Include these 5 foods in children’s diet, you will get plenty of calcium

Updated: 23-06-2025, 04.41 PM

What is news?

Calcium is very important for children because it helps to keep bones and teeth strong. Apart from this, it is also important for working properly of muscles, nervous system and hormones. Parents usually give children like milk and yogurt, but if the child does not drink milk, these five foods can be included in the diet to compensate for calcium deficiency.

Green leafy vegetables

Green leafy vegetables such as spinach, keel, broccoli, leafy beet and mustard leaves are considered to be the best source of calcium. These vegetables are not only rich in calcium, but they also have vitamin-K, vitamin-C and iron, which are beneficial for children. You can feed these vegetables to children in the form of soup, salad or vegetable. Consumption of green leafy vegetables also give many more benefits.

Almond

Almonds contain calcium as well as magnesium, which is necessary for bone health. Apart from this, almonds contain omega-3 fatty acids and proteins, which are important nutrients for children’s development. There are many ways to eat almonds for children. If you want, you can roast or soak them. Consumption of almonds give many more benefits.

Almond milk

Almond milk is a nutritious option, which contains a good amount of calcium. This milk can also be a good option for children who do not like cow’s milk. You can also make almond milk at home. For this, first soak almonds in water overnight, then grind the soaked almonds in a grinder and add water to it and filter it.

Fig

Both types of figs are dried or fresh, figs are the best source of calcium. Dried figs contain about 30 mg of calcium in a medium -sized fig, which is doubled with calcium present in milk. At the same time, eating 2 to 3 fresh figs can provide about 50 mg of calcium to the child. If you want, you can soak figs in milk and give it to children.

Orange

Orange is not only a good source of vitamin-C, folate and potassium, but also has a good calcium content. A medium -sized orange contains about 40 mg of calcium. Apart from this, citric acid is also found in oranges, which can help in absorbing calcium in the body. If you want, you can also give orange juice to children.