Making sure children get their calcium needs met is by far one of the hottest topics of conversation among parents. It’s a nutrient that is often high on the list of priorities when it comes to our kids. However, even if you’re well aware that calcium is vital for your child’s needs, how to effectively include it into their diet is another question altogether!

But before going into some simple ways you can ensure your 3-5-year-old child gets their daily dose of calcium, let’s first understand just why this nutrient is so crucial for their health and development and how to recognise signs of low calcium levels that they may be showcasing.

What is calcium and why is it important for this age group?

Calcium is a really important nutrient that plays a key role in the growth and development of bones, as well as other functions such as regulating blood pressure, assisting in muscle contractions and nerve stimulations, and even helping with learning and memory functions. It’s typically found in foods such as dairy and dark green vegetables. As children are constantly growing at a very fast rate, especially children within the 3-5 year age bracket, their diet needs to be continually supplying them with sufficient amounts of calcium - especially as it isn’t naturally produced in the body. In addition, children within this age group tend to retain less calcium within their bones than children going through puberty, so it’s even more critical that they get the right amounts.

In addition, conditions such as osteoporosis and poor bone health later on in life could be a consequence of a lack of calcium in their diet, and at this very early stage in their lives, developing proper physical strength and healthy bones will set the pace for their future.

Now we know how crucial calcium is for your child’s diet and long-term health, how do we recognise when a child within this age group is suffering from low levels of this nutrient?

What are the signs of low calcium in my child?

While signs of a calcium deficiency are often difficult to recognise, especially in a young child who isn’t as able to accurately convey what they’re feeling in the same way as an adult, some key signs you can look out for include:

Brittle nails.

Numbness and tingling.

Dental problems.

Muscle aches, cramps and spasms.

A poor appetite.

Nervous irritability.

How do I increase my child’s calcium intake?

At face value, we understand how this may seem a bit overwhelming, but before you start worrying, it’s actually very easy to ensure your child meets their calcium requirements.

Here are a few ways to make calcium intake easier for your child:

Remember the importance of Vitamin D

The first thing to think about is whether your child is receiving enough Vitamin D, as Vitamin D is needed so the body can absorb calcium. Ways to increase your child’s Vitamin D intake include giving them foods such as salmon, mushrooms, and egg yolks, and exposing them to regular sunlight. Once your child is being fed a good amount of vitamin D, you can focus on increasing the amount of calcium your child drinks and eats daily.

Try adding these foods into your child’s diet:

Dairy products: milk, cheese and yoghurt

Dairy foods are an easy choice when it comes to calcium. Dairy-rich foods such as milk, cheese and yoghurt are loved by kids, can be eaten with breakfast, lunch or dinner, and most importantly - they are full to the brim with calcium! In fact, dairy products like these are considered to be one of the best natural sources of this nutrient.

Dark green, leafy vegetables

Dark coloured vegetables such as broccoli, Brussel sprouts, collard greens and cooked kale are wonderful sources of calcium. However, we know that children can be fussy, especially when it comes to vegetables, so try mixing them in with foods they may love such as tomato pasta.

Soy-Based Foods

If your family is dairy-free, vegetarian or vegan, then getting creative with different forms of soy can be a great alternative way to boost your child’s calcium levels, as well as feeding them some good source of protein! Try out soy in its various forms such as soy milk, soy yoghurt, soy nuts, dry-roasted soybeans or tofu.

Canned Salmon

Canned salmon is thought of as one of the best dietary sources of calcium. This tasty fish is also full of healthy omega-3 fats and vitamin D, is more than simple to prepare and is extremely versatile. Try adding canned salmon to macaroni and cheese, spreading it over whole-grain crackers or pita wedges, or mixing it into mashed or sweet potatoes.

Figs

Colourful, nutritious and sweet, figs are an ideal snack that many children love. Packed with calcium, antioxidants and Vitamin B6, figs can be eaten raw, baked, caramelised or roasted. Try giving them 169 milligrams per serving (10 figs) as a dessert after dinner or present them as a treat.

Nuts and Seeds

Nuts and seeds are perfect calcium-filled snacks that children can enjoy as healthy snacks in between meals. Alternatively, nuts and seeds can be a great topper for meals and an easy way to incorporate more calcium into your child’s diet.

Now, let’s get a better idea of how much calcium you need to be giving your little one on a daily basis:

How much calcium do I give my child per day?

When we’re talking about calcium and children within this age bracket, the bottom line is that calcium is utterly essential to their growth and development, so the more calcium you feed them the better. To break this down into measurements:

Children aged 1-3 years old are advised to have 700 milligrams of calcium per day. This equates to two servings of milk.

Children aged 4-8 years old are advised to have 1,000 milligrams of calcium per day. This equates to about three servings of milk.

What should I know about my child’s calcium needs?

Their growing bones and teeth need calcium.