Derek L. Hill, D.O.

Fellowship-Trained Orthopedic Surgeon and Specialist

Kids and Calcium: Easy (and Tasty) Alternatives to Milk

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orange and juice in glassCalcium is a vital nutrient responsible for strong, healthy bones. Bone growth mostly occurs in childhood, which is why it is important for children to have adequate calcium – an average of 800mg per day – in their diet. Adolescents need even more: 1200-1500mg per day.

Kids who don’t like or are allergic to milk can find it challenging to incorporate their daily requirement. For those children, there are other options to ensure adequate calcium intake:

  • There are numerous plant based milk products on the market. These include rice, soy, coconut, and almond milks. All of these products are fortified with calcium. Typically these alternatives contain 100-300mg of calcium per 8 ounce serving.
  • Orange juice is also fortified with calcium, delivering about 300mg per cup. Cereals, like multigrain cheerios, are also now fortified with calcium.
  • Green leafy vegetables, including kale, mustard greens, beet greens, turnip greens, collard greens, contain a large amount of calcium. However, they can be tricky to get into a child’s diet. A great option to incorporate some of these would be a berry smoothie with kale. Spinach is another leafy green that contains calcium, but is poorly absorbed due to high levels of oxalates.
  • Broccoli is another green vegetable that contains a good amount of calcium and it is more absorbable than the calcium in regular milk.
  • Beans and legumes are an excellent alternative to milk. Navy beans, pinto beans, black beans, lima beans, lentils and chickpeas (garbanzo beans) are all loaded with calcium. Chickpeas are a main ingredient in hummus, which is a fun dip that many kids love. Soy based products, including tofu and soybeans, like edamame, also contain a high amount of calcium.
  • Nuts and seeds are another great option for calcium. One cup of almonds contains 243mg of calcium. Hazelnuts, Brazil nuts, pistachios, walnuts, sunflower seeds, sesame seeds, and flaxseeds all contain the same or more calcium per 1 cup serving than regular milk!

Combining a variety of these foods can ensure children are getting enough calcium each day. If eating these foods is a challenge, supplementation is the best option. Calcium supplements are available in liquid, chewable tablet and capsule forms.

Kiera Smialek is a Naturopathic Physician at “Arizona Natural Health Center”

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About The Author: As a naturopathic pediatric physician, Dr. Smialek focuses her practice on patients between birth and 18 years of age. In addition to well checks, Dr. Smialek treats many common childhood conditions including asthma, ear infections, colds/flu, colic and food allergies. She also advises parents on alternative vaccination schedules.

SPEEDING YOUR RECOVERY FROM A FRACTURED BONE

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The human body is a remarkable healer of itself. After a break, also called a fracture, your bones will produce new cells and tiny blood vessels at the broken part to close up the gap until it’s good as new.
Yoga or Stretch Spinal twistChances are, your doctor reduced the bone, putting it into a splint or a cast, to keep it immobile until it’s strong again. First rule of order: Be sure to follow your doctor’s treatment plan carefully to mend and heal properly.
You must limit the use of your damaged limb. Relax and accept that you cannot do the things you used to normally do. If you do, try to do things too soon, you will possibly lengthen the time it takes to get back to normal. But, right now, let’s talk about how you might help to speed your recovery time.  Because bone is about 70% mineral content, it is high in phosphorus, magnesium, silicon, zinc, and of course, calcium, along with some other minerals. Bone is also very high in protein content. A high-protein diet will provide some of the building blocks needed to synthesize a new bone matrix.

Plant-based proteins are recommended, such as nuts, oats, and quinoa, instead of animal and dairy proteins which contain more fat. Amino acids found in protein, such as lysine, arginine, glycine, cysteine and glutamine are responsible for the absorption of calcium and the regeneration of bone tissue.   Anti-oxidants, like vitamins E, C and K, may aid in fracture healing by suppressing inflammation. By adding more dark leafy vegetables and any type of berry your bones will really benefit.
Other foods to eat when your bones are healing are: Oats, shredded wheat, collard greens, broccoli, sardines, salmon and other fish, fat free chicken or turkey breast, fresh fruits, grapes, orange and grape juice, nuts, tomatoes, apples, and water. Be sure to drink lots of water, which will carry the nutrients of your improved diet to the bones. You’ll go to the bathroom more, and that’s not easy for you in your current condition. But it will keep you from being too inactive, which will make you sore and stiff, by just “going”.
Movement is essential. Only after approval by your doctor, small movements will keep blood flowing, carrying important nutrients to the break site. Wiggling your toes or fingers, stretching gently, and rotating shoulders and elbow joints will keep circulation going in your unusable arm or leg.
Do lots of sleeping, as your body needs rest to heal. Your body has endured a serious shock and it may require a long road of recovery to be complete.
Consider avoiding these foods while you’re healing, which hinder the absorption of calcium and minerals: carbonated drinks, alcohol, caffeine, chocolate, high-fat foods, sugar and salt.
Oh, one last thing: if you smoke, stop. Research has shown that smokers’ bones heal much slower and take more time to heal than non-smokers. Try quitting the habit with an established support system and a smoking cessation program with proven results.  So if you eat better, sleep more, drink lots of water, do easy exercises, and live nicotine-free, you will be back to your normal routine as soon as possible.

Ruby Moseley, FizzNiche Staff Writer