Teen Children's Health
Most of the calcium that makes a person’s bones strong for life is consumed by the time that person reaches 17. That’s why it’s important that teenagers get enough calcium each day, otherwise they might be heading toward osteoporosis and other bone problems later in life. Experts at the National Institute of Child Health & Human Development estimate more than 80 percent of teenage girls and nearly 50 percent of teenage boys do not consume the recommended daily amount of calcium. In fact, teen girls average only about 814mg of calcium a day, which is significantly below the recommended 1,300mg needed for normal growth. Is your teenager getting enough calcium?
Building Bone Health for a Lifetime
Your teen’s bones are growing fast and need calcium to make them strong. By eating foods rich in calcium, your child will have strong bones for later in life, and this is important because adults actually lose calcium as they age. The stronger and denser a child’s bones can become before the late teens, the better off he or she will be in adulthood.
Got Milk?
The National Institute of Child Health and Human Development says milk is the best way for children to get calcium. Milk provides calcium in a way that’s easy to absorb, and there’s a lot of calcium in each serving. An eight-ounce glass of fat-free, low-fat, or chocolate milk has about 300mg of calcium, or about 25 percent of the 1300mg recommended for teens. A glass of milk with each meal plus one as a snack would give your child almost enough daily calcium. In addition to calcium, milk has other important nutrients including:
- vitamin D
- vitamin A
- B12
- potassium
- magnesium
- protein
These nutrients are crucial for healthy bone and tooth development.
Additional Calcium Sources
It’s possible to get calcium from sources besides milk. Other foods rich in calcium include:
- leafy green vegetables
- cheese, yogurt
- grains and nuts
- calcium-fortified foods, including cereal and orange juice, tofu, sardines, salmon, beans, sweet potatoes
Read food labels to find other foods that contain significant amounts of calcium.
| Building Strong Bones Day by Day
Children’s bones are developing, and adults’ bones are continually losing and replacing small amounts of calcium. By getting at least the recommended 1,000mg of calcium (1,300mg for teenagers) each day, you can help your bones stay strong. Here are some ways the National Institute of Child Health & Human Development suggests you and your family can get enough calcium every day.
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Sources: aap.org, cdc.gov, pharmacytimes.com, health.gov
DID YOU KNOW?
Calcium is very good for your teeth and gums. It helps teeth develop properly and remain strong as well as prevents gum disease.
Research indicates that children who are lactose intolerant can drink one to two cups of milk each day without suffering abdominal discomfort. Milk is generally tolerated better with a meal or other foods such as cereal.
Weight-bearing activity—such as walking, running, jumping rope, dancing, hiking, and climbing stairs—is great for your bones because it makes them work harder and become stronger.
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