Calcium Boosting Mission: Tips for Strong Kids

Calcium was first discovered by a man named Sir Humphry Davy, an English chemist, in 1808. He isolated calcium by passing an electric current through molten calcium oxide.

Calcium has been known for a long time, and later, its relationship to health was discovered. Calcium then became more widely recognized, and people started searching for calcium-rich food sources for health benefits, both for adults and children.

Calcium is a mineral that is crucial for children's growth, especially in the development of bones and teeth. Additionally, calcium plays a vital role in the functioning of the nervous system, muscles, blood clotting, and blood pressure regulation. Calcium is like a hero that helps take care of children's health.

Recommended Calcium Intake for Children 

According to the 2020 recommendations from the Institute of Nutrition, Mahidol University, the calcium intake for children should be:

• Children aged 1-3 years: 500 mg per day

• Children aged 4-8 years: 800 mg per day

• Children aged 9-18 years: 1,000 mg per day

Where Can We Find Calcium? 

Let's Take a Look Food sources rich in calcium include milk and dairy products such as yogurt and cheese, small fish that can be eaten whole with bones, dried shrimp, tofu and soy products, grains like white and black sesame seeds. Importantly, calcium can also be found in green leafy vegetables like kale, spinach, and broccoli.

Why is Calcium Important for Children?

• Bone and Tooth Growth: During childhood and adolescence, the body rapidly builds bone mass. Adequate calcium intake helps strengthen bones and teeth.

• Nervous System and Muscle Function: Calcium helps in nerve signal transmission and muscle contraction.

• Prevention of Future Osteoporosis: Sufficient calcium intake during childhood can reduce the risk of osteoporosis in adulthood.

Easy Trick for Parents

• Encourage children to drink milk or consume dairy products regularly.

• Include more green leafy vegetables and high-calcium foods in meals.

• Promote outdoor exercise for children to help produce vitamin D, which aids in better calcium absorption.

• If your child is allergic to cow's milk, consult a doctor or nutritionist to find alternative calcium sources.

Caution: Excessive calcium intake can have negative effects on the body, such as constipation, kidney stones, and may interfere with the absorption of other minerals. Therefore, consult a doctor or nutritionist before giving calcium supplements to children.

References

• Institute of Nutrition, Mahidol University (2020) "Recommended Daily Nutrient Intakes for Thais 2020"

• Royal College of Pediatricians of Thailand (2021) "Guidelines for Calcium Intake in Children"

• Nutrition Association of Thailand (2022) "The Importance of Calcium for Children's Growth"