March 2004

Calcium is a mineral that is important throughout the life cycle. Although we naturally associate calcium with the bones, it is also found in the bloodstream and is involved in muscle contraction. If we do not consume enough calcium, the calcium will be taken from our bones to supply the bloodstream, leading to less-dense bones.

Peak bone mass is achieved during childhood and adolescence, and can continue until the early 30s. It is during this time that bones grow and become strong and dense. Adequate calcium during this stage of life is very important. If children do not consume the necessary calcium, their teeth and bones may suffer. And if the bones are not properly calcified at this time in life, they may be subject to a disease called osteoporosis (porous bones) later in life.

The health of our bones is affected by more than just calcium. Vitamin D, a fat-soluble vitamin necessary for the absorption of calcium from the digestive tract, is also important to bones. If we do not get enough Vitamin D, the resulting decreased calcium absorption leads to the improper development of our bones. Vitamin D can be found in egg yolk, fatty fish, and fortified milk. (Isn't that great? Calcium and Vitamin D in one place!) In addition, our bodies form Vitamin D when the skin is exposed to sunlight. Fifteen minutes of sun exposure will provide adequate Vitamin D. However, during the winter in the northern United States , the sun is not strong enough to produce adequate Vitamin D, so we must rely on food sources.

Phosphorus, a mineral, also plays a role in bone development. The ratio of calcium to phosphorus should be 1:1. Many soft drinks contain phosphorus, and when children have a high soda intake, they may consume a larger amount of phosphorus than calcium. This is especially true when they substitute soft drinks for milk or calcium-fortified juices at mealtime, and may result in poor mineralization of the bones.

As parents and caregivers, we should make sure that our children consume calcium-rich foods and enjoy soft drinks as an occasional treat. A child four to eight years old needs 800mg of calcium per day, and children and adolescents between the ages of nine and 18 need 1,300mg per day. Calcium-rich foods include fortified milk, yogurt, and cheddar cheese. Calcium may also be found in kale, broccoli, and fortified juices.

Calcium is just one of many nutrients that are important to our health. A variety of foods and plenty of exercise are vital to proper growth and well-being. Teaching our children good eating habits now will provide lasting benefits throughout their lives.

Games to Encourage Discussion About Calcium:

• Word Search : Calcium : Elementary Age (3rd - 5th Grade)
• Word Search : Calcium : Middle School Age