Calcium-rich foods for kids.

 10 best calcium-rich foods for kids. 

Calcium is among the most essential nutrients for growing kids it aids the formation and development of bones and teeth and helps maintain bone density and bone mass during adolescence so if you are wondering which calcium-rich foods you can feed your kid you are at the right place.

1. Dairy products.  dairy products such as cow's milk yogurt and cheese are excellent sources of calcium if your kid does not like milk you may substitute it with yogurt and cheese it is recommended that you include at least one serving of dairy product every day in your little one's diet.
 

2. Oranges. oranges are not only rich in calcium but also contain vitamin c potassium magnesium and folate it is recommended that you give fresh orange juice instead of fortified juices.

3. Soy. soy is a healthy dose of ion fiber and minerals like phosphorus magnesium and thiamine you can use soy products like soy milk soy yogurt and tofu to prepare delicious recipes soy milk is also a good alternative for children who are lactose intolerant.

4. Almonds. almonds boost brain power and memory and are an excellent source of calcium you can feed almonds in the form of almond butter almond milk or a milkshake.

5. Green vegetables. many green vegetables such as spinach okra broccoli amaranth french beans cluster beans green peas etc are also excellent sources of calcium you can disguise the vegetables and prepare interesting recipes like mixed stir-fried vegetables curries vegetable cutlets baked vegetable patties pizzas wraps etc.

6. Beans and lentils. beans and lentils like white kidney beans navy beans chickpeas and soybeans are excellent sources of calcium you may cook them in curries or make interesting recipes like patties cheesy bean quesadillas hummus black beans with rice etc.

7. Cereals.  rargai bhajra brown rice etc contain high amounts of calcium you can try different recipes like no-bake health bars or cookies for a crunchy treat for snack time.

8. Fish and meat. red meat chicken and fish such as tuna trout shrimp horde salmon and sardines are excellent sources of calcium you can prepare fish and meat curries or feed them to your little one in the form of wraps or nuggets.

9. Sesame seeds. sesame seeds are superfoods rich in calcium and famous for their nutty taste they can be added to salads pasta soups bread etc.

10. Eggs. eggs provide high amounts of protein and vitamins but also have a considerable amount of calcium which helps strengthen their bones and teeth if you feel your child is eating poorly or is not getting enough calcium you should consult your doctor and get supplements prescribed for him.

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