Daily calcium requirements

Calcium is a mineral that is mostly present in your child’s bones and it is an important mineral for growth.

Calcium is required for the normal development and maintenance of the skeleton.

99% of calcium is stored in bones and teeth.

The remaining is found in our bodily fluids and is important for our heart, nerves and hormone levels.

Having a diet with foods that are high in calcium to meet daily requirements is necessary for development.

Calcium is found predominantly in milk and milk-based foods, with smaller amounts in bony fish, legumes and certain nuts, fortified soy beverages and breakfast cereals.

Sodium intake can also affect calcium requirements and Vitamin D is essential to for calcium absorption.

• Brazil nuts.
• Bok Choy.
• Tofu.
• Sesame seed paste.
• Milk. 1 cup equates to 300 mg.
• Cheese. 1½ oz contains approx. 300 mg of calcium.
• Yoghurt. 8 oz provides approx. 300 mg of calcium.
• Spinach. 1 cup of spinach provides approx. 100 mg of calcium.
• Broccoli. ½ cup of cooked or 1 cup of raw broccoli contains approx. 45 mg of calcium.
• Salmon. ½ a cup of salmon contains approx. 400 mg of calcium.
• Almonds. For example 15 almonds provides approx. 40 mg of calcium.
• Bread. 2 slices of bread (30 g) provides a child with 200 mg of calcium for example.
• Sweet potato. ½ a cooked sweet potato contains approx. 44 mg of calcium.
• Orange. 1 medium size orange has 40-50 mg of calcium.

The amount of calcium requirements varies depending on the age of the child.

The recommended guidelines for the differing ages are:

Babies:

• 210-270 mg of calcium each day.

Toddlers (age 1-3 years):

• 500 mg of calcium each day (about 2 glasses of milk).

Preschool and younger school age children (age 4-8 years):

•  800 mg of calcium each day (about 3 glasses of milk).

Older school age children and teens (age 9-18 years):

• 1300 mg of calcium each day. This higher level of calcium is especially important once they begin puberty (about 4 glasses of milk).