Your child needs to consume more calcium. Here are all the reasons

Studies show that school-aged children do not consume enough calcium, which is a serious problem. Here are all the reasons calcium is so important during the growth period, and all the ways to get it

Calcium is an important and common building block. A glass of milk (Photo: Giphy)

Milk cup gif (Photo: Giphy)

Imagine that you only had one period in life where you could save money. Is it true that you were trying to save as much as possible, so that when you needed it you would have enough? Similarly, childhood is a window of opportunity where the body uses a variety of nutrients that are critical to the growth process. Growing is, of course, a complex process that requires a proper diet and balance between a host of foods: carbohydrates, proteins and fats, and of course vitamins and minerals. At the same time, there are players whose role in the campaign is particularly prominent. One of them is calcium. So why should you give your child more calcium-containing foods?

1. Because it is one of the most common minerals in the body
Calcium is a major part of bone and tooth construction. In fact, the largest amount in the body is in these organs. Because it is such an important and common building block, make sure there is enough of it in the system.

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2. Because it has tremendous importance to bone health
Within the bones, constructions and decomposition processes occur simultaneously. In childhood and adolescence, more construction takes place than decomposition. So, if we go back to the same window of opportunity we mentioned, this is an ideal time frame to boost bone with enough calcium. This is so that as the age at which bone dissolution processes increase, the risk of fractures and the onset of osteoporosis is reduced.

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3.Because it has a connection to preventing childhood obesity
Scientific studies have linked calcium intake to childhood obesity. One, published in 2001 in the journal International journal of obesity, examined the dietary habits of 53 children in the United States. Results showed that higher calcium intake, unsaturated fatty acids, and dairy products were associated with lower fat mass. You can read more in the article here.

4. Because there is a reasonable chance that your child is not getting enough from him
Most of the adolescents in grades 7 through 12 do not reach the appropriate calcium intake for their age. In this context, you should know that recommendations for calcium intake in children and adolescents are:

Ages 1-3- 700 mg per day

Ages 4-8 - 1000 mg / day

Ages 9-18- 1300 mg / day.

Promise proper nutrition habits from an early age. Toddler Eating Yogurt (Photo: ShutterStock)

Toddler Eating Yogurt (Photo: ShutterStock)

5.Because he has so many roles
Calcium has a variety of other important functions related to muscle contraction and normal blood pressure. It also plays an important role in the immune system and hormone system.

How do children get enough calcium to eat?

1. Dairy products are an easy and readily available source of high calcium absorption and high absorption efficiency. Notable examples are milk, yogurt, cottage, various cheeses such as ricotta, yellow and more.

2. Legumes: Soy, peas, lentils, chickpeas and more.

3. Various almonds and nuts.

4. Tahini, mainly of whole sesame seeds.

5. Vegetables like broccoli, cabbage, spinach, artichoke, turnips.

6. Fruits like dried figs, grapefruit, raisins, dried apricots.

7. Calcium-enriched food products.

To get the same amount of calcium as in a cup of milk, eat:

It is important to know that being a certain food rich in calcium does not guarantee its adequate absorption in the body. This is because in some foods there are inhibitors that reduce the amount of calcium that is actually absorbed. An example is oxalate found in broccoli and spinach. Therefore, it is recommended to ensure a balanced intake of calcium-containing foods with good absorption. If there is uncertainty about the amount of calcium on the menu, you should consult a clinical dietitian.

Sivan Peleg is a clinical dietitian