Natural Sources of Calcium
The following foods are a rich source of calcium for children.
Fish: Salmon and other varieties
Vegetables: Broccoli, spinach, beans and peas
Beans: Almonds, peanuts, black beans and baked beans
Misc: Sesame seeds, blackstrap molasses and brown sugar.
For children milk is the natural and most important source of calcium. Kids up to the age of 8 need about 800 mg of calcium per day where as those above 8 and up to 18 require 1300 mg of calcium per day.
In addition to milk, a large number of food brands are available which have food fortified with calcium. Some of the calcium fortified foods are:
Calcium fortified breakfast cereal include whole grain foods, total Raisin Bran, Total Cranberry Crunch and Total Honey Clusters which fulfill the requirement of calcium for the kids.
Oatmeal is generally fortified with calcium supplements. These can be a very good breakfast item for the children.
Children will love to eat English muffins. These can be a rich source of calcium for them. Calcium fortified bread is also available in the market.
For the children who do not like dairy milk or are allergic to dairy products, calcium fortified soya milk is a very good option.
Broccoli a good source of calcium
Vegetables like broccoli and spinach are a good source of calcium. This way the child will not only get adequate supply of calcium but also sufficient quantity of roughage which will keep the digestive system healthy.