Calcium is vital for building strong bones and teeth and supports height development. This mineral also participates in many essential bodily functions, including nerve transmission, muscle contraction, heart rhythm regulation, and blood clotting.

According to Healthline, the daily calcium requirements for children by age are: approximately 300 mg for those under six months, 500 mg for one to three years, 600 mg for four to six years, 700 mg for seven to nine years, and about 1,000 mg for 10 to 19 years. Here are effective ways to enhance calcium intake for children.

Consume calcium-rich foods

For optimal bone development and height, children need calcium from diverse, easily absorbable nutritional sources. Excellent calcium-rich food groups include: milk and dairy products, seafood, green leafy vegetables (amaranth, spinach, kale), and fruits (citrus, kiwi, dried figs).

Sesame seeds, almonds, and chia seeds are rich in easily absorbed calcium. Parents should give children these nuts in a finely ground form for better absorption. You can mix sesame seeds or sprinkle chia seeds into smoothies or milk for children to drink.

Sunbathe regularly

According to the Times of India, sunbathing helps children synthesize vitamin D under the skin. Vitamin D acts as a "key" that enables the body to absorb and metabolize calcium effectively, thereby preventing rickets. However, to ensure optimal and safe results for children, parents need to understand how to do it correctly.

Adults should allow children to sunbathe in the early morning before 9h or in the late afternoon. Avoid exposing children directly to harsh sunlight after 9h, as it contains harmful ultraviolet rays that can damage their skin.

Children under one month old should only sunbathe for 5-10 minutes a day. Older children can gradually increase the duration to 10-15 minutes. Parents should not sunbathe children through a glass window, as glass blocks UVB rays, preventing the skin from synthesizing vitamin D.

Limit carbonated soft drinks

Many types of soft drinks, especially carbonated beverages, contain high levels of phosphoric acid. When this substance enters the body, it accelerates calcium excretion through urine.

By Le Nguyen (Compiled)