Calcium is one of the most important minerals our body needs. It strengthens our bones, our joints, our teeth and our blood vessels. But does your child make a fuss about drinking their milk? If you are concerned that your child is not getting enough calcium, consider adding the following foods to your meals:
Green leafy vegetables like spinach, mustard greens, broccoli, and spring onions are rich sources of calcium and other important vitamins. If you have a fussy eater, chop these leaves finely and include them in your pasta sauces, chappati dough, etc so that your child does not notice it is there.
Whole soya beans, soya milk, tofu, and soya nuggets are all rich sources of calcium. In addition to calcium, soya also is rich in protein and iron. Try offering your child scrambled tofu rolls and sandwiches, flavoured soya milk, soya nugget pulao or gravy dishes.
One orange has between 40 and 60 mg of Calcium. Your child can snack on oranges at school and once they are back because oranges also load your child up with immunity building Vitamin C. Homemade sweet lime or regular lime juice are both other alternative sources of calcium.
Dried fruits and nuts
Almonds, dried dates, black currants, figs are all rich in calcium and proteins. A handful of dried fruits and nuts will give your child energy to power through the day.
1 cup of sesame seeds contains 126 mg of Calcium. Why not send til laddoos or til chickies as a snack instead of packing biscuits or candy for school snack time.
If your child doesn’t like a warm bowl of oatmeal in the morning, incorporate oats in your chappati dough, try oats idlis, dosas or oats upma. Oats will not only provide your child with calcium but also fiber.
Yogurt and Cheese
Dairy products are rich sources of calcium. Tempt your child with a tall glass of a fruity yogurt smoothie. Flavour a bowl of yogurt with pureed mangoes, bananas, oranges, figs, or strawberries. You can also pack neatly cut cubes of cheese in your preschoolers snack box for a tasty treat.