Calcium is essential for building stronger, denser bones and teeth early in life and for slowing the rate of bone loss later in life. Bone loss can lead to osteoporosis, a disease in which bones become fragile and are more likely to break.
How much calcium do girls need?
Girls aged 9-18 need 1,300 milligrams (or 130% daily value) of calcium each day. Why 130%? The % DV shown on food labels is calculated for a person who needs 1,000 milligrams of calcium per day and girls need more calcium than that.
Can my daughter get too much calcium?
It is recommended that children consume no more than 2,500 milligrams of calcium per day. Whether it is safe for children to get more than the recommended calcium limit has not been studied.
Which foods have calcium?
You may know that dairy foods like non-fat or low-fat milk, cheese, and yogurt, have calcium. But there are also many other foods with calcium; vegetables like broccoli, kale, and collards; almonds; and tofu made with calcium sulfate (check the ingredient list). Also, foods such as orange juice, some breakfast cereals, and cereal bars are available with added calcium. Look for foods that say they have calcium and be sure to read the label. Take a look at the calcium content in some everyday foods. Choose fat-free or low-fat versions of foods, when available.
What role does vitamin D play?
Vitamin D helps the body absorb calcium. It is found in fortified milk, tuna fish, fortified cereal, liver, egg yolks, fish, and fish liver oils. Fifteen minutes of sunshine also gives the body Vitamin D. Don't forget to wear sunscreen if sun exposure will be longer than 15 minutes.
Can girls take supplements to get calcium?
The best way for minerals, like calcium, to enter the body is through food. Food also provides other minerals and vitamins that are important for bone health, as well as for overall health.
What if my daughter can't eat dairy products?
Soy and rice beverages with added calcium are great substitutes and are available in a variety of flavors.
Some people are unable to digest lactose found in dairy products. Your daughter can still meet the daily recommended level of calcium by choosing lactose-free dairy products. For example, soy products with added calcium, vegetables such as bok choy, kale, collards, and broccoli, and foods with added calcium (fortified) such as juice and cereals.