Calcium is an important mineral that helps children build bone strength to last a lifetime. Unfortunately, many kids aren't getting as much calcium as they should. In a nationwide survey taken from 1994 to 1996, 44 percent of boys and 58 percent of girls between the ages of 6 and 11 got less calcium than recommended, according to the NIH Office of Dietary Supplements.
Importance
One of the most important jobs of calcium during childhood and adolescence is building bones and teeth. According to the National Institute of Child Health and Human Development, about 90 percent of your adult bone mass is already established by age 17. Kids who don't get enough calcium are not only more prone to bone fractures in childhood, but may also be more likely to develop osteoporosis later in life.
Recommendations
According to the NIH Office of Dietary Supplements, both males and females over 9 years of age should get 1,300 mg of calcium every day. Between the ages of 4 and 8, the daily requirement is 800 mg. Toddlers between 1 and 3 years old should get 500 mg daily. Infants between the ages of 7 months and 1 year need 270 mg every day and babies under 6 months old require 210 mg. Infants under 1 should get their entire calcium intake from breast milk or formula, since this should form the majority of a baby's diet prior to his first birthday.
Dairy
Milk is an excellent source of calcium, with about 300 mg in an 8-oz. cup. For children older than 2, low-fat or skim milk is an ideal drink. Toddlers under 2 need the fat in whole milk. Fat-free plain yogurt is an even better calcium source, with 425 mg in a single cup. A half cup of cheddar cheese provides more than 200 mg and three slices of American cheese supplies about 312 mg. A half cup of frozen yogurt supplies 103 mg of calcium.
Other Sources
Dairy products, such as milk, yogurt and cheese, are the foods most people think of when they contemplate their calcium intake, but these aren't the only sources. Some products are fortified with calcium, including some brands of tofu, soy milk, orange juice and breakfast cereals. Vegetables that naturally contain calcium include spinach, broccoli, kale and bok choy. Sardines and canned salmon with bones also contain high calcium levels. Supplements are another option and some versions come in chewable form with flavors like chocolate and strawberry.
Considerations
In addition to getting enough calcium, children need an adequate supply of vitamin D to help process their calcium intake. Look for milk that has been fortified with vitamin D to ensure that your child is getting enough. Some foods, including spinach, beans, sweet potatoes and wheat bran, can inhibit the absorption of calcium consumed at the same time.
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