When children are below age 3, getting adequate calcium is usually not difficult. They obtain all they need from formula or breast milk, according to the University of Arizona. When they get older, though, the problems begin. Among those ages 9 to 18, about 60 percent of boys and more than 85 of girls get too little calcium, according to KidsHealth.org. Fortunately, with a little effort, you can ensure that your children get enough calcium.
Benefits
Calcium is a mineral that helps the body to build bones. If children do not get enough of it, their bones may not be strong later in life, and they may develop osteoporosis, according to the University of Arizona. Bone-building is pretty much complete by the end of adolescence, at which point slow, progressive bone loss kicks in, especially in females, according to KidsHealth.org. Vitamin D is important, too, because it helps with calcium absorption. Calcium has other functions as well, including helping with the release of hormones and with muscle contraction.
Recommendations
Children 1 year to 3 years old should get 500 milligrams of calcium each day, according to KidsHealth.org. Those between 4 and 8 should get 800 milligrams, and those 9 to 18 should get 1,300 milligrams. Children in any age bracket should also get 400 international units of Vitamin D per day. The majority of children can get sufficient levels of calcium from dietary sources, without the need for supplements, according to the University of Arizona.
Sources
The classic and best-known source of calcium is, of course, milk. An 8-ounce serving contains 300 milligrams of the mineral, according to KidsHealth.org. An 8-ounce glass of calcium-fortified orange juice has about the same amount, as does a 2-ounce serving of American cheese. A 6-ounce serving of yogurt also contains substantial calcium: 260 milligrams. A 4-ounce portion of ice cream has 178 milligrams of calcium. White beans, red beans, almonds, bok choy, rhubarb and broccoli also contain significant amounts.
Ideas
If you have a picky eater in the house, you may have to get creative to make sure your child gets enough calcium each day. The Food Network suggests adding cheese to sandwiches or salads, using milk instead of water when preparing hot cereals such as oatmeal and adding a bit of chocolate or strawberry syrup to a glass of milk. Another idea: Offer calcium in the form of the occasional tasty treat like a fruit yogurt cup or pudding dessert.
Considerations
Sometimes medical issues can make children unable to consume dairy products. If lactose intolerance is the issue, then low-lactose or lactose-free dairy products are an option, as are "lactase drops" that you add to regular dairy products. In the case of milk allergies, your children can get calcium from nondairy sources such as calcium-enriched rice or soy milk and from rice-based or soy-based frozen sorbets, ice pops and puddings. And, of course, any child can benefit from a diet that includes calcium-rich vegetables.
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