Proper physical and mental development of children is very important for their future. It is important to strengthen the bones of children so that they grow well. If children take proper nutrition, it will help in increasing their height. Especially, a diet rich in calcium is very beneficial for children.
Effects of calcium deficiency
Nutritionist Nmami Agarwal says that if there is a deficiency of calcium in the body, it can weaken the bones of children. If this is not taken care of in time, it can lead to problems like dental problems, crooked bones, and early fractures. Therefore, it is very important to give the right amount of calcium to children through diet.
Foods rich in calcium
To include calcium in children's diet, the following foods should be consumed:
1. Green leafy vegetables
Green leafy vegetables like spinach, fenugreek, and mustard greens are extremely beneficial for children. They contain a good amount of calcium. According to Indian Medical Council Research, about 279.3 mg of calcium is found in 100 grams of green vegetables. However, to get the full benefit of these vegetables, it is important to cook them properly.
2. Dairy products
Milk and its products like curd, paneer, and buttermilk are good sources of calcium and vitamin B. Children must eat dairy products to strengthen their bones. 100 grams of dairy products contain about 755 mg of calcium. Therefore, it is very important to include milk, curd, and paneer in the diet of children.
3. Nuts (dry fruits)
Dry fruits are also considered a big source of calcium. These include almonds, cashews, and walnuts. Eating soaked dry fruits every morning keeps children healthy. According to reports, 100 grams of mixed nuts contain about 211 mg of calcium.
4. Pulses
Different types of pulses are also beneficial to meet the calcium deficiency. Such as moong dal, chana dal, and masoor dal. These strengthen the bones and do not cause any bone related problems.
Give proper nutrition to children
For the physical development of children, it is important that they get the right amount of calcium. If you include the above-mentioned foods in their diet, it will not only strengthen their bones but will also improve their overall health. Therefore, take special care of children's diet and try to feed them healthy foods.
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