Finding vegan calcium sources for kids used to be a challenge, but these days it's a breeze. Children do have high calcium needs relative to their calorie intake, though.
The earliest humans didn’t drink milk but their diets were loaded with calcium; they got it from plant foods, especially wild leafy greens. Today’s selection of fortified milks made from soy, rice, oats, and coconut makes it easier than ever to choose a calcium-rich beverage for even the pickiest eater. If a child turns her nose up at any type of milk, calcium-fortified fruit juices can give diets a good nutritional boost, too.
Tips to help vegan kids meet calcium needs
- Make your own trail mix using soynuts, almonds and chopped dried figs. All three are good calcium sources and are likely to appeal to vegan kids.
- Blackstrap molasses has a robust flavor that may be too strong for young palates straight from the jar. But it’s wonderful to add to hot breakfast cereals or baked goods. Or stir it into almond butter and spread on bread with sliced apples for a calcium-rich snack.
- That old veggie standby, hummus, is made from two good sources of calcium, chickpeas and tahini. Spread on crackers or carrot sticks, it’s a nutritious snack for vegan children. Or pack it into pita pockets for the vegan lunch box.
- Most kids like nut butters; use almond butter more often than peanut butter for an extra calcium boost.
- A smoothie made with calcium-fortified soymilk and orange juice, frozen bananas and other fruit is a quick and appealing snack or breakfast.
- Leafy greens like kale and collards may not be on your vegan child’s list of favorite foods but there are ways to introduce these calcium-rich vegetables to kids. For very young children, temper the strong flavor of leafy greens by blending them with applesauce, mashed potatoes or avocado. For older vegan kids, mix chopped greens into rice and wrap in a flour tortilla. Melt some vegan cheese over the top.
Make the most of the calcium in your vegan child’s diet
- Tofu can be a good source of calcium but it depends on how it’s made. Check the label and look for brands that list calcium-sulfate. Choose firm tofu as often as possible, too, since it is higher in both calcium and protein.
- Studies show that calcium can settle to the bottom of the carton of fortified soymilk, so always give the carton a few good shakes before pouring.
- If children consistently fall short on calcium, make up the difference with a supplement. It’s an easy and healthful way to add some nutritional insurance to any kind of diet. Use supplements between meals if possible since they can interfere with iron absorption.
- And finally, don’t forget exercise. Studies suggest that keeping kids active is every bit as important for building strong bones. Daily active play in the sunshine will boost their vitamin D as well.
The copyright of the article Strong Bones for Vegan Kids in Vegan/Raw Food is owned by Virginia Messina. Permission to republish Strong Bones for Vegan Kids in print or online must be granted by the author in writing.
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