Overview of Dairy and Calcium
Dairy refers to a group of products made from milk derived from animals like cows, buffalo, nanny goats, and ewe sheep. These lacticinia foods include yogurt, cheese, and butter, which are commonly found in every grocery store or processing facility.
Dairy is valued because it helps release calcium, an important mineral that kids need for strong bones and teeth. It contains lactose, a natural sugar that aids in calcium absorption, but not all kids can tolerate it. Lactose intolerance, along with veganism or health reasons, can lead families to explore alternatives.
Calcium is a crucial mineral that forms the foundation of the body’s structure. It is the most abundant mineral in the body, stored primarily in the bones and teeth, where it provides hardness and strength.
Beyond building strong bones, calcium plays a critical role in many functions of the body. It helps the muscles move, the nerves send messages to the brain, and the blood vessels carry essential nutrients and oxygen throughout the body. Calcium also supports the production of hormones that influence almost every part of the body.
Why Calcium Is Vital for Kids
Calcium is key to building strong bones, especially during the early years when young kids, babies, and even teens are growing rapidly. Without enough calcium and vitamin D, children may face conditions like rickets, a disease that weakens and softens bones, leading to bow legs or even stunted growth. Later in their adult lives, lack of calcium can cause bone loss, leaving them vulnerable to fractures and sore muscles or weak muscles.
Is Your Child Getting Enough Calcium?
Children need calcium every day for strong bones and teeth. Here’s the breakdown of calcium requirements for children based on their age groups:
| Age Group | Daily Calcium Requirement |
| Babies (7-12 months) | 260 mg |
| Toddlers (1-3 years) | 700 mg |
| Children (4-8 years) | 1000 mg |
| Adolescents (9-18 years) | 1300 mg |
The Role of Calcium in Kids’ Health
The Benefits of Calcium for Kids
Children’s development and health are significantly impacted by calcium, a basic mineral. The core benefits of calcium are given below.
- Aids in preserving bone density and strengthening bones.
- Supports nerve function, muscle contraction, and blood clotting.
- Vital for a healthy heart and preventing muscle pulls.
- Ensures proper development for toddlers, babies, and older children.
- Plays a critical role in preventing weaker bones, low bone mass, and fractures.
- Supports bone health during the ideal period of growth, laying a foundation for adulthood.
- Offers additional benefits for long-term health by reducing the risk of decreased density.
- Found commonly in dairy and also available in non-dairy foods to suit any diet.
Ensuring the right amount of calcium helps meet the needs of growing kids, especially during growth spurts.
Calcium and Vitamin D: A Perfect Pair for Growing Kids
Getting enough calcium and vitamin D is key for your toddler’s body to grow strong and healthy. Calcium builds sturdy bones, but it works best when paired with vitamin D, which helps the body absorb calcium properly. Without this important duo, your child’s body might struggle to function optimally.
- How Much Vitamin D and Calcium Are Necessary?
Making sure everyone in the family gets calcium and vitamin D is key for strong bones and healthy growth. You can take the idea from the following table.
| Group | Calcium Needed | Vitamin D Needed |
| Women (19-50 years old) | 1000 milligrams | 600 IU (15 micrograms) |
| Women (51+ years old) | 1200 milligrams | 800 IU (20 micrograms) |
| Men (19-70 years old) | 1000 milligrams | 600 IU (15 micrograms) |
| Men (71+ years old) | 1200 milligrams | 800 IU (20 micrograms) |
| Adults (up to age 70) | – | 600 IU (15 micrograms) |
| Adults (age 71+) | – | 800 IU (20 micrograms) |
- How Much Calcium Do Kids Really Need?
Kids of different ages need more calcium as they grow older to support their growing bones. Here’s a clear and easy-to-read table that breaks down how much calcium kids need at different ages to support their growing bones:
| Age Group | Daily Calcium Requirement | Equivalent Servings |
| 1–3 years old | 700 mg | 2–3 servings |
| 4–8 years old | 1000 mg | 3 servings |
| 9–18 years old | 1300 mg | 4 servings |
Dairy-Based Calcium-Rich Foods
Best Calcium-Rich Foods For Babies (7-12 months)
When it comes to feeding babies aged 7-12 months, introducing calcium-rich foods is key to supporting their growth and bone health. Whether you include dairy or opt for non-dairy options, balance and variety are essential.
Here is a table summarizing the calcium-rich foods for babies aged 7-12 months, including their serving sizes and calcium content, to help you plan a balanced diet with or without dairy.
| Food Item | Serving Size | Calcium Content |
| Fortified Tofu | 4 oz | 775 mg |
| Full-Fat Oat Milk | 1 cup | 350 mg |
| Full-Fat Unsweetened Greek Yogurt | 4 oz | 226 mg |
| Cooked Oatmeal | 1 cup | 187 mg |
| Cooked Collard Greens | ¼ cup | 67 mg |
| Tahini | 1 Tbs | 64 mg |
| Cooked Spinach | ¼ cup | 61 mg |
| Powdered Almond Butter | 1 Tbs (spread thinly) | 45 mg |
| Low-Sodium Bread Options | ½ slice | 39 mg |
| Orange | ½ medium | 26 mg |
| Cheerios | ¼ cup | 25 mg |
Best Calcium-Rich Foods For Toddlers (1-3 years)
When it comes to ensuring toddlers get enough calcium, variety is key—whether they consume dairy or not. Here’s a table showcasing calcium-rich foods for toddlers, complete with calcium content and serving sizes to make meal planning easier:
| Food Item | Calcium Content (mg) | Serving Size |
| Calcium-fortified tofu | 775 mg | 4 oz |
| Oat milk, full fat | 350 mg | 1 cup |
| Milk, whole | 300 mg | 1 cup |
| Soymilk, unsweetened | 299 mg | 1 cup |
| Yogurt, full fat, unsweetened, Greek | 226 mg | 4 oz |
| Cheddar cheese | 205 mg | 1 oz |
| Oatmeal, cooked | 187 mg | 1 cup |
| Ricotta cheese | 84 mg | 1 oz |
| Collard greens, cooked | 67 mg | ¼ cup |
| Tahini | 64 mg | 1 Tbs |
| Spinach, cooked | 61 mg | ¼ cup |
| Orange, medium | 52 mg | 1 medium orange |
This approach ensures you balance flavors, textures, and nutrients to meet your toddler’s needs, whether they enjoy dairy or follow a plant-based diet.
Best Calcium-Rich Foods For Kids (4-8 years)
For kids aged 4-8 years, it’s important to include calcium-rich foods that are both dairy and non-dairy to ensure healthy bones and teeth. Here’s a table summarizing calcium-rich foods for kids aged 4-8 years, including both dairy and non-dairy options, along with their approximate calcium content.
| Food Item | Serving Size | Calcium Content |
| Whole, Full-Fat Milk | 1 cup | 300 mg |
| Unsweetened Soymilk | 1 cup | 300 mg |
| Fortified Oat Milk | 1 cup | 300 mg |
| Tofu (with Calcium Sulfate) | 3.5 oz | 200 mg |
| Edamame | ½ cup | 50 mg |
| Greek Yogurt | ¾ cup | ~200 mg |
| Cheddar Cheese | 1 oz | ~200 mg |
| Ricotta Cheese | ½ cup | 250 mg |
| Parmesan Cheese | 1 Tbs | ~70 mg |
| Collard Greens (Cooked) | 1 cup | ~266 mg |
| Spinach (Cooked) | 1 cup | ~240 mg |
| Medium Orange | 1 Orange | ~50 mg |
| Tahini | 2 Tbs | ~130 mg |
Non-Dairy Calcium Sources for Kids
Dairy-Free Calcium Foods for Kids and Toddlers
Finding calcium-rich foods for your child when they need to avoid dairy products doesn’t have to be tricky. For a balanced family meal plan, here are some curious options that pack a calcium punch! Here are some dairy-free calcium-rich foods for your child, perfect for a balanced family meal plan:
- Fortified tofu: 4 oz contains 775 mg of calcium.
- Oat Milk: 1 cup = 350 mg of calcium.
- Collard greens (cooked): 1 cup provides 268 mg.
- Spinach (cooked): 1 cup contains 245 mg.
- Oatmeal (cooked): 1 cup has 187 mg.
- Beans: 1 cup offers 160 mg.
- Cereals like Cheerios: 1 cup delivers 100 mg.
- Edamame: 1 cup supplies 98 mg.
- Sardines with bones (canned): 2 whole have 92 mg.
- Bread (1 slice): Contains 78 mg of calcium.
- Salmon with bones (canned): 1 oz provides 68 mg.
- Broccoli (cooked): 1 cup gives 60 mg.
These calcium-rich foods are some of the best options for kids and toddlers who need to avoid dairy products but still enjoy meals full of nutrients!
Non-Dairy Powerhouses: Calcium-Rich Options for Kids
If you’re looking for calcium-rich foods beyond dairy, you’ll be surprised at the variety available! Here’s a quick list of non-dairy calcium-rich foods that are both nutritious and kid-friendly:
- Firm tofu (with calcium sulfate): 260 mg per 1/2 cup
- Canned salmon with bones: 200 mg per 3 oz.
- Soybeans nut: 230 mg / 0.5 cup
- Sesame seeds (roasted): 280 mg per 1 oz.
- Blackstrap molasses: 170 mg per 1 tablespoon
- Collard greens (cooked): 175 mg per 1/2 cup
- Spinach (cooked): 140 mg per 1/2 cup
- Figs (dried): 135 mg per 5 pieces
These options are perfect for boosting calcium intake without relying on dairy!
Boosting Calcium Absorption in Plant-Based Diets
If you’re exploring plant-based milk for babies and toddlers or looking for alternatives to dairy, it’s important to include a variety of calcium-rich foods in your child’s diet. Some plant foods naturally contain chemicals like oxalic and phytic acid, which act as anti-nutrients and can decrease how much calcium is absorbed by the body.
However, simple techniques like soaking, cooking, boiling, sprouting, or even fermenting these foods can reduce these compounds and improve their nutrient availability. By offering nutrient-packed options like leafy greens, almonds, tofu, and fortified plant-based milk for babies and toddlers, you can ensure your child gets essential calcium from both plant and animal sources while supporting their growth and development.
Special Considerations for Vegan or Dairy-Free Diets
Calcium for Kids Who Avoid Both Dairy and Soy
For older children avoiding dairy and soy, many plant-based dairy alternatives are available in supermarkets and health food shops. Among the goods that are on the market are:
- Rice Milk
- Soya Milks
- Non-dairy Yogurt (based on coconut, oats, or other plant-based options)
These products cater to specific nutritional needs for children, ensuring alternatives to dairy and soy while providing essential vitamins, minerals, and calcium for healthy growth. However, parents should always make sure the chosen product meets dietary needs.
Vegan-Friendly Calcium Options
Almonds
A quarter-cup serving provides around 96 mg, making it easy to include in your child’s diet. While a whole cup delivers an impressive 385 mg of calcium, it also contains 838 calories and 72 grams of fat, mainly healthful monounsaturated fat.
For a balanced approach, keep the calorie count and intake within a recommended daily amount by using smaller portions. For example, sprinkling a few almonds over a meal is a simple way to boost calcium without exceeding the high limit for calories.
Dried Figs
Dried figs are a delicious midday snack that pack a calcium punch. Just eight figs (about a cup) provide around 241 mg of calcium, making them a sweet treat kids will love.
Besides calcium, figs are rich in fiber and antioxidants, supporting overall health. Blend them into a creamy jam or enjoy them as-is for an easy snack option.
Tofu
Tofu is an excellent source of calcium, especially for families looking for non-dairy choices. A half cup of tofu can contain anywhere from 275 mg to 861 mg of calcium, depending on the brand and the coagulant used during production.
When shopping, carefully select tofu by checking its labeling for calcium content, as this varies widely. Tofu made with calcium salt as a coagulant often offers the best calcium benefits, making it a reliable option for kids.
Practical Tips for Parents
How to Ensure Kids Get Enough Calcium Without Dairy
Parents can ensure their kids get sufficient calcium by introducing creative, non-dairy options into their meals and snacks. Leafy greens like kale and broccoli are excellent sources, while legumes such as white beans and edamame are both nutritious and appealing. Incorporating nuts like almonds and seeds such as chia seeds and sesame seeds into recipes can boost calcium intake naturally.
Consider fortified plant-based milk options, like soy milk and almond milk, which are designed to meet dietary preferences or restrictions. For a sweet twist, try adding fruits like oranges or dried figs to snacks, as they bring both flavor and nutrients.
Offering a variety of foods ensures balanced nutrition and keeps mealtimes fun for picky eaters. These excellent options make it easy to support your child’s growth without dairy!
Signs of Calcium Deficiency in Children
When calcium levels are insufficient, children can experience brittle nails, dry skin, or even weak bones, putting them at a higher risk of fractures. Delayed growth is another common issue, often coupled with muscle cramps or fatigue that disrupt their play and learning.
You might notice poor dental health, like cavities or weak teeth, or even behavioral changes such as irritability and difficulty with concentration. In severe cases, prolonged deficiency could lead to rickets, which causes bone deformities and frequent bone pain. Ensuring a balanced diet with adequate calcium can help prevent these challenges and support their overall health and development.
Bottom Line
Calcium is a cornerstone of your child’s health, and meeting their daily needs doesn’t have to be challenging. With a combination of dairy-based and non-dairy options, you can easily provide diverse and delicious meals packed with calcium. From broccoli and sesame seeds to fortified soy milk and almonds, there’s a solution for every dietary need.
Take proactive steps to educate yourself, incorporate practical tips, and make calcium-rich foods a staple in your child’s diet. By doing so, you’ll be building the foundation for a healthier, stronger, and happier future for your child.
Frequently Asked Questions (FAQs)
How Can a Toddler Get Calcium Without Dairy?
Toddlers can meet their daily calcium needs without dairy products by enjoying foods like tofu, fortified soy milk, spinach, chia seeds, and bok choy. Fortified breakfast cereals and roasted soybeans are also excellent sources of calcium for growing children.
Which Fruit is Full of Calcium?
Figs, both dried and fresh, are high in calcium, with 135 mg in every 100 gms, while oranges and papayas are also great sources for kids. For variety, canned fruits or baked beans, offering 160 mg calcium per 100 gms, add fiber and flavor to meals.
What Happens if Toddlers Don’t Get Enough Calcium?
A child’s body needs enough calcium to support bones and essential bodily functions, as a lack of it over time can weaken bones, making them susceptible to fractures when the body starts to pull calcium from its reserves.
