Milk not the only way to get calcium

A generation of “Got Milk?” commercials has made most parents aware that the calcium contained in milk and other foods is an important element in the diet of a growing child.

What might not be so commonly known is why calcium is so important, or which foods besides dairy products contain the important nutrient.

Padraic Bello, clinical dietician at Yuma Regional Medical Center, said the main reason there is a focus on kids getting calcium is that it serves a special function for bodies which aren't yet fully developed.

“Calcium's importance in growing children is bone health. The majority of our bone density is formed by the time of age 18,” said Bello. This means that a child who grows up without sufficient calcium can suffer from permanently weak bones. The need for calcium becomes greatest in adolescence, when bones have nearly reached their full size yet are still developing in terms of density.

The American Dietetic Association recommends that toddlers age 1-3 get around 500 mg a day of calcium, while children 4-8 should get around 800 mg a day. From ages 9-18 1,100 mg is the recommended number.

Dairy products such as milk, cheese and yogurt typically offer around 200-300 mg of calcium per serving, making them an excellent calcium source. Cereals and soy products such as soy milk and tofu also often have a large amount of added calcium. Beans, shellfish and some types of fish, such as perch and salmon, are foods which some people may be surprised to know also contain very high levels of calcium.

Spinach, kale, okra and greens naturally provide the most calcium in the vegetable food group, delivering around 100 mg per serving. Biscuits, tortillas, waffles, English muffins and hamburger and hotdog buns lead the starch department in calcium, with 60-140 mg per item. Citrus fruits and blackberries also contain for 20-50 mg of calcium, giving them healthy benefits beyond their vitamin C. And for a snack, consider a handful of almonds for 75 mg of calcium, or a scoop of ice cream, which has 100 mg.

Calcium can be found to a smaller extent in most vegetables and nuts. Eggs and products that contain eggs can also deliver a moderate amount of calcium.

For children to get full use out of their calcium intake, Bello notes that vitamin D is a necessary compliment. Vitamin D serves the important role of facilitating calcium's absorption into our intestinal tract. Cereal, milk, yogurt and cheese are often fortified with vitamin D, and high levels of the vitamin can naturally be found in most fish, as well as in eggs. One portion of fish, or about three servings of a fortified product, is enough to fulfill the daily recommendation. Alternatively, 20 minutes of sunlight per day also is enough to synthesize the necessary amount of vitamin D for most people.

By ensuring your child gets enough calcium and vitamin D, risks of bone complication later in his or her life can be minimized. For nutritionists such as Bello, this is an important consideration when determining a diet for any child.