simple and fun food for kids that are calcium enriched

We all know minerals are essential for proper healthy growth of a child. Calcium is one of the fundamental requirement for a kid developmental process. The benefits of calcium are not unknown to us, but the challenges for parents starts whether your child is receiving the necessary amount of this mineral.A combination of food, fortified drink and sometimes even supplements are required to support it. The primary requirements for calcium is listed here. 

1. Calcium helps  Strong bone growth.
2. Calcium keeps the nerves and muscles working.
3. Calcium plays a vital role in keeping the heart healthy.
4. Calcium is the primary component of Strong teeth and gum
5. Calcium acts as a metabolic boost to gain healthy weight.

The daily dose of Calcium is as follows:
​
          At ages                          Every day requirement :

1. Younger than 6 months    200mg/day
2. 6 months to 12months    260mg/day
3. 1 year to 3 year               700mg/day
4. 4 to 8 years                    1000mg/day
5. 9 to 18 year                   1300mg/day

Calcium is best absorbed with the help of vitamin D. Supplements are not required if the kids have enough time to play in the sun. Only breastfed babies may need supplements of vitamin D as it is not present in breast milk.

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In the earlier days, there was no such significant worry with the food intake of kids. It would typically be wholesome and organic. Nowadays children are spoilt for choices of fast food. This reverses the nutrients intake in the body with carbohydrate, sugar and fat gaining the prime seat. The food habit of children needs monitoring, and strict policing might not work with so much of temptations around. The easy and the fun way to choose food to gain the requisite quota of the minerals should be the target of parents. Children with milk allergies and vegetarian needs to look into the foods that would help to decrease the deficiencies.

Here is the list of readily available fruits that are rich in calcium, seasonal and reasonable to your pocket. Children are more than happy to eat them.
FRUITS                                                        PER 100 GRAMS

1. Kismis                                                                 130mg
2. Khajur (Dates) (Dry)                                           120mg
3. Anjeer (Figs)                                                         80mg
4. Neembu (Lemon)                                                  70mg
5. (Orange medium size)                                           60mg
6. Mosambi (Sweet Lime)                                         40mg
7. Kharabuja (Musk Melon)                                       32mg
8. Chikoo (Sapota)                                                    28mg

Nature has fruits for every season to build our body.

The lemonade in hot summer is an easy and favourite among kids. It is simple to make nutritious and superior for bone health than any of the shelf drink. Very few kids would resist musk melon or a glass of chilled mask melon smoothie.  In the rainy season, we do have mosambi, 2 cups of juice could give necessary calcium intake. Moreover, much coaxing is not needed. 
Kismis dates and figs sliced can be used as snacks for kids instead of biscuits or chips. Start an early practice of using them as healthy snacks for the children gets as inclination for healthy food habit.

Vegetables                              Calcium Contents per 100mg 

1. Raw garlic                                   246mg
2. Spinach (Cooked)                        136mg
3. ​Cowpeas (Lobiya)cooked            124mg
4. Mustard green cooked                118mg
5. Beetroot                                     117mg
6. Turnips (shalgam)                      114mg
7. Okra                                              82mg
8. Banana flower                               56mg
   
9. Carrot                                            53mg
   
10. Cabbage (Cooked)                        48mg

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​ The next in line and surprising for many are seeds which are the rich source of calcium. 

Seeds (100mg)                     (Calcium content  per 100mg)

1. Sabja seed ( basilseed   )      2113 mg
   
2. Spices, basil, dried:               2240mg
   
3. Poppy seed                           1438 mg
   
4. Coriander leaf dried              1246mg
5. Sesame seed dried roasted    989 mg

Homemade Falooda with sabja seeds nuts almonds and Pistachios  are a favoirite drink for kids .

All other seeds like fennel coriander bay leaf have a lot of calcium present in them. So when we cook Indian food, we usually add spices which not only provides aroma it isa vital source of many minerals including calcium.

Nuts like almond pistachio walnuts contain calcium but not as high as other spices. Still, it is more nutritious than white bread and carbohydrate enriched food.

Lastly, we all know the dairy products which are the most apparent source of calcium for ages. Milk, cheese and yoghurt are the primary sources of calcium for kids. There are lots of research available which contradict these dairy products as the primary source of calcium. Moreover adulteration and milk quality have become an issue. Thus we should try for a balanced diet with fruits seeds, nuts, vegetables and milk. Dependence on one type of food as a primary source is detrimental to the wholesome eating concept.