Calcium-rich fruits helping children grow taller
Calcium-rich fruits helping children grow taller
Calcium accounts for 1.5 to 2% of body weight in which 99% exists in bones, teeth, toenails, fingernails and only 1% exists in blood, cells and extracellular fluids. Calcium plays an essential role in bone formation, tooth formation and height growth. Moreover, calcium also has many other roles such as maintaining the activities of the muscular system, stabilizing blood pressure, transmitting nerve impulses, etc.
As recommended by nutritionists, children need to be sufficiently supplemented with calcium according to the requirements of each age and each developmental stage.
- 0 - 5 months old: 300 mg/day
- 6 - 11 months old: 400 mg/day
- 1 - 3 years old: 500 mg/day
- 4 - 6 years old: 600 mg/day
- 7 - 9 years old: 700 mg/day
- 10 - 18 years old: 1,000 mg/day
Here are calcium-rich fruits that help children grow taller:
Banana
Bananas are rich not only in potassium but also in calcium and other minerals. Additionally, bananas are also rich in fiber and starch, which creates a sense of satiety, reduces appetite and prevents weight gain. That's why putting bananas into daily diets will help obese children lose weight quickly in order that they can get optimal height and have better health.
Orange
According to some analysis, 100 grams of oranges contain 87.6 grams of water, 30 milligrams of vitamin C, 0.3 gram of fiber, 4.5 milligrams of sodium and 26 milligrams of calcium. Therefore, oranges are an extremely plentiful source of calcium and vitamins, which not only supports our height growth but also helps lower our risk for many diseases.
Kiwi
Kiwis are tropical fruits which are very rich in calcium. This fruit contains about 60 milligrams of calcium. Furthermore, kiwis are also rich in other vitamins and minerals such as vitamin C, vitamin K, vitamin E, folate and potassium, which brings lots of benefits to our health.
Papaya
Papayas are known as one of the fruits that contain high levels of calcium. It is estimated that there are about 20 milligrams of calcium per 100 grams of servings. In addition to its delicious taste, this fruit is also popular for its health benefits. Papayas are also rich in fibre and water content, which helps prevent constipation and other digestion-related problems. Other benefits of papayas are preventing asthma, reducing the risk of cardiovascular diseases and reducing chronic inflammation.
Some notes about calcium supplementation
Calcium is easily deteriorated when combined with vitamins and other substances in foods. Therefore, in order to better absorb calcium, the following nutritional principles should be observed:
- Avoid eating too salty foods because this will cause abnormal urination, which causes calcium to be excreted more
- Do not combine taking calcium with other mineral supplements such as zinc and copper because this will cause calcium to be difficult to absorb in the body.
- Do not eat fruits that are bitter and acrid because they will interfere with the body's absorption of calcium.
- In order to efficiently supplement calcium to the body, calcium should be taken about 3 times a day (morning, noon and afternoon) or twice a day (morning and afternoon). These are times when it is still sunny so calcium absorption will increase. Additionally, calcium should not be taken in the evening to avoid sleep problems.
