Nutrition Recommendations: Calcium
Today we will start a multi-part series on nutrition, specifically regarding vitamins and minerals. These are a very important part of your child’s growth, and while a varied diet can be difficult with picky eaters, hopefully this series will help you understand why it is important to keep fighting for healthy food choices for your child.
We start today with the mineral Calcium.
What does it do for your body?
Calcium is arguably the most important mineral in your body. It is essential for a number of basic cellular functions in the body – it is necessary for the contraction of the heart muscles, it is the building block of bone development, it is required for nerves to carry messages throughout the body, and more.
Low calcium levels are actually very common, especially in picky eaters and in older children (ages 9-13 years in boys and 9-18 years in girls). In fact, it is estimated that up to two-thirds of adolescent girls do not get the recommended amounts of daily calcium. This is even more unfortunate when you consider that adolescence is the time of development during which the bones are growing longer AND stronger. Less calcium intake during adolescence leads to weaker bones, which leads to increased risks of fractures and osteoporosis.
Where do you get it?
The dietary sources of Calcium are numerous and include the following:
- Dairy products: milk, cheese, yogurt, cottage cheese.
- Leafy green vegetables: kale, turnip greens, bok-choy, collard greens, spinach
- Canned fish: sardines, anchovies, salmon
- Certain tofu products
- Calcium-fortified foods: juices, breads, cereals
- Supplements: multivitamins, Calcium chews
Of note, Vitamin D intake is important for Calcium absorption. This is why you will see “Vit D fortified” milk and other beverages. Adequate levels of vitamin D are necessary for your body to absorb and utilize calcium appropriately. We will discuss Vitamin D more in depth in a later article.
How much do you need?
The daily recommended amount of Calcium depends on age.
- Birth-6 months: 200mg
- 7-12 months: 260mg
- 1-3 years: 700mg
- 4-8 years: 1,000mg
- 9-13 years: 1,300mg
- 14-18 years: 1,300mg
You do not have to specifically track your child’s Calcium intake daily. If your child eats a good variety of healthy foods, including dairy products and leafy green vegetables, it is likely that he or she is easily obtaining the Calcium needed. If your child is very picky, allergic to milk protein, or has a very restrictive diet for other reasons (sensory processing disorder, autism, allergies) then you will want to pay closer attention to his or her daily intake. A good rule of thumb is a serving of Calcium three to five times daily. This is easily accomplished by providing milk with meals – and a far healthier option than juices or sodas!
Is too much dangerous?
Unfortunately, too much Calcium intake can cause problems as well. Constipation is frequently seen in those who consume large amounts of Calcium regularly. It may also interfere with the body’s ability to absorb iron and zinc, other minerals important for body functions.
Most of the time, dietary sources are not the cause of excess Calcium, but rather from Calcium supplements or mega-dose vitamins.
More information
https://ods.od.nih.gov/factsheets/Calcium-Consumer/
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