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Every parent wants the best for his or her children, and that includes ensuring they get the nutrients they need to grow strong and healthy. Calcium is a crucial mineral, especially for the development of strong bones and teeth in growing children. While dairy products are often associated with calcium, there's a whole world of calcium-rich fruits and vegetables that can add a delicious and nutritious dimension to your child's diet.
For all the concerned parents, here are eight such fruits and veggies that will not only support your kids' growth but they will also love to eat them.
Oranges:
Recipe - Ann's Passion
Oranges are not just a refreshing and tangy citrus fruit; they are also an excellent source of calcium. One medium-sized orange provides approximately 52 milligrams of calcium. Oranges are a fantastic addition to your child's diet, as they not only help build strong bones but also boost the immune system due to their high vitamin C content. Consider serving fresh orange slices or a glass of calcium-fortified orange juice as part of your child's breakfast to start their day with this nutritious fruit.
Figs:
Dried figs are nature's candy, and they are packed with calcium. Just a handful of dried figs can provide a significant calcium boost. In fact, a single serving of dried figs (about 100 grams) can contain as much as 162 milligrams of calcium. Figs are not only delicious but also rich in dietary fibre and essential minerals, making them a perfect snack for growing kids. You can add dried figs to their trail mix, yoghurt parfaits, or simply pack them as a sweet and nutritious treat in their lunchboxes.
Apricots:
Dried apricots are another fruit that packs a punch when it comes to calcium content. A 100-gram serving of dried apricots can provide around 67 milligrams of calcium. These orange gems are not only rich in calcium but also fibre, potassium, and vitamin A, which is essential for good vision. Dried apricots make for a convenient and healthy snack for kids. You can also chop them up and add them to oatmeal, cereal, or yogurt for an extra burst of flavour and nutrition.
Kiwi:
Kiwi, with its vibrant green flesh speckled with tiny black seeds, is a delightful fruit that contains a moderate amount of calcium. A medium-sized kiwi offers around 60 milligrams of calcium. What's more, kiwis are packed with vitamin C, which aids in calcium absorption. This vitamin C boost can help your child's body make the most of the calcium they consume. Serve kiwi slices as a standalone snack, add them to fruit salads, or use them to create colourful and nutritious smoothies your kids will love.
Broccoli:
Recipe - Little One's Platter
Broccoli, often referred to as a "superfood," is a versatile vegetable that offers a substantial dose of calcium. A one-cup serving of cooked broccoli provides about 62 milligrams of calcium. Along with calcium, broccoli is rich in vitamins C and K, fibre, and antioxidants. While some kids may be a bit hesitant about greens, you can make broccoli more appealing by roasting it with a touch of olive oil and seasoning or adding it to pasta dishes and stir-fries. Its mild flavour and crunchy texture can win over even the most discerning young palates.
Okra:
Okra is a unique and nutritious vegetable that can be an excellent source of calcium for your growing kids. A one-cup serving of cooked okra contains around 82 milligrams of calcium. Okra can be prepared in various ways, from adding it to gumbo and stews to roasting it with a sprinkle of seasoning for a crunchy snack. Its interesting texture can make it a fun addition to your child's diet while providing them with the essential calcium they need for healthy bone development. Try feeding your kids masala okra or kurkuri bhindi.
Spinach:
Spinach is another leafy green that's rich in calcium, providing approximately 245 milligrams of calcium per cooked cup. It's also a great source of iron and vitamin K, which are essential for overall health. While some kids may be wary of spinach, you can incorporate it into their diet by adding it to smoothies, mixing it into pasta dishes, or using it as a base for homemade pesto sauce.
Turnip Greens:
Turnip greens, the leafy tops of turnip roots, are an excellent source of calcium. One cup of cooked turnip greens contains about 200 milligrams of calcium. These greens have a slightly peppery flavour and can be sautéed, steamed, or added to soups and stews. Including turnip greens in your child's diet can provide them with a significant calcium boost along with essential vitamins and minerals. Shalgam ka saag is actually a common ingredient in Indian kitchens.
