calcium rich foods

Child growth is mandatory for the baby to be healthy and strong. When it comes to growth, vitamins, minerals, calcium, iron, and many more different nutrient combinations are needed. Among all of these, calcium is one of the most important nutrient factors that the baby should possess for having strong bones and teeth. The main factor to know which you are giving calcium-rich foods is that, only when the baby has an adequate amount of Vitamin D, the absorption of calcium in the body will be better.

Here are the benefits of calcium-rich foods for the kids’ bodies:

  1. Improve nerve function.
  2. Makes bones healthy and strong.
  3. Helps in maintaining your teeth’ growth better and stronger.
  4. Prevents diseases like rickets.
  5. For better heart functioning too.

If you are a mom who breastfeeds or formula feed for any reason, make sure that the calcium level is at the right point. A study has proved that kids who are drinking formula milk have fewer calcium levels compared to babies who have breast milk. If you are not accurate about the level of calcium needed for your kid, here is a simple list that will help you.

  • Babies from 0 to 6 months will require 200 mg of calcium per day.
  • Babies from 7 to 12 months require 250 – 260 mg of calcium every single day.

Even though cows’ milk gives you a huge amount of calcium, it is not recommended to give them to babies below 1 year. This is because cow’s milk is quite hard to digest because of the budding parts of the body.

Once your baby has crossed its 6 months, here are some of the calcium-rich foods that you can start for building their calcium levels better.

1. Almonds:

One of the safest nuts which will add nutritional value to the baby’s growth. Always make sure that the moms also have them for better strength to manage the little one. Almonds are not only rich in calcium content but also helps in boosting immunity level and healthy weight gain.

Recipe 1: You can soak them overnight, grind with a little amount of breast milk and give them to babies. 

Recipe 2: You can make the almonds in the form of powder, and add them to their vegetable or kanji.

Image Source: Pexels.com

2. Tofu:

Since paneer is a source of milk products, tofu is the best alternative for calcium-rich products. You can replicate all the paneer recipes with the tofu recipes.

Recipe 1: If your kid is a fancy eater, add pepper, jeera, and a pinch of chili powder, according to your kid’s spicy tolerance. Make it in the form of a tikka and place it on the Tawa. Roast all sides, and serve them.

Recipe 2: Add veggies like carrots, beans, beetroot, and a few cubes of tofu, and make them boil so that you get a veggie stock. Serve them as a tofu veggie pure, and your kids would love them for sure.

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3. Figs:

A super-fruit that has the maximum source of nutrients. This can be started even when the baby is 6 months old so that the baby absorbs all the nutritional benefits. You can serve anyone – fresh fruit or dry. Both are easily available; Your little one can get about 15 mg of calcium in about 1 fig.

Recipe 1: You can soak the fig overnight in hot or warm water. Grind them in a mixer, and filter them for the baby to have them in puree form.

Recipe 2: If your kid doesn’t prefer this taste, you can combine it with apple puree. The Fig-Apple puree will surely impress them.

4. Ragi:

In most Indian homes, all our mothers and grandmothers will prefer ragi as the first food once the baby has crossed 6 months. Most famous and preferred baby food option. You can sprout them and smash them, and give them in the form of grinded yet sprouted ragi food. Not just in calcium, they are a rich source of Iron too. Sprouted ragi contain about 20%, which is super high.

Recipe 1: Take a bowl of ragi, wash them, fill them with water overnight and allow them to soak. The next day you can filter the ragi from water, and pack them tightly in a cotton cloth. When you can then the next day, the ragi will have sprouted.

Now transfer in a plate and sundry for 2 days maximum. Then dry roast them and make them in the form of powder. 

Now you can use the ragi powder in idli, dosa, uttapam, pancakes, etc. A super rich ragi to your diet.

5. Spinach:

One of the best forms of calcium source that most of us are aware of. It is normal for kids to not like spinach. But giving them in different forms will make sure that they will like them. About a cup of spinach leaves will have about 200 – 220 mg of calcium.

Recipe 1: Wash the spinach well, and boil well until they become half in size, Now make them in the form of puree, and to your idli or dosa batter.

Recipe 2: Had any veggie mix stock, which will make this Spinach Soup process easier. In a pressure cooker, add a spoonful of ghee, and add a few finely chopped onion pieces. Now add a pinch of ginger-garlic paste, based on the spicy level. Once the raw smell has vanished, add a handful of spinach leaves. Now add a few masalas like nutmeg powder, pepper, cumin, and turmeric powder. Add half a glass of water, and allow them to boil. Close the cooker, and allow 2 – 3 whistles. Now grind, and serve the green soup.

6. Millets:

Millets are also one of the best sources of calcium. Since millets also can be easily digested, they can easily be served for kids from 6 months. Not just in Calcium, they are rich in different nutrients.

Recipe 1: You can sprout them, and then make it in the form of powder to make pancakes.

Recipe 2: Millet Khichdi is also one of the common foods among kids. Make sure to use a variety of veggies in the khichdi, for better nutrient and vitamin absorption in babies.

7. Dals – Pulses & Lentils:

Like Ragi, Pulses and Lentils are also one of the best forms of nutrient-rich foods. They help in making the baby’s protein, iron, and calcium level to a good extent. Almost all kinds of pulses can be given to babies from 6 months.

Recipe 1: Add a small cup of any pulses of lentils, a tablespoon of ghee, and pepper. Pressure cook them for 2 to 3 whistles. Now add them richly, grind or mash them with your hands. Now you can serve them with the help of a spoon.

8. Broccoli:

One of the super-rich vegetables which is tastier and at the same time easy to cook too. It is one of the rich sources of calcium which is as much as the level the spinach gives them.

Recipe 1: Wash the broccoli florets, add half a glass of water, and pressure cook for 1 – 2 whistles. Now grind them in the form of paste in a mixer grinder. Then transfer to a bowl, add a pinch of pepper, and boil for 2 – 3mins, and serve them at a warmer temperature.

If your kid is about 10-12 months, you can make them self-feed too.

Recipe 2: If your baby is looking for tooth sticks, you can even steam the washed broccoli leaflets, and serve them plain.

Image Source : Pexels.com

9. Sesame Seeds:

The seeds are also one of the rich forms of calcium content. You can even make them in the form of energy bites if the tooth develops. Else you can give them almond paste to get their rich benefits for health. You can add in the powder form in their soups or porridges.

10. Sweet Potato:

A superfood is suggested for babies since they are also one of the superfoods that are rich in calcium content. Since babies are new to these solid foods, it is normal for them to get constipated because of the slow digestion process. In that case, giving them steamed or boiled sweet potatoes with a spoon of castor oil or sesame oils works well.

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