Calcium requirements in Adolescents
The start of puberty, with its related increased growth rate and changes in body composition, has an impact on adolescent nutritional demands. Bone size and bone mass expand quickly from the preadolescent years until the end of the second decade of life. As a result, a pediatric doctor will always advise consuming enough calcium to reach the optimum bone mass and reduce the risk of fractures in adolescence as well as the onset of osteoporosis in adulthood.
Why do growing children need calcium?
Strong bones are formed especially during childhood and adolescence. Beginning in their twenties, people start to lose bone slowly as they age. Teenagers must consume enough calcium in their diets to develop healthy bones and prevent bone deterioration later in life.
You'll step into adulthood with strong bones if you consume adequate calcium and engage in regular activity as a child and as a teen. But many teenagers don't get the necessary daily intake of calcium. So, it is wise to check-in with a pediatric clinic today to know your calcium levels.
What is the daily intake requirement of calcium?
It is recommended that children between the ages of nine and eighteen ingest 1,300 mg of calcium daily. That is approximately four and a half glasses of low-fat milk. However, lactose intolerant individuals must avoid milk altogether. The intestinal enzyme lactase, which aids in the digestion of the lactose found in dairy products, is insufficient in lactose intolerant individuals. Thus, after consuming milk or other dairy products, if you feel bloated or experience gas, rush to the pediatric clinic to know if you are lactose intolerant.
What are some of the good sources of calcium?
- A majority of items in the milk group include milk and milk-based meals like puddings and soups.
- Cheeses include cottage cheese, mozzarella, cheddar, Swiss, and Parmesan.
- Yoghurt.
- Canned seafood with soft bones, such as salmon, anchovies, and sardines.
- Kale, mustard greens, turnip greens, and bok choy, are a few examples of dark-green leafy vegetables rich in calcium.
- Juice, bread, and cereal enriched with calcium.
The final word The teenage years are the stage of life when the developing bones absorb the most calcium from the blood. Talk to a pediatric doctor at Miracles Healthcare about supplements if you believe you aren't receiving enough calcium from your diet.
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