Calcium is necessary for healthy bones and teeth, nerves, release of hormones and muscle contraction. When calcium blood levels are low due to deficiency in the diet, calcium is leached from bones, leading to reduced bone mass. Since approximately 90 percent of peak bone mass is reached by age 18 in girls and 20 in boys, an adequate calcium intake during childhood and teen years is critical, according to the National Institutes of Health.
Recommended Amounts
Up to 6 months of age, infants require 210 mg of calcium daily, increasing to 270 mg until age 1. Breast milk and formula can supply adequate amounts. As children begin eating solid foods, getting enough calcium is more of a concern. Children ages 1 to 3 need 500 mg daily, ages 4 to 8 need 800 mg and ages 9 to 18 need 1,300 mg. In order to absorb calcium properly, children of all ages need at least 400 IU of vitamin D as well.
Dairy Products
Dairy products are one of the best sources of calcium. An 8-oz. glass of skim milk contains approximately 300 mg of calcium, as does 2 oz. of American cheese or 1.5 oz. of cheddar cheese. At 276 mg, an 8-oz. glass of whole milk contains a little less calcium than skim, but children between ages 1 and 2 should not drink skim milk, because they need fat for brain development. Children younger than 1 should not have any dairy products, because of the possibility of developing a milk allergy.
Soda Vs. Milk
One hindrance to adequate calcium intake is soda consumption. A 10-year study at Penn State's Center for Child Obesity followed 170 girls from age 5 through 15. Findings showed girls who drank soda at age 5 had a lower intake of many nutrients, including calcium, and consumed much less milk than non-soda-drinkers. The pattern continued through childhood and teen years, indicating beverage preferences are formed early. In addition to taking the place of milk in the diet, the acids and sugar in soda is damaging to teeth, which also suffer from low calcium intake. For these reasons, it is advisable to refrain from giving soda to young children.
Lactose Intolerance and Milk Allergy
Some children are low in an enzyme that helps digest lactose in milk, resulting in stomach cramps and diarrhea. Supermarkets carry lactose-free milk and there are tablets to help digest lactose. A separate issue is milk allergy to any of several milk proteins. If your child is not allergic to soy, fortified soy products can be substituted for dairy, as can fortified rice products. Fortified orange juice and cereals contain calcium, as does leafy green vegetables, broccoli and chickpeas. Canned salmon with bones is a good source, with 3 oz. containing approximately 180 mg of calcium. You can mash the soft, edible bones with your fingers and blend into the salmon when making patties or other dishes.
