk taste more delicious, parents may add some healthy chocolate powder or flavor so that the child can easily drink the milk. Adding fibrous and protein-rich cookies with the milk can make this a perfect combination for kids.
Try to incorporate calcium-rich green vegetables, such as broccoli and kale into your everyday recipes. Try to get more creative with these recipes and make different sandwiches, soups, and savory cupcakes to elevate the flavor of your dish and make your child eat them without any tantrums.
Cheese is yet another great source of calcium and is also a very diverse ingredient that could be used to make different types of dishes. Try to add a little bit of cheese in everyday recipes such as pasta and sandwiches not only to make the food more appetizing but also rich in calcium. It will enhance the flavor, the texture, and the nutrient proportion of your food.
A physically fit child can concentrate better on studies and perform well in extracurricular activities. A fully balanced diet is a great way to prevent any health ailments or nutritional deficiencies. Calcium, being a vital mineral for kids, has to be a major part of the everyday diet of a child.