'calcium foods Calcium is one of the most important nutrients for growing kids.Calcium builds healthy bones and teeth and ensures your muscles, nerves work properly.If kids aren\'t getting enough calcium in their diet, the body takes calcium from the bones to ensure normal cell function which can lead to weakened bones.For growing children getting enough calcium is important in building bone mass , which may help against fractures later in lifeNormal calcium needed for children 1 to 3 yrs is 700 mg ,1000 mg for ages 4 to 8; and 1,300 mg for ages 9 to 18.Here are Top 10 Calcium Rich Food For Kids1. almonds Almonds are a very good source of calcium. Around 110 mg of Calcium can be obtained from one-third cup of almonds. You may give almonds to your child in the form of almond butter Almonds are packed with Vitamin E, Magnesium, Calcium, , all of which are important for healthy development. You can give almonds to your child in the form of almond butter2.Dairy products Dairy products such as Milk, Yogurt, and Cheese are an excellent source Of Calcium A cup of cow\'s milk has about 300 mg of calcium, about the same as 1 cup of yogurt, or 2 ounces of processed cheese.Yogurt is one of the best sources of calcium and one cup of Yogurt provide 450 mg of calcium. It\'s also a good source of protein and other nutrients.3.Dark leafy vegetables Green vegetables such as Spinach, Kale are excellent source of Calcium for your kid. Moreover, these green vegetables provide fiber and other minerals to your child.One cup (190 grams) of cooked collard greens packs 25% of your daily needs of calcium .Spinach is high in calcium, with 56 mg of calcium per cup.4.Soy Soy is a very rich source of Calcium .Soy milk is a good option to be given to your child if your child is lactose intolerant .Soy can be added to your kid’s daily diet in the form of soy milk or soy yogurt.5.Beans and lentils.Beans and lentils are high in fiber, protein and micronutrients.One cup of cooked lentils provide 37 mg of calcium. Beans are good source of calcium , with one cup (179 grams) of cooked white beans provide 120 mg of calcium. Other varieties of beans and lentils are also rich in calcium.6 Salmon 00 gms of Salmon provide 60 mg of calcium.An excellent source of omega-3 fats, Salmon helps to keep your heart healthy7.sweet potatoOne large sweet potato contains 68 mg of calcium. Sweet potato are also rich in potassium and vitamins A and C.8.Green peas Green peas contain about 45 mg of calcium per cup.Green peas are packed with vitamin K,which may increase bone mineral density and bone strength.9 Sardines Sardines deliver more calcium per serving than any other food because they’re full of soft, edible bones.100 gm of sardines contains 380 mg of calcium.10.Broccoli Most kids tend to hate Broccoli, but in reality it is actually one of the best foods for your kid.A 1/2-cup serving of cooked broccoli contains more than 20 milligrams of calcium.'
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