Calcium for Kids

It’s not new that parents worry about what their kids eat. Calcium is one of those recurring concerns — especially when a child doesn’t like milk.

Let’s first accept that milk isn’t for everyone. It might not be liked by all, just like so many other foods. But it does happen to be a good source of both calcium and protein, it’s a complete nutritional package, and one glass covers a lot of daily needs with minimal effort. That’s why it’s a preferred option for parents.

For those who want to go beyond milk, here are five easy calcium-rich alternatives.

Ragi (Finger Millet)

Ragi is an extraordinary source of calcium — you could forget milk entirely and rely on ragi alone. Sprouted ragi has even better nutritional value. It works as cookies, halwa, ladoos, pancakes, onion parathas, dosa, and more.

Tofu

Don’t like paneer? Try tofu. This soya bean curd is incredibly versatile — it works in Indian gravies, South Asian dishes, and continental preparations equally well. A genuine delight, and rich in calcium.

Almonds

A handful of almonds daily provides a meaningful calcium boost. Soaked almonds are easier to digest; roasted almonds make a great evening snack. Either way, they’re a simple addition to a child’s routine.

Beans and Legumes

All beans and legumes are excellent calcium sources. Don’t stick to one type of dal — keep rotating through different varieties to add both nutrition and variety to meals.

Sesame, Sunflower and Chia Seeds

Sesame seeds are a favourite calcium addition — they work as a topping on almost any dish. Sunflower seeds and chia seeds are similarly good sources. Use them as toppings or stir them into smoothies and chutneys.

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All of these are easy, everyday ingredients that are already part of Indian cooking. Next time your child skips the milk, you’ve got plenty of options to fall back on.