As a parent, ensuring your baby gets the right nutrition is a top priority. Calcium is one of the essential nutrients that plays a major role in baby’s growth and development, especially for building strong bones and teeth.
Although breast milk is the primary source of nutrition in early life, when entering the complementary feeding stage, Belmoomy needs to start introducing various high-calcium foods to meet your little one’s increasing daily needs.
This article will show you a complete list of high-calcium foods that are safe and easy to prepare for your little one’s complementary feeding menu.
Read also: The Importance of Daily Nutritional Intake for Body Health and Balance
Why is Calcium Important for Babies?
Calcium is not only important for building strong bones and teeth. This mineral also has various other vital functions in baby’s body, including:
1. Building Strong Bones and Teeth
Infancy and toddlerhood are critical periods in bone structure formation. Most adult bone mass is formed since childhood, so adequate calcium intake during this time is crucial for future bone health.
2. Supporting Nerve Function
Calcium plays a role in sending and receiving nervous system signals accurately, helping coordinate baby’s movements and body responses to stimuli.
3. Regulating Muscle Contractions
This mineral helps muscles contract and relax properly, important for baby’s motor development such as crawling, sitting, and walking.
4. Maintaining Heart Health
Calcium helps smooth blood flow and maintains regular heartbeat.
5. Blood Clotting
Calcium plays a role in the blood clotting process, which is important for wound healing.
Read also: 6 Benefits of Milk for Children’s Growth and Development
List of High-Calcium Foods for Babies
1. Breast Milk
Breast milk is the best and primary source of calcium for babies. Besides calcium, breast milk is also rich in healthy fats, protein, zinc, AA and DHA, folic acid, and bioactive substances such as antibodies that are very important for baby’s growth and immune system.
WHO and IDAI recommend exclusive breastfeeding until 6 months of age, continued until 2 years or more accompanied by appropriate complementary foods.
2. Yogurt
Yogurt is an excellent complementary food choice for babies 6 months and older. One small serving of yogurt (85 grams) can provide around 122-192 mg of calcium. The calcium content in regular yogurt is generally higher than Greek yogurt.
Besides being rich in calcium, yogurt also contains probiotics or good bacteria that are beneficial for baby’s digestive health. Choose plain yogurt (unflavored) to prevent excessive sugar intake, and you can add fresh fruit pieces for natural sweetness.
3. Cheese
Cheese is a very high source of calcium and easily integrated into various complementary feeding menus.
Cheese is also a good source of animal protein for babies. Choose pasteurized cheese to reduce the risk of foodborne illness.
4. Anchovies
Anchovies are local foods that are very high in calcium and easy to obtain. Per 100 grams of dried anchovies contains about 1,000 mg of calcium. Anchovies are also a source of omega-3 and DHA which play an important role in forming baby’s brain structure.
5. Sardines
Canned sardines are a practical choice containing about 240 mg of calcium. Besides calcium, sardines are rich in omega-3, vitamin D, vitamin B12, iron, and selenium that support baby’s brain development, nervous system, and immune system.
How to Serve: Choose sardines in water or olive oil (not spicy or strongly seasoned). Mash and mix with porridge or steamed rice.
6. Salmon, Mackerel, and Tuna
These various types of fish are not only high in calcium, but also excellent sources of protein and omega-3 fatty acids for baby’s brain, heart, and skin health.
Important Note: Since seafood may cause allergies, introduce gradually and monitor baby’s reactions.
7. Tofu and Tempeh
These soy products are affordable and easily found sources of calcium. In 1/2 cup of fortified tofu contains about 138 mg of calcium.
Besides being rich in calcium, tofu and tempeh are also high in protein which can repair body tissues and boost baby’s immune system.
8. Spinach
Spinach is a green vegetable rich in calcium. Its calcium content varies depending on processing method. Besides calcium, spinach is also rich in iron, folate, vitamins A, C, and K which are important for baby’s growth.
9. Broccoli
Two cups of raw broccoli contain about 85 mg of calcium. Broccoli is also a good source of vitamin C, playing a role in maintaining skin health, nervous system, and supporting baby’s immune system.
10. Almonds
Almonds contain higher calcium than other types of nuts. Almonds are also rich in healthy fats that are good for brain development.
Read also: Tips for Choosing Cheese for Complementary Feeding
Conclusion
Meeting your baby’s calcium needs is an important investment for bone health and optimal growth in the future. With various high-calcium food options that are easy to obtain and prepare, you can easily meet your little one’s nutritional needs through varied and delicious complementary feeding menus.
Remember that breast milk remains the primary source of nutrition in the first year of life, while complementary foods play a supporting role. Combine various calcium sources from dairy products (if not allergic), fish, green vegetables, and nuts to provide complete and balanced nutrition.
Most importantly, introduce foods in a fun way and without force so that baby builds a positive relationship with food from an early age. Happy trying various high-calcium complementary feeding recipes for your little one!
Read more:
Cheese Recommendations for Baby Food from Bel Products