Calcium: The Bone Builder
Calcium is the most important mineral for your bones and teeth! Your body has more calcium than any other mineral.
What calcium does:
- Builds strong bones (you are building bone density RIGHT NOW — childhood is the most critical time!)
- Makes teeth hard and strong
- Helps your heart beat properly
- Helps muscles contract
- Helps blood clot when you get a cut
Foods rich in calcium:
- Milk (one glass = 300mg calcium, about 1/3 of your daily need)
- Cheese (especially hard cheeses like cheddar and Parmesan)
- Yogurt (similar to milk)
- Broccoli (yes, a vegetable with calcium!)
- Fortified orange juice
- Almonds
- Tofu (made with calcium)
Kids ages 7-8 need about 1,000mg of calcium per day. That is about 3 glasses of milk, or 2 yogurts and a cheese stick, or various combinations.
Why NOW matters: Your bones are growing and strengthening during childhood. The calcium you eat now determines how strong your bones will be for your entire life!