Calcium-rich fruits helping children grow taller
Calcium accounts for 1.5 to 2% of body weight in which 99% exists in bones, teeth, toenails, fingernails and only 1% exists in blood, cells and extracellular fluids. Calcium plays an essential role in bone formation, tooth formation and height growth. Moreover, calcium also has many other roles such as maintaining the activities of the muscular system, stabilizing blood pressure, transmitting nerve impulses, etc.
As recommended by nutritionists, children need to be sufficiently supplemented with calcium according to the requirements of each age and each developmental stage.
- 0 - 5 months old: 300 mg/day
- 6 - 11 months old: 400 mg/day
- 1 - 3 years old: 500 mg/day
- 4 - 6 years old: 600 mg/day
- 7 - 9 years old: 700 mg/day
- 10 - 18 years old: 1,000 mg/day
Here are calcium-rich fruits that help children grow taller:
Banana
Bananas are rich not only in potassium but also in calcium and other minerals. Additionally, bananas are also rich in fiber and starch, which creates a sense of satiety, reduces appetite and prevents weight gain. That's why putting bananas into daily diet will help obese children lose weight quickly so that they can get optimal height and have better health.
Orange
According to some analysis, 100 grams of oranges contain 87.6 grams of water, 30 milligrams of vitamin C, 0.3 gram of fiber, 4.5 milligrams of sodium and 26 milligrams of calcium. Therefore, oranges are an extremely plentiful source of calcium and vitamins, which not only support our height growth but also help lower our risk for many diseases.
Kiwi
Kiwis are tropical fruits which are very rich in calcium - about 60 milligrams. Furthermore, kiwis are rich in other vitamins and minerals such as vitamin C, vitamin K, vitamin E, folate and potassium, which brings lots of benefits to our health.
Papaya
Papayas are known as one of the fruits that contain high levels of calcium - about 20 milligrams calcium per 100 grams of servings. In addition to its delicious taste, this fruit is popular for its health benefits. Papayas are also rich in fibre and water content, which help prevent constipation and other digestion-related problems. Other benefits of papayas are preventing asthma, reducing the risk of cardiovascular diseases and reducing chronic inflammation.
Blackberries
Blackberries are not only delicious but also offer a variety of nutritional benefits. These small, dark berries are known for their sweet-tart flavor and are rich in essential nutrients, including calcium, dietary fiber, vitamin C, vitamin K, and antioxidants. The antioxidants found in blackberries, such as anthocyanins, have been associated with various health benefits, including reducing the risk of chronic diseases.
Incorporating blackberries into your daily diet is easy and enjoyable. You can simply enjoy them fresh as a snack or add them to your breakfast routine by tossing them into yogurt, oatmeal, or cereal. They also make a fantastic addition to smoothies, where their natural sweetness can help sweeten the blend without the need for added sugars.
Mulberries
Mulberries, like blackberries, are another delightful fruit option with their own set of unique qualities. In terms of calcium, they also provide a moderate amount.. Additionally, mulberries contain anthocyanins and resveratrol, which are antioxidants associated with potential health benefits, including heart health and anti-aging properties.
You can enjoy them fresh as a snack or toss them into your morning cereal, yogurt, or oatmeal. Mulberries can be a star ingredient in homemade jams, jellies, or pies, adding their unique sweetness to your desserts. Moreover, they are often dried and used as a nutritious topping for salads, granola, or even baked goods. If you have access to fresh mulberries during the season, consider making mulberry smoothies or using them as a flavorful addition to fruit salads.
Dates
Dates are a unique and naturally sweet fruit with a rich nutritional profile. They are a good source of calcium, dietary fiber, potassium, magnesium, and various vitamins.
They are commonly used as natural sweeteners in smoothies, energy bars, and homemade desserts like energy balls or date squares. Medjool dates, in particular, are often enjoyed stuffed with nuts or cheese for a delicious and satisfying appetizer or snack. Dates can also be blended into date paste and used as a healthier alternative to sugar in baking and cooking.
Prunes
Prunes are good for calcium, which is good for your body. They taste sweet and a bit tangy, so you can use them in sweet and savory foods. Prunes also have stuff called fiber, which helps your stomach work well and keeps it healthy. They also have things like potassium, vitamin K, and special stuff called antioxidants that protect your cells from bad things.
To eat prunes every day, you can just eat them as a snack, put them in your cereal, or add them to your oatmeal. They're also used in cooking to give dishes a special taste, like sauces, stews, and yummy desserts, like muffins, bread, and cakes.
Figs
Figs are like nature's candy, known for their sweet and chewy goodness. They are loaded with dietary fiber, which helps your tummy feel full and keeps your digestion running smoothly. They're also rich in minerals like potassium, which is good for your muscles and heart, and manganese, which helps with bone health and other important functions.
Incorporating figs into your daily routine can be a treat. You can munch on them as a sweet snack, add them to your yogurt or oatmeal, or use them as a natural sweetener in recipes.
Key Considerations for Optimal Calcium Absorption
Calcium is a vital nutrient that plays a crucial role in maintaining bone health and overall well-being. However, it's important to note that calcium's effectiveness can be influenced by various factors, including its interaction with other nutrients. To enhance calcium absorption, here are some essential nutritional guidelines to follow:
- Minimize Sodium Intake: Avoid consuming excessive amounts of salty foods. High sodium levels can lead to abnormal urination, causing the body to excrete more calcium. By reducing your salt intake, you can help preserve calcium within your system.
- Be Cautious with Mineral Combinations: Refrain from taking calcium supplements alongside other mineral supplements such as zinc and copper. These combinations can hinder the body's ability to absorb calcium efficiently. To maximize calcium absorption, consider taking calcium supplements separately from other minerals.
- Avoid Bitter and Acrid Fruits: Steer clear of fruits that have a bitter and acrid taste. These fruits can interfere with the body's calcium absorption process. Instead, opt for a balanced diet that includes fruits with a more neutral flavor profile to support your calcium intake.
- Timing Matters: To optimize calcium supplementation, aim to take it at specific times during the day. Ideally, consume calcium-rich foods or supplements three times a day—morning, noon, and afternoon. These periods coincide with daylight hours, which can boost calcium absorption due to sunlight exposure. It's advisable to avoid taking calcium in the evening to prevent potential sleep disturbances.
By adhering to these nutritional principles, you can enhance your body's ability to absorb and utilize calcium effectively, promoting better bone health and overall vitality.
