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Why Calcium Is a Children's Health Priority What's the best way to improve your children's nutrition? Add milk and other calcium-rich foods to their diet. “Adding calcium to your child's diet will help increase bone density, leading to better health throughout life,” says Byron Izuka, M.D., pediatric orthopedic surgeon at Kapi`olani. The best time to build strong bones is during childhood and adolescence when your child's bones are growing the fastest. An important mineral Calcium is one of the most important minerals in the body, making up about 2 percent of total adult body weight. Besides providing the structure for bones and teeth, calcium plays a key role in many other day-to-day bodily functions. It is important for normal blood clotting, conducting nerve impulses, contracting and relaxing muscles (including the heart), as well as the regulation of bodily fluids, hormone secretion and cell division. In fact, calcium is so important that the body will pull calcium from the bones to maintain a constant level in the bloodstream, even if this means weakening the bones. The body can't make its own calcium, so the only way to get enough is to eat calcium-rich foods. “If your child doesn't get enough calcium now, he or she can end up with weakened bones or osteoporosis later in life, increasing the risk of fractures,” explains Dr. Izuka. “You could say that osteoporosis is an adult problem that begins in childhood.” Byron Izuka, M.D. Calcium's role in bone development Calcium is essential for a strong skeleton. In fact, 99 percent of the body's calcium is stored in our bones. Bones are living tissue that is constantly being broken down (reabsorbed) and then rebuilt. Calcium also is vital during childhood, when bones are actively growing. During childhood, the amount of calcium deposited in the bones increases as the bones lengthen and grow. At this critical stage of development, the body not only needs a great deal of calcium, but it also absorbs the calcium more effectively than at any other time of life. For this reason, child health authorities recommend that young children “bank” extra calcium for bone health, reducing their risk for osteoporosis and disabling fractures later in life. Daily Calcium Requirements Age Recommended Intake Birth to 6 months 210 mg 6–12 months 270 mg 1–3 years 500 mg 4–8 years 800 mg 9–18 years 1,300 mg 19–50 years 1,000 mg >50 years 1,200 mg Pregnant or breast-feeding women require 1,300 mg calcium/day. Calcium-Rich Foods (values may differ by brand) Source Serving Size Amount of Calcium Almonds 1 cup 330 mg Milk 1 cup (8 oz) 300 mg Yogurt 1 cup 300 mg Cheese 2 slices 300 mg Calcium-fortified orange juice 1 cup 300 mg Calcium-fortified bread 1 slice 200 mg Honey Maid Graham Cracker* 2 crackers 150 mg (*look for package labeled “Good Source of Calcium”)