Imagine your child running, jumping, and playing with confidence, supported by strong, healthy bones. The key to those strong and healthy bones lies in understanding the power of calcium and vitamin D. Let's dive into this guide to discover how these important nutrients can shape your child's growth and well-being.
Calcium is a vital mineral that plays a key role in keeping our bones and teeth strong. According to the Harvard T.H. Chan School of Public Health, about 99% of the calcium in our bodies is stored in those areas. Calcium also helps our heart, muscles, and nerves function properly. If the body doesn't get enough calcium from daily intake, it will take what it needs from the bones, which can weaken them over time. That's why making sure children get the right amount of calcium as they grow is so important.
Babies (0–6 months): 200 mg (usually covered by breast milk or formula)
Babies (6–12 months): 260 mg (usually covered by breast milk or formula)
Children (1–3 years): 700 mg
Children (4–8 years): 1,000 mg
Remember to always consult with your healthcare provider for any personalized advice on supplements or dietary needs.
To help your child get enough calcium, include these foods in their diet:
Dairy products like milk, yogurt, and cheese
Plant-based drinks like soy or almond milk with added calcium
Broccoli, tofu, chickpeas, lentils, and fish, like canned salmon
Dark-green leafy vegetables like kale and turnip greens
Juices and cereals with added calcium
Vitamin D is essential because it helps the body absorb calcium. It can be found in foods like fatty fish, dairy with added vitamins and plant-based products, and egg yolks. You can also get vitamin D from the sun’s rays!
Stepping outside and into sunlight also helps our bodies produce vitamin D naturally. The sun’s rays hit the skin and use energy to turn something in your skin (called cholesterol) into vitamin D. Don’t forget the sunscreen!
Remember that encouraging your child to be active is also a great way to support their bone health. Activities like running, jumping, and playing sports help build strong bones because they make muscles work against gravity and put pressure on the bones. This pressure tells the body to make bones stronger, like how the wind helps plant stems grow stronger.
For babies under 1 year old, they need about 400 IU (units) of vitamin D each day. If your baby drinks at least 32 ounces of formula daily, they're getting enough vitamin D since formula should already contain 400 IU. But if your baby is mostly on breast milk or drinks less formula, they might need a little extra vitamin D. Once kids turn 1 year old, they need at least 600 units of vitamin D every day.
If your child is dairy-free, there are still plenty of ways to ensure they get enough vitamin D:
Offer drinks that have added (fortified) calcium and vitamin D.
Include foods like fatty fish (salmon or mackerel) and egg yolks.
Almonds are a great source of vitamin D too.
Encourage outdoor play for natural vitamin D from the sun.
Ensuring your child gets enough calcium and vitamin D is crucial for their bone health and overall well-being. By including a variety of calcium-rich foods and encouraging regular physical activity outside, you can help your child build strong bones that will support them throughout their life.
