Calcium is an essential micronutrient for the proper development of a child’s bones and must be part of their daily diet from 6 months to 18 years of age , that is, during the years that growth lasts. This is to prevent problems as an adult. Calcium is vital in building strong bones and teeth, promoting muscle and nervous system function, helping blood clot, and activating enzymes that convert food into energy.
In addition, in the case of girls, consuming the necessary calcium during childhood and adolescence will help reduce the risk of osteoporosis in menopause . It is the most abundant mineral in the human body and the fundamental constituent of bones and teeth , so its intake will be important throughout growth
For calcium to be fully effective it must be accompanied by foods rich in vitamin D . This helps calcium to be more easily absorbed by the body and thus promotes the growth and strengthening of bones. It is found in foods such as egg yolks, cheeses, butter, margarine, and fish rich in omega 3 fatty acids such as salmon, tuna, or sardines.
HOW MUCH CALCIUM SHOULD YOU CONSUME PER DAY?
The necessary amount of calcium must be between two and four glasses of milk per day, being less when the child is still young and increasing the amount as the child grows. It is not necessary that all the necessary amount of calcium is taken only through milk , but it can be done with other foods that also contain this mineral, so that the amount is the same.
The amount of calcium in foods will vary depending on the brand, size, or amount of the product that is eaten. It is not necessary to have to ingest the recommended amount of calcium daily as long as, if the average is made, the daily average of calcium is adequate. In the event that there is a high level of calcium in the child’s blood , it will not be due to the massive consumption of foods rich in this mineral, but it will be due to a medical condition that will have to be treated accordingly.
Thus, some of the foods that contain the most calcium are:
They are the most recurrent foods when it comes to calcium, which is why they are the main sources of it for most. Among dairy products we find foods such as milk, yogurt or cheese . Skimmed dairy has the same amount of calcium as non-skim
Some such as almonds, hazelnuts, walnuts or pistachios are high in calcium. The problem they suppose is that it is not fully absorbed and they have a caloric content to take into account for people who have some type of obesity problem.
3. BLUE FISH
This is the one that contains the most calcium, especially when it comes to canned fish. Sardines stand out , since during the heat treatment to which the preserve is subjected, the spine softens and the calcium from it passes directly to the meat.
Although it is not something that can be consumed daily , there are foods in this group that contain significant amounts of calcium such as prawns, prawns, mussels, cockles, octopus or clams.
It has in its favor that they can spice up any dish we cook, and they hardly add calories. Some examples are oregano, cinnamon, and bay leaf.
It is a basic food in the diet of any person and, it is also rich in calcium, although it is mainly concentrated in its peel. Its consumption is also recommended due to the concentration of vitamin D in its yolk.
They are rich in calcium but the presence of fiber and phytic acid drags part of it and prevents its total absorption. In order to minimize the effects of these it is recommended, when cooking them, respect the cooking times. White beans, chickpeas and lentils stand out.
For those people who are vegetarians , tofu is the solution to get calcium, it is also low in calories.
There is a higher concentration of calcium in green leafy vegetables, such as watercress or spinach. Kale, broccoli and Chinese cabbage are highly recommended as sources of calcium.