Calcium is one of the most important minerals for growing children. It plays a crucial role in building strong bones and teeth, supporting muscle function, and helping the heart and nerves work properly.
Recommended Calcium Intake for children : –
As per Indian Guidelines (ICMR):
Age Group Daily Calcium Needed
1–3 years 500 mg
4–6 years 550 mg
7–9 years 650 mg
10–12 years 850 mg
13–17 years 1000 mg
To help children meet their daily calcium requirements, it’s essential to incorporate calcium-rich foods into their regular meals. Calcium is found in many foods—both animal- and plant-based—making it easy to add to any diet, including vegetarian and vegan options.
Dairy Foods (Great sources)
Milk
Curd (yogurt)
Cheese or paneer
Buttermilk
Plant-Based & Indian Foods
Ragi (finger millet)
Amaranth leaves
Soybeans and tofu
Almonds
Sesame seeds
Dried figs
Fortified Foods
Fortified plant milk (soy, almond)
Fortified cereals and flour
Calcium is a key nutrient that supports your child’s growth and bone development. By including a variety of calcium-rich foods—like dairy products, leafy greens, nuts, and fortified items—you can easily meet their daily needs. Start early, offer balanced meals, and make healthy eating a habit. Strong bones today mean a healthier tomorrow.
Mrs. Revathy V.K, Msc