The recommended daily intake of calcium for children varies depending on their age. Ensuring adequate calcium intake is crucial for supporting bone growth and overall health during childhood. The Food and Nutrition Board of the U.S. National Academy of Sciences recommends 800 to 1,300 mg of calcium daily for children.
Why is Calcium Important for Children?
Calcium is the chief supportive element in bones and teeth. About 99 percent of the calcium in the human body is held in the bones and teeth. The remaining 1 percent circulates in the bloodstream, where it performs a variety of important functions. It helps to contract muscles and to regulate the contractions of the heart. It plays a role in the transmission of nerve impulses and in the clotting of blood. Calcium is involved in the stimulation of contractions of the uterus during childbirth and in the production of milk. It also regulates the secretion of various hormones and aids in the functioning of various enzymes within the body.
What are the Recommended Daily Calcium Intakes for Children?
The Food and Nutrition Board of the U.S. National Academy of Sciences recommends the following daily calcium intakes for children:
- Infants: Human breast milk is the perfect food for infants, provided it comes from a healthy, well-nourished mother. Breast-fed infants may need supplements of iron and vitamin D during the first six months of life and fluoride after six months.
- Children (1-8 years): 800 to 1,300 mg daily
- Adolescents (9-18 years): 800 to 1,300 mg daily
How Can Children Get Enough Calcium?
Calcium is plentiful in nature. Food sources high in calcium include:
- Milk, cheese, yogurt, and other dairy products
- Leafy green vegetables such as broccoli, turnips, and collard greens
- Seafood such as salmon and sardines
What Happens if Children Don’t Get Enough Calcium?
A low calcium intake during childhood, and especially during the adolescent growth spurt, may predispose one to osteoporosis, a disease characterized by reduced bone mass, later in life. Faulty metabolism of calcium during childhood may result in rickets.
What Other Nutrients Help Calcium Absorption?
Vitamin D is a key ingredient in various hormones that enable calcium to pass from the digestive system into the blood, bones, and teeth. Approximately 30 percent of dietary calcium is absorbed when there is adequate vitamin D intake.
What are the Effects of Too Much Calcium?
An individual experiencing vitamin D poisoning may complain of weakness, fatigue, loss of appetite, nausea, and vomiting. In infants and children there may be growth failure.
Ensuring children receive the recommended daily intake of calcium is essential for healthy development. This can be achieved through a balanced diet rich in calcium-rich foods and, when necessary, supplements.
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