10 Best Calcium-Rich Foods for Kids

Calcium-Rich Foods for Kids Calcium is an essential nutrient for growing children. It helps build strong bones and teeth while keeping them healthy as they grow into teenagers. 1. Dairy Products Dairy products like cow’s milk, yogurt, and cheese are excellent sources of calcium and essential for bone development. If your child doesn’t like milk, you can offer yogurt or cheese as an alternative. It is recommended to include at least one serving of dairy in your child’s daily diet. ✅ Other options: Buttermilk, paneer (cottage cheese), kefir, and fortified plant-based milk (like almond or soy milk). 2. Oranges Oranges are rich in calcium and also contain vitamin C, potassium, magnesium, and folate, which support immunity and energy levels. Fresh orange juice is a healthier choice than fortified juices. ✅ Other options: Tangerines, clementines, and grapefruit. 3. Almonds Almonds are great for brain development and memory while also being a fantastic source of calcium. They provide healthy fats, fiber, and antioxidants that support overall health. You can serve them as almond butter, almond milk, or a delicious almond milkshake. ✅ Other nuts & seeds: Walnuts, cashews, sunflower seeds, and chia seeds. 4. Green Vegetables Leafy greens such as spinach, okra, broccoli, green beans, cluster beans, and green peas are excellent sources of calcium. These vegetables also provide fiber, iron, and essential vitamins for a healthy diet. ✅ Other greens: Kale, cabbage, bok choy, and turnip greens. 5. Beans and Lentils Beans and lentils like white kidney beans, navy beans, chickpeas, and soybeans provide a good amount of calcium, protein, and fiber, which are essential for muscle and bone development. You can cook them in curries or prepare creative dishes like patties, cheesy bean quesadillas, hummus, or black beans with rice. ✅ Other options: Lentils (masoor dal, moong dal), black-eyed peas, and pinto beans. 6. Whole Grains and Cereals Whole grains like quinoa, bajra (pearl millet), and brown rice contain high levels of calcium and other essential nutrients for energy and digestion. You can make healthy snacks like no-bake energy bars or crunchy cookies for a tasty treat. ✅ Other grains: Oats, ragi (finger millet), wheat bran, and amaranth. 7. Meat, Chicken, and Fish Red meat, chicken, and fish—such as tuna, trout, shrimp, salmon, and sardines—are rich in calcium, protein, and omega-3 fatty acids, which are essential for bone strength and brain development. You can prepare them as curries, wraps, or nuggets to make them more appealing to kids. ✅ Other options: Mutton, turkey, crab, and shellfish. 8. Sesame Seeds Sesame seeds are superfoods packed with calcium and known for their nutty taste. They can be sprinkled on salads, pasta, soups, or added to bread for extra nutrition. These tiny seeds also promote healthy digestion and skin. ✅ Other seeds: Flaxseeds, pumpkin seeds, and hemp seeds. 9. Eggs Eggs are a great source of protein, vitamins, and calcium, which help strengthen bones and teeth while supporting muscle growth. They can be prepared in omelets, boiled, scrambled, or as part of pancakes and baked goods. ✅ Other protein sources: Tofu, paneer, and Greek yogurt. 10. Figs and Dried Fruits Figs, dates, and raisins are natural sources of calcium, fiber, and antioxidants that boost digestion and overall health. You can add them to oatmeal, smoothies, or energy balls for a delicious treat. ✅ Other dried fruits: Prunes, apricots, and dried mulberries. If you feel your child isn't getting enough calcium from their diet, consider consulting a nutritionist or dietitian to create a well-balanced meal plan tailored to their needs. Ensuring adequate calcium intake from a young age helps in stronger bones, better immunity, and overall healthy growth. Maria Nadeem Khan is a renowned Nutritionist, Registered Dietitian & Lifestyle coach with expertise in Clinical Nutrition and Dietetics and over 12 + years of experience. She is a Membership Coordinator of the Pakistan Nutrition and Dietetic Society Lahore Chapter, and actively conducts and participates in Nutrition Education sessions and Workshops She is giving dietary services and Nutrition Therapy at Rainbow Obesity and Eating Disorders Center Shadman, Lahore along with a team of Psychiatrists and Psychologists. Delicious Corner by Maria Nadeem offers exotic and delicious recipes that are nutrient-dense which helps in boosting metabolism and immunity and helps in weight loss Website: https://marianadeemkhan.com/ Facebook :   / rdmarianadeem   Linkedin: linkedin.com/in/maria-nadeem-khan-67a9ba94 Instagram:   / dieticianmarianadeem   Tiktok: https://www.tiktok.com/@maria.nadeem.... Whatsapp: +923214822271