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5 Fruits and Vegetables to Include in your Children’s Diet to Ensure They are Getting Enough Calcium

April 4, 2016

Calcium is one of the most important nutrients in the human body. A significant amount of this mineral is needed in your children’s diet if they are to build strong bones and teeth. Having plenty of calcium in the first ten years of their life will make them less prone to bone fractures. And when they get older, they are less likely to develop osteoporosis.

Calcium is also important for your children’s blood and muscles. Without this mineral, their muscles would not contract properly and their blood would not clot. It can also be difficult for their body to absorb other minerals and for their nerves to send signals to the brain and vice versa. To ensure that your children will grow healthy, here are five calcium-rich fruits and vegetables you should include in your children’s diet.

Kale

Kale

Kale is an excellent source of calcium or vitamin D, offering 139mg per 100g serving. What’s great about the calcium content of this vegetable is that it can be easily absorbed by the body. Kale also contains more than 45 different flavonoids and is rich in antioxidants.

Broccoli

broccoli

A cup of broccoli contains about 136mg of calcium. It also rich in potassium and iodine, which can help your children stay hale and hearty.

Spinach

Spinach

With its high mineral content, it isn’t any wonder why spinach is Popeye’s favourite. A 100g serving of this green vegetable contains about 145mg of calcium. In addition, it is also rich in vitamin C (which can help boost your children’s immune system), vitamin A, manganese, and vitamin K.

Dried Figs

Dried Figs

When it comes to fruits rich in calcium, dried figs may be the best. One cup of dried figs contains a whopping 241mg of calcium. In fact, each individual piece of fig, on average, contains 13mg of this vitamin. If you want to boost your children’s calcium intake, you should feed them figs on a regular basis.

Kiwi

Kiwi

This tropical fruit offers 34mg of calcium per 100g serving. This means that a single cup of kiwi will give your children 60mg of calcium. In addition to its health benefits, kiwi tastes good, too!

Here’s an extra source of calcium to include in your children’s diet:

Oranges and tangerines

Oranges and tangerines

Oranges and tangerines are known for being good sources of vitamin C. But did you know that they are rich in calcium, too? Yup, you heard it right. Oranges and tangerines contain 43mg of the recommended 1,300mg daily calcium intake for children.

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