Nutritional facts: Calcium

What does it do?

Calcium has a number of important functions

• Makes sure blood clots normally
• Helps build strong bones & teeth
• Regulates muscle contraction, including the heartbeat

How much does a child need?

0-12 months      525mg/day
1-3 years             350mg/day
4-6 years            450mg/day
7-10 years           550mg/day

Foods containing calcium

Dairy (an easy source of readily absorbed calcium)

• Milk – fresh, tinned and powdered
• Cheese – Particularly hard types
• Yoghurts & fromage frais
• Cream & creme fraiche

Non-dairy food

• Dark green leafy vegetables eg broccoli, spinach, kale, spring greens
• Nuts – particularly almonds, brazils and hazelnuts (CAUTION: do not give whole nuts to young children and always check for allergy first – nut butters are good)
• Red kidney beans and chick peas
• Soya beans and bean curd (Tofu)
• Dried fruit eg apricots, dates, figs and raisins
• Seeds eg sesame and sunflower
• Bread (whole wheat best)
• Fortified cereals eg All Bran, Ready Brek, Special K, Bran Flakes
• Beans eg baked, haricot and broad
• Oranges or fresh natural juice