Calcium is an essential mineral that plays a crucial role in the growth and development of children. It is responsible for building strong bones and teeth, as well as supporting normal muscle function and nerve transmission.

Meeting calcium needs is especially important during childhood, as this is a period of rapid bone growth and development. In this article, we will discuss the calcium needs for children based on age group.

Calcium Needs for Infants (0-6 months)

During the first six months of life, infants rely solely on breast milk or formula for their nutrition. Both breast milk and formula provide adequate amounts of calcium for this age group.

Breast milk is considered the gold standard as it contains the perfect balance of nutrients, including calcium, for a growing infant. If the baby is formula-fed, it is important to choose a formula that is specifically designed for infants and provides an appropriate amount of calcium.

Calcium Needs for infants (7-12 months)

As infants transition to solid foods, their calcium needs increase. By 7 to 12 months of age, infants should be consuming a variety of iron-fortified cereals, as well as pureed fruits, vegetables, and protein sources.

These foods can be introduced gradually, one at a time, to assess any potential allergies or sensitivities. To meet their calcium needs, infants can be given small amounts of dairy products such as plain yogurt or cheese. However, it is important to note that cow’s milk should not be introduced as a main drink until after the first year of life.

Calcium Needs for Toddlers (1-3 years)

Toddlers have higher calcium needs compared to infants. They should aim to consume foods that are rich in calcium to support their growing bones and teeth. Some good sources of calcium for toddlers include dairy products like milk, cheese, and yogurt.

It is recommended to choose low-fat varieties for toddlers over the age of 2 years to prevent excessive calorie intake. In addition to dairy, other sources of calcium include fortified cereals, tofu, and leafy green vegetables.

Calcium Needs for Preschoolers (4-8 years)

Preschoolers also require an adequate amount of calcium to support their growing bodies. It is recommended for them to consume 2 to 3 servings of dairy products daily. Each serving can be equivalent to one cup of milk or yogurt, or 1.5 ounces of cheese.

For children who are lactose intolerant or do not consume dairy products, alternative sources of calcium such as fortified plant-based milks or supplements may be necessary. Including calcium-rich foods like dark leafy greens, almonds, and sardines can also help meet their calcium needs.

Calcium Needs for Children (9-13 years)

During the pre-adolescent years, calcium needs continue to increase. It is crucial for children ages 9 to 13 to consume adequate amounts of calcium to support optimal bone health and development.

They should aim for 3 to 4 servings of dairy products daily, similar to preschoolers. Including other calcium-rich foods in their diet, such as fortified orange juice, canned fish with soft edible bones (like salmon or sardines), and fortified plant-based milks, can also be beneficial.

Calcium Needs for Teenagers (14-18 years)

Adolescence is a time of rapid growth and an increased demand for calcium. Teenagers between the ages of 14 and 18 should aim for 4 servings of dairy products daily.

In addition to dairy, other sources of calcium like fortified plant-based milks and juices, tofu, and nuts can help meet their needs. It is essential for teenagers to prioritize calcium intake during this critical period of bone development.

Factors Affecting Calcium Absorption

While meeting the recommended calcium intake is important, it is equally crucial to ensure proper absorption of this mineral. Several factors can affect calcium absorption, including:.

Vitamin D levels: Adequate vitamin D is necessary for optimal calcium absorption. Sunlight exposure, fortified foods, and supplements can help maintain adequate vitamin D levels.
Phytic acid and oxalates: Certain compounds found in foods, such as phytic acid (found in whole grains and legumes) and oxalates (found in spinach and rhubarb), can bind to calcium and inhibit its absorption. However, the overall impact of these compounds on calcium absorption is minimal.
Excessive caffeine and soda consumption: High intake of caffeine and soda can interfere with calcium absorption. It is recommended to moderate the consumption of these beverages, especially for teenagers.

Conclusion

Calcium is an essential mineral that is vital for the growth and development of children. It is important to meet calcium needs throughout childhood, as this is a critical period for bone growth.

By ensuring that children consume adequate amounts of calcium through a balanced diet, including dairy products, fortified foods, and other calcium-rich sources, parents can help support optimal bone health in their children.