Nutrition

Sources of Calcium

Milk is a common allergic food, and serious reactions often involve projectile vomiting. There are also a number of children who are sensitive to milk (as opposed to allergic) and reactions can include glue ear, indigestion, constipation, diarrhoea, eczema, psoriasis, sinus problems and regular bouts of upper respiratory tract infections

Some children will have a bad reaction when given milk.

Cows milk should never be introduced before the age of one, before which formula milks should be used if you are not breast feeding.

After the age of one if your child is allergic to milk, strictly speaking he or she does not need milk, though calcium and a good calorie intake is needed.

Milk is a rich source of calcium, but other foods can fit the bill. See the list below for other sources of calcium.

If serious allergy is the problem then the chances are that other dairy products, such as cheese and yoghurt, will also not be tolerated. You also need to look out for ingredients such as lactose, buttermilk, lactic acid, casein, caseinate, lactobacillus, lactalbumin, creme fraiche, ghee, quark, kefir and whey in processed, convenience and ethnic foods.

If, on the other hand, your child is intolerant (rather than allergic) to milk then hard cheeses, yoghurts and butter are often tolerated. These days there are many excellent calcium enriched products such as soya yoghurts which children enjoy.

 

GOOD SOURCES OF CALCIUM

Tinned sardines 1 small tin 400 mg
Enriched flour 100 gms 200 mg
Cheese, cheddar 25 mg 200 mg
Yoghurt, low fat, natural 100 gms 200 mg
Tinned pink salmon small tin 150 mg
Tofu (calcium enriched) 100 gms 150 mg
Enriched soya milk 100 mls 140 mg
Milk 100 ml 100 mg
Spinach, cooked 100 gms 75 mg
Broccoli 75 gms 75 mg
Almonds 25 gms 50 mg
Soybeans, cooked 75 gms 50 mg
Orange 1 medium 50 mg
Kidney beans, cooked 75 gms 50 mg
Blackberries 100 gms 35 mg
Leeks 50 gms 30 mg
Cabbage 50 gms 30 mg
Carrot 1 medium 25 mg
Dates and raisins 35 gms 25 mg
Egg 1 large 25 mg
Whole wheat bread 1 slice 25 mg
Peanut butter 2 tbsp 25 mg
Apple 1 medium 20 mg
Green beans 50 gms 20 mg
Kiwi fruit 1 med 20 mg
Sunflower seeds 15 gms 20 mg
Pumpkin seeds 10 gms 15 mg
Lentils (cooked) 55 gms 15 mg
Cauliflower 50 gms 15 mg
Pear 1 med 10 mg
Cantaloupe 100 gms 10 mg


Between the ages of 2 and 7 youngsters need 600mg of calcium a day. If they have a varied, whole-food diet sufficient calcium can be obtained. Even tap water from hard-water areas or still mineral water provide significant amounts of calcium.


This menu will give around 600mg of calcium:

2 eggs 50mg
Handful of dates 25mg
1 orange 50mg
1 carrot in matchsticks 25mg
1/2 portion broccoli spears 35mg
Sunflower seeds (can be ground as cereal 20mg
topping but avoid if your child has nut allergies)
1/2 small tin pink salmon 75mg
1 calcium enriched soya yoghurt (on cereal) 100mg
2 slices wholemeal bread (or bread sticks) 50mg
2 portions of green vegetables 80mg
1 portion of baked beans 50mg
Fruit salad (kiwi, pear and melon) 40mg

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