Right from the time that they are babies to the teen years and until they become full grown adults, calcium plays a significant role in the growth of children. Growing children need an adequate amount of calcium to build strong bones which in turn helps build muscle strength.
In addition to building strong bones, Calcium also plays an important role in muscle contraction, transmitting messages through the nerves, and the release of hormones. Calcium is the most abundant mineral in our body and is vital for good teeth, bones and overall health.
Experts recommend that the average adult should consume at least 1000 mg of calcium each day while children between 9-18 years require around 1,300mg per day.
Another important fact that is useful to know is that calcium cannot be absorbed in our body on its own, it needs to partner with Vitamin D to be absorbed. Vitamin D is found in natural sunlight, dairy products, eggs as well as some cereals that are fortified with it.
Calcium also needs phosphorus to maximize its bone-strengthening benefits. Phosphorus is found in cereals, wheat germ, soya beans, almonds and other nuts, eggs, grapes, citrus fruits, cucumbers and tomatoes.
In addition, using toothpastes like Colgate Strong Teeth help add natural calcium, a building block for teeth, and strengthen teeth from within. Brushing one's teeth with toothpastes that provide adequate calcium is integral for maintaining our overall oral health, which ultimately contributes to a better overall health as well.
We received the above lovely hamper from Colgate which had calcium rich goodies which we could use to eat as well as cook something
There are many ways in which you can add calcium in your and your kid’s diet. Foods like almonds, milk, cheese, yogurt, soy, figs, broccoli, spinach, amaranth greens, turnip greens, mustard greens, black eyed beans and lentils, chia seeds and calcium fortified cereals and orange juice are rich sources of calcium.
Here we have few snacking ideas as well as quick recipes that are rich in these minerals and which will help your kids get there daily calcium intake.
1. Smoothie Recipes
Smoothies are an easy way to pack nutrition in your kids diet. You can mix and match the vegetables and fruits and blend them with milk or yogurt to pack in more calcium. You can use alternative like soy milk or just water in case your child is allergic to diary products. Most kids enjoy smoothies as they are sweet and taste better than water and plain juice. They are quick energy boosters and the best part is you can make them ahead and keep them refrigerated and serve as and when required.
2. Breakfast bowls and Jars Recipes
Its important for children to start their day with a healthy breakfast and Breakfast bowls and Jars help you to serve a proper portion size of breakfast to your kids. These recipes are packed with calcium rich ingredients and other vital nutrients.
3. Homemade energy bars
Homemade energy bars are the best snacks and munchies that you can make for your kids. Since kids enjoy snacking often its best to replace store bought, packaged food which have very little nutrition. Whole grains, nuts, seeds, dry fruits can all be mixed and matched to suit your kids needs. These nutrition packed energy bars can be made in a jiffy without the need of an oven. They can also be packed as a lunch box snack.
Sandwiches are kids favourite and its an easy grab and go snack for the kids. Give them for breakfast or pack them in your kids lunch boxes or even serve them as an evening snack. They are relished anytime of the day. Add a bit of cream cheese or cheese slices to most sandwiches and your kids will not only love them but also get the calcium they need.
5. Indian Snacks
Tikkis, pakoras, chaats, cutlets are kids favourite and you can make tasty indian snacks which can be served with a yogurt based dips to add more calcium to your kids diet.