We often associate calcium with bones even though calcium has a very big role in the general functioning of the body.
The levels of calcium in the body are very carefully monitored because calcium is vital to all bodily functions.
In this article, we will discuss the foods we can eat to give us calcium.
The daily requirement of Calcium in children
| Age of the child | Dietary requirement |
| 0 to 6months | 200mg |
| 7 to 12 months | 260mg |
| 1 to 3 yrs | 700mg |
| over 3years | 1000mg |
Sources of calcium
Milk
Milk is the commonest and most obvious source of calcium.
It’s readily available in cow’s milk. Plant-based sources of milk like oat milk, rice milk, soy, and almond milk can be fortified with calcium.
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Other milk products.
These include cheese, yogurt and butter.
Dark green vegetables
These include kale, broccoli, and other greens.
Beans
Beans are a rich and good source of calcium as well.
Fortified foods
These include breakfast cereal, porridge, and fortified juice.
When buying your groceries, look at the nutritional labels to help you quantify how much calcium you will get in a serving of a particular food.
Remember that Vitamin D and calcium work hand in hand and you need vitamin D in your diet in order to maximize your calcium intake.
In conclusion, Calcium is a vital nutrient to all body functions but it’s well known to facilitate the strength of the bones.
Calcium is readily available in most foods. It’s important to get the daily requirement.
