Calcium and Strong Bones

Strong, healthy bones form the framework for your child's body. Bones are living tissues that are constantly changing as small portions of bone
are removed and new ones added.
Calcium is necessary for building healthy, strong bones, but calcium is
also important for building teeth and for other body functions. Therefore, if
your child does not consume enough calcium, calcium may be taken from the
bones to be used in the rest of the body. The years from age 9-18 years
old are the most important in building bones and if children do not
receive enough calcium during those years, they are at increased risk for
osteoporosis, or brittle bones, as they enter middle age.
Parents may think that their child is getting enough calcium from their
diet, but studies have shown that for many children that is not true.
Children ages: 0-1 year need 210-270mg calcium per day
1-3 years need 500mg calcium per day
4-8 years need 800mg calcium per day
9-18 years need 1300mg calcium per day
Low fat and nonfat milk products are the easiest source of calcium
because they are high in calcium and it is easily absorbed. One cup of
milk provides 300mg of calcium. For calcium rich snacks, try cheese,
pudding, yogurt, cereal with milk, broccoli with yogurt dip, calcium
fortified orange juice, tortillas and almonds.
If your child's diet does not contain enough calcium, calcium
supplements are available. However, no more than 500mg of calcium
should be taken at one time because too much taken at one time cannot
be used efficiently.
Some foods like cola drinks decrease the calcium available for bone
growth. Caffeine, tobacco and alcohol also cause calcium loss from bones.
Weight bearing exercise like walking, tennis, soccer, jumping rope,
gymnastics and dancing are also important for building strong bones and
muscles.
For more information, check out these websites:
http://www.mypyramid.gov/
www.niams.nih.gov/Health_Info/Bone/Bone_Health/Juvenile/default.asp

By F. Elizabeth Kemp, MD, FAAP