Calcium is an important component of bones. The body stores calcium mostly during childhood and adolescence, up until 25-35 years of age. The maximum recorded mineral content in the bones is called PBM – Peak Bone Mass. Subsequently, after 35 years of age, bone degradation predominates over its formation. If our body does not create sufficient calcium storage during young age, we might be prone to a disease caused by calcium deficiency, increased risk of fractures and osteoporosis.
Growth spurt and growth pains
Do your children complain about pain in legs? Did you notice that they had recently grown more than usually? Do you know why is it so? Children and adolescents tend to grow gradually, however in some developmental stages they can, in a short time, gain even a few centimeters in a month. Then we talk about so called growth spurt. It happens in the first two years of life and during puberty. During this period of time, there is an increase demand for vitamins and minerals intake and thus it is very important to pay attention that child has a proper diet. Because during the growth spurt, there is more rapid bone growth, it is important to ensure a proper intake of minerals, especially calcium.
The growth hormone and sexual hormones have important role in growth process during puberty. The girls begin to grow rapidly since the beginning of puberty, around 10.5 year of age and the growth slows down with an onset of first menstruation. The boys grow fastest in the period of time that starts about two years after the onset of puberty. The puberty in boys starts later than in girls, approximately in 12 year of age. There is a risk of mental anorexia in girls during puberty. If there is mental anorexia present, the girls refuse to eat in order to loose weight and there is a risk of non-thriving and of a bone loss.
Some children might complain of so called growth pain in the legs, which can wake them up especially at night. To mitigate these type of pain a combination of calcium, and vitamin D3 and K2 might be helpful.
The sample menu rich in calcium
A diet is of crucial importance for overall health of child during its development and growth. A balanced diet during puberty may prevent a wide variety of diseases in adulthood. The diet in a period of puberty should have sufficient energy content, enough vitamins, minerals and maintain proper ratio of the main dietary components. The recommended daily dose of calcium should be in a range 1200 to 1500 mg, for adolescents aged 11-18 years,.
How should the menu rich in calcium look like in adolescence?
The daily diet should consist of 5-6 courses, including three main dishes (breakfast, lunch and dinner), and 2 to 3 smaller meals (morning snack, afternoon snack). The drinks are an integral part of the diet (water, tea, milk, cocoa, diluted fruit juice, but no coke and sweetened drinks). When putting together your diet, it is very important to take into account the age, taste and any dietary restrictions of adolescent.
- Breakfast: whole grain bun, cottage cheese
- Snack: bread, processed cheese, vegetables or fruit
- Lunch: cauliflower soup, turkey meat on gravy with pasta, vegetable salad
- Snack: plain yogurt with muesli and fruits
- Dinner: bread with fish spread
