Calcium has many functions in your body, the main role being to keep your bones and teeth strong and healthy. When you consume calcium, 99 percent of it is stored in the bones and teeth. The remaining 1 percent is used for the normal function of the nervous system, blood clotting, hormone function and muscle contraction. Low calcium intake during childhood and adolescence can cause reduced bone mass. This can increase the risk of developing the bone disease osteoporosis later in life.
Recommended Allowance
The amount of calcium required for your child depends on the child's age. For children ages 4 to 8, the recommended daily allowance, or RDA, is 1,000 mg. The RDA of calcium for children ages 9 to 18 is 1,300 mg. According to KidsHealth.org, a staggering 85 percent of girls and 60 percent of boys ages 9 to 18 fail to meet the RDA of calcium. Symptoms of calcium deficiency during childhood include stunted growth, muscle cramps and irritability. Giving your child calcium-rich food or supplements can him help reach his daily allowance.
Dairy Foods
Low-fat milk, yogurt and cheese are the best dietary sources of calcium. The lactose in these sources also allows the body to absorb the calcium more efficiently. For example, you can offer your child fruit yogurt and cheese as a snack or as part of a packed lunch. Cheddar, ricotta, mozzarella and Swiss cheeses are some of the richest sources of calcium. Cheddar cheese contains 204 mg of calcium per oz. and ricotta cheese made from skim milk contains 670 mg per cup.
Other Foods
Give your child calcium-fortified foods, such as breakfast cereals, white bread, soy beverages and fruit juices to increase her daily intake. Some breakfast cereals provide enough calcium to fulfill the daily allowance in one serving. Encourage your child to eat green vegetables that are rich in calcium, including kale, spinach, broccoli, Chinese cabbage and collard greens.
Considerations
If your child is lactose intolerant and cannot consume dairy products, he may require calcium supplements. The pills for this mineral come mainly in two forms: calcium citrate and calcium carbonate. The side effects of these supplements are constipation and bloating. Consult your child's doctor before supplementing with calcium.
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