5 Calcium-Rich Fruits and Vegetable to Ensure That You are Getting Enough Calcium

Calcium is one of the most important nutrients in the human body. A significant amount of this mineral is

needed in your children’s diet if they are to build strong bones

and teeth. Having plenty of calcium in the first ten years of their life will make them less prone to bone fractures. And when they get older, they are

less likely to develop osteoporosis.

Calcium is also important for your children’s blood and muscles.

Without this mineral, their muscles would not contract

properly and their blood would not clot. It can also be difficult for

their body to absorb other minerals and for their nerves to

send signals to the brain and vice versa. To ensure that your

children will grow healthy, here are five calcium-rich fruits

and vegetables you should include in your children’s diet.

Kale is an excellent source of calcium or vitamin D, offering

139mg per 100g serving. What’s great about the calcium content of this

vegetable is that it can be easily absorbed by the body. Kale also contains more than 45 different flavonoids and is

rich in antioxidants.

Kale

A cup of broccoli contains about 136mg of calcium. It also rich in potassium and iodine, which can help your

children stay hale and hearty.

Broccoli

Spinach

With its high mineral content, it isn’t any wonder why spinach is

Popeye’s favourite. A 100g serving of this green vegetable

contains about 145mg of calcium. In addition, it is also

rich in vitamin C (which can help

boost your children’s immune system), vitamin A, manganese,

and vitamin K.

Dried FigsWhen it comes to fruits rich in calcium, dried figs may be the best. One cup of dried figs contains a whopping 241mg of calcium. In fact, each individual piece of fig, on average, contains 13mg of this vitamin. If you want to boost your children’s calcium intake, you should feed them figs on a regular basis.

KiwiThis tropical fruit offers 34mg of calcium per 100g serving. This means that a single cup of kiwi will give your children 60mg of calcium. In addition to its health benefits, kiwi tastes good, too!

Here’s an extra source of calcium to include in your

children’s diet:Oranges and tangerines

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