Child health, Childhood Nutrition & Healthy Eating
Dairy Free Calcium Sources Top Foods Kids Need to Grow
Mar
Calcium is a crucial nutrient for growing children, playing a vital role in building strong bones and teeth. However, for children following a dairy-free diet, whether due to allergies, intolerances, or personal preferences, ensuring adequate calcium intake can be a challenge. As a parent or caregiver, it’s essential to understand the importance of calcium and explore alternative sources to support your child’s growth and development.
In this article, we’ll dive into the world of dairy-free calcium sources, highlighting the top foods that kids need to grow healthy and strong. We’ll discuss the role of calcium in a child’s diet, the challenges faced by those following a dairy-free lifestyle, and provide practical strategies for incorporating calcium-rich foods into your child’s meals and snacks. By the end of this article, you’ll be equipped with the knowledge and tools necessary to ensure your child receives the calcium they need to thrive, without relying on dairy products.
The Importance of Calcium for Growing Children
Calcium is an essential mineral that plays a crucial role in the growth and development of children. It is well-known for its role in building and maintaining strong bones and teeth, but it also has other important functions in the body. Children require adequate calcium intake to support their rapidly growing bodies and lay the foundation for lifelong bone health[1].
Role of calcium in bone development
Calcium is the primary building block of bones. During childhood and adolescence, bones undergo a process called modeling and remodeling, where old bone tissue is replaced by new bone tissue. Calcium is deposited into the bones, increasing bone density and strength. Peak bone mass, or the maximum amount of bone a person will have, is typically achieved by the late teens or early twenties. Adequate calcium intake during these critical years helps children reach their optimal peak bone mass, reducing the risk of osteoporosis later in life[2].
Calcium requirements for different age groups
Calcium requirements vary depending on a child’s age. The recommended daily allowance (RDA) for calcium is as follows:
- Birth to 6 months: 200 mg/day
- 7-12 months: 260 mg/day
- 1-3 years: 700 mg/day
- 4-8 years: 1,000 mg/day
- 9-18 years: 1,300 mg/day
It’s important to note that these are the minimum amounts needed to support bone health and prevent deficiencies. Some children may require more calcium due to individual factors such as genetics, physical activity level, or certain medical conditions[3].
Consequences of calcium deficiency in children
Insufficient calcium intake during childhood can lead to several health consequences. In the short term, children may experience symptoms such as muscle cramps, numbness, and tingling in the fingers. In more severe cases, calcium deficiency can lead to rickets, a condition characterized by soft, weak bones that are prone to fractures and deformities.
Factors affecting calcium absorption
Calcium absorption can be influenced by various factors, including vitamin D status, age, and the presence of certain compounds in food. Vitamin D plays a crucial role in calcium absorption, as it helps the body absorb calcium from the intestines. Children who have limited sun exposure or follow a vegan diet may be at risk for vitamin D deficiency, which can impact calcium absorption.
Challenges of Dairy-Free Diets for Children
While dairy-free diets have become increasingly popular, they can present unique challenges for growing children. Dairy products, such as milk, cheese, and yogurt, are often relied upon as convenient and accessible sources of calcium, protein, and other essential nutrients. When following a dairy-free diet, it’s crucial to be aware of the potential obstacles and take steps to ensure your child receives adequate nutrition[4].
Prevalence of dairy allergies and intolerances
Dairy allergies and intolerances are among the most common reasons for children to follow a dairy-free diet. Cow’s milk protein allergy (CMPA) affects approximately 2-3% of infants and young children, causing symptoms such as digestive issues, skin rashes, and respiratory problems. Lactose intolerance, which occurs when the body lacks the enzyme needed to digest lactose, is also prevalent among certain populations[5].
Nutritional concerns for dairy-free children
Dairy products are a significant source of several essential nutrients in a child’s diet, including calcium, vitamin D, protein, and vitamin B12. When eliminating dairy, it’s important to ensure that these nutrients are adequately replaced through other food sources or supplements. Failing to do so can lead to nutrient deficiencies, which may impact a child’s growth, development, and overall health.
Ensuring adequate calcium intake without dairy products
One of the primary concerns for dairy-free children is obtaining enough calcium. While dairy products are often touted as the best source of calcium, there are many other foods that can help children meet their daily requirements. These include leafy green vegetables, calcium-fortified plant-based milks, tofu, and canned fish with bones. Incorporating a variety of these foods into your child’s diet can help ensure they receive enough calcium to support healthy bone development[6].
| Food | Serving Size | Calcium (mg) | |
|---|---|---|---|
| 1 | Fortified soy milk | 1 cup | 300-450 |
| 2 | Tofu, calcium-set | 1/2 cup | 253 |
| 3 | Collard greens, cooked | 1/2 cup | 134 |
| 4 | Canned salmon with bones | 3 oz | 181 |
Potential impact on growth and development
Adequate nutrition is essential for a child’s proper growth and development. When following a dairy-free diet, it’s crucial to monitor your child’s growth and watch for any signs of nutrient deficiencies. Regular check-ups with a pediatrician can help ensure that your child is thriving and meeting their developmental milestones.
Plant-Based Calcium Sources
For children following a dairy-free diet, incorporating plant-based calcium sources is essential for maintaining optimal bone health. While dairy products are often considered the gold standard for calcium, many plant foods can provide significant amounts of this crucial mineral. By incorporating a variety of these foods into your child’s diet, you can help ensure they meet their daily calcium needs[7].
Leafy green vegetables
Leafy green vegetables, such as kale, collard greens, and bok choy, are excellent sources of calcium. These vegetables are also rich in other important nutrients, including vitamin K, which plays a role in bone metabolism. One cup of cooked collard greens contains approximately 268 mg of calcium, while one cup of cooked kale provides about 177 mg[8].
Calcium-fortified plant-based milks
Plant-based milks, such as soy, almond, and oat milk, are often fortified with calcium to levels comparable to cow’s milk. These milks can be a convenient and tasty way to boost your child’s calcium intake. When choosing plant-based milks, be sure to select unsweetened varieties and check the label to ensure they are fortified with calcium and vitamin D.
| Pros | Cons |
|---|---|
| Convenient source of calcium | May contain added sugars |
| Fortified with vitamin D | Some children may dislike the taste |
| Suitable for lactose intolerance and dairy allergies | More expensive than cow’s milk |
| Versatile ingredient in cooking and baking | Lower protein content than cow’s milk |
Calcium-set tofu
Tofu, particularly calcium-set varieties, can be a good source of calcium for dairy-free children. Calcium-set tofu is made by coagulating soy milk with calcium salts, resulting in a higher calcium content. A 3.5-ounce (100-gram) serving of calcium-set tofu contains about 350 mg of calcium, which is comparable to the amount found in one cup of cow’s milk[9].
Canned fish with bones
Canned fish with bones, such as sardines and salmon, are a good source of calcium and other important nutrients like omega-3 fatty acids and vitamin D. The bones in these fish are soft and edible, providing a concentrated source of calcium. A 3-ounce (85-gram) serving of canned salmon with bones contains approximately 181 mg of calcium.
- Incorporate canned fish into salads, sandwiches, or pasta dishes
- Mash canned fish with avocado or hummus for a calcium-rich spread
- Blend canned fish into dips or sauces for added nutrition
Calcium-Rich Seafood Options
Seafood is often overlooked as a source of calcium, but many types of fish and shellfish can contribute significantly to a child’s calcium intake. Incorporating calcium-rich seafood into a dairy-free diet can help ensure that children receive adequate amounts of this essential mineral. In addition to calcium, seafood also provides other important nutrients, such as omega-3 fatty acids, vitamin D, and protein, which support overall health and development[10].
Small fish with edible bones
Small fish with edible bones, such as sardines and anchovies, are excellent sources of calcium. The bones in these fish are soft and easily digestible, making them a good option for children. A 3-ounce (85-gram) serving of canned sardines contains approximately 325 mg of calcium, which is about one-third of the recommended daily intake for children aged 4-8 years.
Canned salmon with bones
Canned salmon with bones is another good source of calcium for dairy-free children. Like small fish, the bones in canned salmon are soft and edible, providing a concentrated source of calcium. A 3-ounce (85-gram) serving of canned salmon with bones contains about 181 mg of calcium[11].
Shellfish
Certain types of shellfish, such as oysters and shrimp, also contain calcium. Oysters are particularly high in calcium, with a 3-ounce (85-gram) serving providing approximately 135 mg. Shrimp, while lower in calcium than oysters, can still contribute to a child’s overall calcium intake, with a 3-ounce serving containing about 35 mg[12].
| Seafood | Serving Size | Calcium (mg) | |
|---|---|---|---|
| 1 | Sardines, canned with bones | 3 oz | 325 |
| 2 | Salmon, canned with bones | 3 oz | 181 |
| 3 | Oysters, raw | 3 oz | 135 |
| 4 | Shrimp, cooked | 3 oz | 35 |
Considerations for seafood consumption
While seafood can be a valuable source of calcium and other nutrients, it’s important to be mindful of potential concerns, such as mercury content and sustainability. Some types of fish, particularly larger predatory fish, may contain higher levels of mercury, which can be harmful to children’s developing nervous systems. When incorporating seafood into a child’s diet, choose low-mercury options, such as sardines, salmon, and shrimp, and consume them in moderation.
Calcium-Fortified Foods
Calcium-fortified foods can be a convenient and effective way to help dairy-free children meet their daily calcium requirements. Many products, including plant-based milks, cereals, and juices, are now fortified with calcium to levels comparable to or even exceeding those found in dairy products. By incorporating these foods into a child’s diet, parents can ensure that their children receive adequate calcium to support healthy bone development[13].
Calcium-fortified plant-based milks
Plant-based milks, such as soy, almond, oat, and rice milk, are often fortified with calcium to provide a dairy-free alternative to cow’s milk. These fortified milks can contain up to 450 mg of calcium per cup, which is similar to the amount found in cow’s milk. When choosing calcium-fortified plant-based milks, be sure to select unsweetened varieties to limit added sugar intake.
Calcium-fortified cereals and grains
Many breakfast cereals and grains are now fortified with calcium, providing a simple way to boost a child’s calcium intake. For example, a 1-cup serving of calcium-fortified orange juice can contain up to 500 mg of calcium, which is half of the recommended daily intake for children aged 4-8 years[14].
| Food Category | Examples |
|---|---|
| Plant-based milks | Soy milk, almond milk, oat milk, rice milk |
| Cereals | Fortified breakfast cereals, instant oatmeal |
| Grains | Calcium-fortified bread, tortillas, English muffins |
| Juices | Calcium-fortified orange juice |
Incorporating calcium-fortified foods into a child’s diet
To ensure that dairy-free children receive adequate calcium from fortified foods, parents can try the following strategies:
- Use calcium-fortified plant-based milks in cooking and baking
- Serve calcium-fortified cereals and grains for breakfast or snacks
- Offer calcium-fortified juices as an occasional treat
- Read labels carefully to identify products with the highest calcium content
Considerations when relying on fortified foods
While calcium-fortified foods can be a valuable addition to a dairy-free diet, it’s essential to remember that they should not be the sole source of calcium. Encouraging children to consume a variety of calcium-rich foods, including leafy greens, tofu, and canned fish with bones, can help ensure a well-rounded and nutritionally adequate diet. Additionally, some fortified foods may contain added sugars or other less desirable ingredients, so it’s important to read labels and choose products carefully[15].
Strategies for Incorporating Calcium-Rich Foods into a Child’s Diet
Ensuring that dairy-free children consume adequate calcium can be challenging, but with a bit of creativity and planning, parents can successfully incorporate calcium-rich foods into their child’s diet. By making calcium-rich foods appealing and accessible, parents can help their children develop healthy eating habits that support optimal bone development[16].
Make calcium-rich foods fun and appealing
Children are more likely to eat foods that are visually appealing and fun to eat. To encourage children to consume calcium-rich foods, parents can try the following strategies:
- Create fun shapes with calcium-rich foods, such as tofu cubes or kale chips
- Use cookie cutters to make shapes out of calcium-fortified bread or tortillas
- Offer dips, such as hummus or guacamole, to make calcium-rich vegetables more appealing
- Involve children in meal planning and preparation to help them feel more invested in their food choices
Incorporate calcium-rich foods into familiar dishes
Introducing new foods can be challenging, but incorporating calcium-rich ingredients into familiar dishes can help children accept them more easily. For example:
- Add leafy greens, such as spinach or kale, to pasta dishes, smoothies, or pizza
- Use calcium-fortified plant-based milks in place of cow’s milk in recipes
- Include canned fish with bones in sandwiches, salads, or pasta dishes
- Substitute calcium-set tofu for meat in stir-fries or tacos
Offer calcium-rich snacks
Snacks provide an opportunity to boost a child’s calcium intake between meals. Parents can offer calcium-rich snacks, such as:
- Smoothies made with calcium-fortified plant-based milk and leafy greens
- Calcium-fortified cereals with plant-based milk
- Hummus or a bean dip with calcium-rich vegetables for dipping
- Chia seed pudding made with calcium-fortified plant-based milk[17]
Lead by example
Children often mimic the eating habits of their parents, so it’s essential for parents to model healthy eating behaviors. By consuming calcium-rich foods themselves, parents can demonstrate the importance of a calcium-rich diet and encourage their children to do the same[18].
| Strategy | Examples |
|---|---|
| Make foods fun and appealing | Create shapes, use cookie cutters, offer dips |
| Incorporate calcium-rich foods into familiar dishes | Add greens to pasta, use fortified plant-based milks in recipes |
| Offer calcium-rich snacks | Smoothies, fortified cereals, hummus with vegetables |
| Lead by example | Model healthy eating habits, consume calcium-rich foods |
Other Factors Supporting Calcium Absorption and Bone Health
While consuming calcium-rich foods is essential for maintaining strong bones, several other factors can influence calcium absorption and overall bone health in children. By understanding these factors, parents can take a comprehensive approach to support their child’s skeletal development, even in the absence of dairy products[19].
Vitamin D
Vitamin D plays a crucial role in calcium absorption and bone health.This essential nutrient helps the body absorb calcium from the digestive tract and regulates calcium levels in the blood. Children can obtain vitamin D through exposure to sunlight, as well as from food sources such as fatty fish, egg yolks, and fortified foods. If a child’s vitamin D levels are low, their doctor may recommend a supplement to ensure adequate calcium absorption and bone mineralization.
Physical activity
Engaging in regular physical activity, particularly weight-bearing exercises, can help promote bone health in children. Weight-bearing activities, such as running, jumping, and dancing, put stress on the bones, stimulating them to become stronger and denser. Encouraging children to participate in age-appropriate physical activities can help support their skeletal development and reduce the risk of osteoporosis later in life.
Limiting calcium inhibitors
Certain substances can interfere with calcium absorption, reducing the body’s ability to utilize this essential mineral. These calcium inhibitors include:
- Phytates: Found in whole grains, legumes, and nuts
- Oxalates: Present in spinach, rhubarb, and beet greens
- Caffeine: Found in coffee, tea, and soft drinks[20]
While these foods can still be part of a healthy diet, consuming them in moderation and pairing them with calcium-rich foods can help minimize their impact on calcium absorption.
Maintaining a healthy body weight
Maintaining a healthy body weight is essential for overall health, including bone health. Being underweight can lead to weakened bones, while excess body weight can put additional stress on the skeletal system. Encouraging children to adopt healthy eating habits and engage in regular physical activity can help them maintain a healthy body weight and support their bone development[21].
| Factor | Importance | |
|---|---|---|
| 1 | Vitamin D | Helps the body absorb calcium and regulates calcium levels in the blood |
| 2 | Physical activity | Stimulates bones to become stronger and denser |
| 3 | Limiting calcium inhibitors | Reduces interference with calcium absorption |
| 4 | Maintaining a healthy body weight | Supports overall bone health and development |
Working with Healthcare Professionals to Ensure Optimal Calcium Intake
Collaborating with healthcare professionals is essential for parents of dairy-free children to ensure their child receives adequate calcium for proper growth and development. Pediatricians, registered dietitians, and other healthcare providers can offer valuable guidance and support in creating a personalized nutrition plan that meets a child’s specific needs[22].
Consult with a pediatrician
Regular check-ups with a pediatrician can help monitor a child’s growth and development, as well as identify any potential health concerns related to calcium intake. Parents should discuss their child’s dairy-free diet with their pediatrician and ask about recommended calcium intake based on age, sex, and individual needs. Pediatricians may also recommend vitamin D supplements or other strategies to support calcium absorption and bone health.
Work with a registered dietitian
A registered dietitian (RD) specializing in pediatric nutrition can be an invaluable resource for parents of dairy-free children. An RD can assess a child’s current diet, identify potential nutrient gaps, and develop a personalized meal plan that ensures adequate calcium intake from non-dairy sources. They can also provide practical tips for incorporating calcium-rich foods into a child’s diet and offer guidance on calcium supplementation if necessary.
Communicate with other healthcare providers
If a child has specific health conditions or allergies that impact their diet, it’s essential to communicate with all healthcare providers involved in their care. This may include allergists, gastroenterologists, or other specialists. By keeping all healthcare providers informed about a child’s dairy-free diet and calcium needs, parents can ensure that their child receives comprehensive and coordinated care[23].
Stay informed and advocate for your child
Parents play a crucial role in advocating for their child’s health and well-being. Staying informed about the latest research and recommendations related to calcium intake and bone health can help parents make informed decisions about their child’s nutrition. Parents should feel empowered to ask questions, express concerns, and work collaboratively with healthcare professionals to ensure their child receives the best possible care[24].
| Professional | Role |
|---|---|
| Pediatrician | Monitors growth and development, recommends calcium intake and supplements |
| Registered Dietitian | Assesses diet, develops personalized meal plans, provides guidance on calcium-rich foods |
| Other Specialists | Address specific health conditions or allergies that impact diet and calcium needs |
By working closely with healthcare professionals, parents can feel confident that their dairy-free child is receiving the necessary support and guidance to ensure optimal calcium intake and overall health.
Frequently Asked Questions
Calcium requirements for dairy-free children are the same as for those who consume dairy. The recommended daily calcium intake varies by age: 500-800 mg for children aged 1-3 years, 800-1,300 mg for children aged 4-8 years, and 1,300 mg for children aged 9-18 years.
Excellent non-dairy sources of calcium include leafy green vegetables (such as spinach, kale, and collard greens), calcium-fortified plant-based milks and juices, calcium-set tofu, canned fish with bones (like sardines and salmon), and certain nuts and seeds (such as almonds and chia seeds).
Yes, with careful planning and a balanced diet, dairy-free children can obtain adequate calcium from non-dairy sources. Incorporating a variety of calcium-rich plant-based foods, fortified products, and calcium supplements (if recommended by a healthcare professional) can help ensure optimal calcium intake.
If your child is reluctant to eat calcium-rich foods, try making them more appealing by incorporating them into favorite dishes, creating fun shapes or presentations, and offering dips or sauces. You can also involve your child in meal planning and preparation to encourage them to try new foods.
Regular check-ups with your child’s pediatrician can help monitor their growth and development, which can indicate if they are getting enough calcium. Your healthcare provider may also recommend blood tests to check calcium levels or bone density scans to assess bone health. Keeping a food diary to track your child’s calcium intake can also be helpful.
Calcium supplements are generally safe when taken as directed, but they can cause side effects in some people, such as constipation, gas, or bloating. To minimize the risk of side effects, choose a reputable brand, follow dosage instructions carefully, and consult with your child’s pediatrician before starting any supplement regimen.
Several factors can influence calcium absorption, including vitamin D status, the presence of certain compounds in foods (such as phytates and oxalates), and individual factors like age and overall health. Ensuring adequate vitamin D intake, consuming calcium-rich foods throughout the day, and limiting the intake of calcium inhibitors can help optimize calcium absorption.
Reference list
-
- Greer FR, Krebs NF, American Academy of Pediatrics Committee on Nutrition. Optimizing bone health and calcium intakes of infants, children, and adolescents. Pediatrics. 2006;117(2):578-585.
- Abrams SA. Calcium and vitamin D requirements of enterally fed preterm infants. Pediatrics. 2013;131(5):e1676-e1683.
- Weaver CM, Proulx WR, Heaney R. Choices for achieving adequate dietary calcium with a vegetarian diet. The American Journal of Clinical Nutrition. 1999;70(3):543s-548s.
<4>Critch JN, Canadian Paediatric Society, Nutrition and Gastroenterology Committee. Nutrition for healthy term infants, six to 24 months: An overview. Paediatrics & Child Health. 2014;19(10):547-552.
- Mangels AR, Messina V. Considerations in planning vegan diets: Infants. Journal of the American Dietetic Association. 2001;101(6):670-677.
- Straub DA. Calcium supplementation in clinical practice: A review of forms, doses, and indications. Nutrition in Clinical Practice. 2007;22(3):286-296.
- Sunyecz JA. The use of calcium and vitamin D in the management of osteoporosis. Therapeutics and Clinical Risk Management. 2008;4(4):827-836.
- Gibson RS, Bailey KB, Gibbs M, Ferguson EL. A review of phytate, iron, zinc, and calcium concentrations in plant-based complementary foods used in low-income countries and implications for bioavailability. Food and Nutrition Bulletin. 2010;31(2 Suppl):S134-S146.
- Lonnerdal B. Calcium and iron absorption–mechanisms and public health relevance. International Journal for Vitamin and Nutrition Research. 2010;80(45):293-299.
- Pettifor JM. Calcium and vitamin D metabolism in children in developing countries. Annals of Nutrition and Metabolism. 2014;64 Suppl 2:15-22.
- Winzenberg T, Shaw K, Fryer J, Jones G. Effects of calcium supplementation on bone density in healthy children: Meta-analysis of randomised controlled trials. BMJ. 2006;333(7572):775.
- Keller JL, Lanou A, Barnard ND. The consumer cost of calcium from food and supplements. Journal of the American Dietetic Association. 2002;102(11):1669-1671.
- Cashman KD. Calcium intake, calcium bioavailability and bone health. British Journal of Nutrition. 2002;87(S2):S169-S177.
- Holick MF. Vitamin D deficiency. New England Journal of Medicine. 2007;357(3):266-281.
- Misra M, Pacaud D, Petryk A, Collett-Solberg PF, Kappy M. Vitamin D deficiency in children and its management: Review of current knowledge and recommendations. Pediatrics. 2008;122(2):398-417.
- Nicklas TA. Calcium intake trends and health consequences from childhood through adulthood. Journal of the American College of Nutrition. 2003;22(5):340-356.
- Rafferty K, Heaney RP. Nutrient effects on the calcium economy: Emphasizing the potassium controversy. The Journal of Nutrition. 2008;138(1):166S-171S.
- Heaney RP. Calcium, dairy products and osteoporosis. Journal of the American College of Nutrition. 2000;19(sup2):83S-99S.
- Wang L, Manson JE, Sesso HD. Calcium intake and risk of cardiovascular disease: A review of prospective studies and randomized clinical trials. American Journal of Cardiovascular Drugs. 2012;12(2):105-116.
- Gueguen L, Pointillart A. The bioavailability of dietary calcium. Journal of the American College of Nutrition. 2000;19(sup2):119S-136S.
- Weaver CM, Heaney R. Calcium. In: Shils ME et al., eds. Modern Nutrition in Health and Disease. 10th ed. Philadelphia, PA: Lippincott Williams & Wilkins; 2006:194-210.
- Barger-Lux MJ, Heaney RP. Effects of above average summer sun exposure on serum 25-hydroxyvitamin D and calcium absorption. The Journal of Clinical Endocrinology & Metabolism. 2002;87(11):4952-4956.
- Sarkissian A, O’Connor DL, Kramer MS, Darlington G, Barr SI. Calcium and vitamin D intakes during infancy: Associations with bone health and growth at 3 years of age. Applied Physiology, Nutrition, and Metabolism. 2011;36(1):126-134.
- Miller JZ, Smith DL, Flora L, Slemenda C, Jiang X, Johnston CC. Calcium absorption from calcium carbonate and a new form of calcium (CCM) in healthy male and female adolescents. The American Journal of Clinical Nutrition. 1988;48(5):1291-1294.
