Top 15 Calcium-Rich Foods for Children

Fish is well-known for being a highly nutritious food, packed with omega-3 fatty acids and vitamin E. Salmon is a calcium-rich fish along with various other essential nutrients. A 170g serving of salmon provides approximately 350mg of calcium, meeting daily calcium requirements. Salmon offers numerous other health benefits, including aiding in weight loss, treating depression, improving skin health, and boosting natural energy levels...

Canned Salmon is one of the most calcium-rich food options. It is known that canned salmon contains up to two-thirds of the calcium found in milk. Furthermore, the high protein content in salmon is easily absorbed by people of various age groups. Alaskan salmon is an excellent source of vitamin B12 and also contains other essential vitamins and minerals.

Molasses is a thick syrup commonly used as a sweetener. It is a byproduct of sugar production, derived from crushed sugarcane or sugar beet. Initially, manufacturers extract juice from the sugarcane or sugar beet. The juice is then boiled to form sugar crystals. Molasses is the dark syrup left after the sugar crystals are removed. Nutritionists do not recommend people start eating molasses solely for its nutritional benefits due to its high sugar content. The best way to obtain nutrients is through whole foods.

This food is rich in calcium. Every 100 grams of molasses provides about 205 mg, or 21% of the daily value (DV) of calcium. Molasses also contains other essential minerals like copper, iron, manganese, selenium, magnesium, and vitamin B6. You can mix a spoonful of molasses with hot water or milk in the morning for optimal health and nutritional benefits for your child. Molasses is a great source of iron, selenium, and copper, all of which contribute to maintaining healthy bones. The syrup also contains calcium, which plays a crucial role in bone health and preventing osteoporosis. However, there are many other healthy food sources for these minerals, such as nuts, seeds, and dairy products.

Sweet Potatoes are a highly nutritious food, packed with essential vitamins and minerals. In every 100g of sweet potato, there are 90 kcal, 2g of protein, 7.05g of carbohydrates, 3.3g of fiber, 0.15g of fat, and 38mg of calcium. Sweet potatoes are an abundant source of beta-carotene, a carotenoid antioxidant that helps the liver convert beta-carotene into vitamins that boost health. Beta-carotene also forms mucosal barriers that prevent bacteria and toxins from entering the body, enhancing immunity and fighting infections.

Including sweet potatoes in your diet can also improve digestive health. Specifically, eating sweet potatoes with the skin helps regulate digestion. They are rich in vitamins, minerals, fiber, and carbohydrates, which can aid in healing stomach and intestinal ulcers and managing irritable bowel syndrome due to their antioxidant properties. Additionally, the fiber in sweet potatoes fosters the growth of beneficial bacteria in the colon, maintaining a healthy gut lining. Sweet potatoes also contain potent antioxidants that help prevent cancer. Purple sweet potatoes, in particular, are high in anthocyanins, a compound that slows the growth of cancer cells in the bladder, colon, stomach, and breasts. Consuming sweet potatoes may reduce the risk of early-stage colon cancer.

Black-eyed Peas, also known as small white beans due to their size and appearance, have a distinctive black spot on the seed, resembling an eye. In Vietnam, they are referred to as 'crab-eye beans' because the seed’s central mark looks like a crab’s eye. The scientific name is Vigna unguiculata, belonging to the Fabaceae family. Originating in India, black-eyed peas were spread across Asia and later to the Americas from the 17th century. They are often used in Southern American cuisine and are also known for enriching soil with nitrogen, making them highly nutritious.

These small white beans with a black spot at their center are not only a flavorful addition to many dishes but are also an excellent source of calcium. One cup of canned black-eyed peas contains up to 390 mg, or 36% of the daily value (DV) of calcium. These beans are also rich in folate, potassium, and other nutrients. In addition, black-eyed peas contribute to better vision by enhancing eye tissue. The vitamin A content in black-eyed peas helps produce pigments in the retina, improving eyesight, especially in low-light conditions. Their vitamin A content is higher than that of spinach or broccoli.

Black sesame seeds are packed with impressive nutrients, including key vitamins and minerals essential for your health. Just two tablespoons of these tiny seeds provide a good portion of your daily value (DV) based on a 2,000-calorie diet, including: Calcium: 14% DV, Thiamine (Vitamin B1): 12% DV, Riboflavin (Vitamin B2): 3% DV, Folate (Vitamin B9): 4% DV, Niacin (Vitamin B3): 4% DV, Phosphorus: 9% DV, Zinc: 13% DV. The calcium in black sesame seeds is one of the most important minerals for bone health. But black sesame seeds also contain many other minerals that contribute to strong bones. Magnesium, phosphorus, calcium, copper, iron, and zinc all play a role in maintaining bone density, according to American Bone Health.

Black sesame seeds, along with their white counterpart and the oil from the seeds, can help prevent disease due to their antioxidant properties. This may be attributed to a group of phenylpropanoid compounds in sesame, specifically lignans, which include two unique components – sesamin and sesamolin. These antioxidants provide defense against harmful free radicals. Free radicals are byproducts of metabolic functions in the body, such as digestion, and can also come from environmental sources like pollution. Furthermore, black sesame seeds and their oil contain phytosterols that help lower high cholesterol levels.

Among various nuts, cashew nuts can provide up to 114 mg or 14% of the daily recommended calcium intake. You can combine cashew nuts with low-fat soy milk and strawberries to enhance the nutritional value of your dish. Since cashews offer healthy fats, they help your body absorb fat-soluble vitamins like Vitamin A, Vitamin D, Vitamin E, and Vitamin K, and produce essential fatty acids for brain development. The healthy fats in cashews are monounsaturated and polyunsaturated, which are good for the heart and help lower bad cholesterol when consumed in moderation.

Cashew nuts are rich in lutein and zeaxanthin, which function as antioxidants, and regular consumption can help protect the eyes from minor damage, especially for older adults. They may even reduce the risk of cataracts. Cashews are also a great source of magnesium, which is vital for bone development. Additionally, magnesium helps maintain blood pressure, boosts the immune system, supports nervous system function, and keeps bones strong. For postmenopausal women, cashews can contribute to a more comfortable and restful sleep.

Seaweed is a popular food among health-conscious individuals, known for being a super nutritious and healthy way to add vitamins and minerals to your diet. Regular consumption of seaweed can boost your health and protect your body from various diseases. Seaweed is also rich in minerals, iodine, and fiber, which can significantly support thyroid function. It is known to contain up to 126 mg or 13% of the daily recommended calcium intake. You can use seaweed to prepare various dishes and soups for children.

Some people believe that seaweed is an excellent plant-based source of vitamins, including vitamin B12, a nutrient typically found in animal products such as meat, poultry, eggs, and dairy. Seaweed also provides antioxidants to the body and contains a large amount of sulfated polysaccharides (sPS), plant compounds thought to contribute to seaweed's health benefits. Additionally, seaweed may help protect the body from certain infections. Due to its composition, seaweed contains marine plant compounds that are believed to have antioxidant, anti-allergic, and disease-preventing properties.

If parents want their children to develop optimally, they should not overlook milk, dairy products, and fruits. Milk is one of the richest sources of calcium, and dairy products like cheese, yogurt, and soy milk are excellent ways to supplement calcium for children. Research shows that one cup of non-fat milk can provide 306 mg or 31% of the daily recommended value (DV) of calcium. Yogurt is one of the most popular dairy products worldwide and has been consumed by humans for centuries. As a nutritious food, yogurt can help improve various aspects of health.

Yogurt contains several important nutrients to maintain bone health, including calcium, protein, potassium, phosphorus, and sometimes vitamin D. All of these vitamins and minerals are particularly useful in preventing osteoporosis, a condition characterized by weakened bones that commonly occurs in older adults. People with osteoporosis have low bone density and are at a higher risk of fractures compared to others. Numerous studies have shown that consuming at least three servings of dairy products, such as yogurt, daily can help maintain bone mass and strength, especially in older individuals.

Cheese, also known as 'phô mai,' is a food made by coagulating and fermenting the milk of cows, buffaloes, goats, sheep, horses, rhinoceroses, or other animals to preserve dairy products (which are highly perishable) for longer storage. The milk can be coagulated by acidifying it with bacteria, then adding rennet enzymes (or substitutes). The solid part is separated and formed into a specific shape. Some cheeses have molds on their surface or inside. Most types of cheese melt when heated.

Non-fat cheese is also a dairy product that is rich in calcium. Unlike other dairy products, cheese has very low sugar content. It helps the body remineralize teeth with calcium and phosphorus, making tooth enamel stronger. Non-fat cheese contains a significant amount of calcium, providing up to 1086 mg or 109% of the daily value (DV). So, parents should consider adding cheese to their children's daily meals!

Rich in nutrients, soybeans are often processed into soy milk, a popular daily beverage. Soybean powder is mixed with cereal and cocoa to make food for infants, people with diabetes, gout, rheumatoid arthritis, those recovering from illness, and overworked individuals. Soy milk also contains vitamins A, B1, B2, D, PP, K, F, and beneficial enzymes for digestion. Furthermore, this drink is rich in isoflavones that help compensate for estrogen deficiency in older women, prevent osteoporosis, and reduce the risk of breast cancer. It can also help lower cholesterol levels in men.

Soybeans are high in calcium, and as such, soy milk provides about a quarter of the calcium content found in cow's milk. In addition, soy milk is low in fat and rich in protein. It is particularly beneficial for people with diabetes who cannot regularly consume cow's milk. The nutrient content of soy milk is comparable to cow's milk, but it contains plant-based protein, which doesn't cause allergic reactions in children who are allergic to cow's milk, and it also has the advantage of potentially reducing calcium loss in the kidneys.

Oranges are one of the best fruits for children's health. They are packed with vitamin C, which boosts the immune system, vitamin A, which supports eye health, fiber for digestion, and especially calcium, essential for bone growth. Oranges are not only rich in calcium but also contain a significant amount of vitamin D, which is crucial for calcium absorption in the body. Calcium is one of the key nutrients for growth, especially height development. Nutritionists recommend adding calcium-rich foods to children's diets, and oranges are a great and easily accessible option for parents to offer their children.

Oranges contain a high amount of calcium, mostly concentrated in the peel. Therefore, it is best for parents to allow children to eat the white peel of the orange. Alternatively, parents can blend the orange and its peel into a smoothie for children. Research suggests that children who regularly consume orange juice, lemon, or grapefruit tend to have better height growth compared to others. Another fantastic benefit of oranges is their ability to enhance immunity, slow aging, and prevent cancer. Therefore, parents should encourage their children to drink orange juice regularly, ideally in the morning after a full meal.

Watercress is a small, leafy green vegetable with a slightly peppery flavor. It belongs to the same family as kale, Brussels sprouts, and cabbage. Once regarded as a weed, watercress is now known for its impressive nutritional value. It is low in calories yet packed with essential nutrients. In fact, it ranks highly on the list of healthiest fruits and vegetables according to the CDC (Centers for Disease Control and Prevention). A single cup (34 grams) of watercress provides 4% of the Recommended Daily Intake (RDI) for calcium. Therefore, adding watercress to your child's diet is an excellent way to boost their calcium intake.

Watercress is also rich in antioxidant compounds that help protect cells from damage caused by free radicals, harmful molecules that lead to oxidative stress. Eating antioxidant-rich foods like watercress can lower the risk of chronic diseases such as diabetes, cancer, and heart disease. Additionally, watercress contains nitrates, which enhance vascular health by reducing inflammation and improving blood vessel flexibility and thickness. By lowering cholesterol levels, watercress can improve heart health. In a 10-day study of mice with high cholesterol, watercress extract reduced total cholesterol by 34% and bad LDL cholesterol by 53%.

Broccoli is a green vegetable that resembles a miniature tree. It belongs to the species Brassica oleracea, which also includes kale, cauliflower, and other cruciferous vegetables. Broccoli is packed with essential nutrients, offering a high concentration of vitamins, minerals, fiber, and antioxidants. The nutritional composition of broccoli includes 90% water, 7% carbohydrates, 3% protein, and virtually no fat. Notably, this vegetable is rich in calcium and vitamin K, both crucial for the development of strong bones in fetuses and preventing osteoporosis in mothers later on. Broccoli is also abundant in vitamins A, C, and K, all of which have anti-cancer properties. Furthermore, it contains phytochemicals and antioxidants that help protect against infections during pregnancy.

Kale, part of the cabbage family, is another powerhouse vegetable for health. Just one bowl of cooked kale can provide 245 mg of calcium, or 24% of the Daily Value (DV). Kale is also a nutrient-dense vegetable, offering 206% of the DV for vitamin A, 134% for vitamin C, and 684% for vitamin K. Additionally, kale contains copper, iron, potassium, phosphorus, and manganese. Including kale in your child's diet helps them absorb essential nutrients that support both physical and cognitive development. Kale is one of the top plant sources of calcium, with each serving of 90 grams offering more calcium than milk and is highly bioavailable. Similar to other cruciferous vegetables like lettuce and cabbage, kale is rich in vitamin K, which plays a critical role in the formation of osteocalcin, helping to incorporate calcium into bones.

Almonds have been highly regarded since ancient times as one of the most beloved nuts by humans. They were commonly included in the diet of ancient Egyptians and Indians. Ancient Ayurvedic texts even believed that almonds could enhance brain function, intellect, and longevity. Today, the nutritional benefits of almonds are celebrated worldwide, and they are used in various ways: eaten raw as a healthy snack, as a key ingredient in almond butter, almond milk, almond flour, and even in body lotions and perfumes.

Almonds are a great source of trace minerals, including magnesium and phosphorus, essential for building and maintaining strong teeth and bones. The nutritional benefits of almonds include their ability to help prevent tooth decay, combat cavities, reduce the risk of bone fractures, and fight osteoporosis. When it comes to calcium-rich foods, almonds are one of the top contenders. Every 100 grams of almonds provides 378 mg of calcium, which accounts for 38% of the Daily Value (DV). A serving of 23 almonds (1 ounce) contains 161 calories. Regular consumption of almonds helps boost calcium and magnesium intake, along with heart-healthy monounsaturated fats.

Green Beans, also known as string beans or French beans, scientifically named Phaseolus vulgaris, are a type of legume widely known across various regions. In North and East America, they are typically called green beans, snap beans, or string beans, while in Mexico, they are known as ejotes. These beans are cultivated for both their pods and seeds. Green beans are a rich source of vitamin K, which enhances calcium absorption and reduces calcium loss through urine. This helps strengthen bone structure, lowering the risk of brittle bone diseases like osteogenesis imperfecta.

Green beans are also an excellent source of calcium, packed with essential nutrients while being low in calories. They provide 41 mg of calcium per serving, which accounts for 4% of the Daily Value (DV). With their diverse nutrients, including calcium, green beans are a great addition to a child's diet. They are particularly rich in minerals like manganese, known for its antioxidant properties. Manganese supports metabolism, strengthens bones, and aids in wound healing.