Eat Right: 10 power-packed calcium dry fruits and seeds to eat this winter

In the intricate dance of bodily functions, calcium takes center stage as a critical player in bone strength, dental integrity, muscle function, and beyond. Calcium plays a pivotal role in well-being, exploring its impact on vital systems like the skeletal, muscular, and nervous systems, especially in kids. Calcium is a major component of bone tissue. Adequate calcium intake is essential during childhood and adolescence when bones are growing and developing.

Importance of calcium

Teeth Health: It is essential for dental health. Teeth, like bones, rely on calcium for strength and structure. Sufficient calcium intake contributes to healthy teeth and helps prevent dental problems such as tooth decay and gum disease.

Muscle Function: This mineral is involved in muscle contraction and relaxation. When a nerve stimulates a muscle, calcium is released, allowing the muscle to contract. Proper muscle function is essential for various bodily movements and activities.

Blood Clotting: Calcium plays a crucial role in the blood clotting process. It is needed for the activation of certain clotting factors, helping to prevent excessive bleeding when there is an injury.

Nerve Transmission: Calcium ions are involved in the transmission of nerve signals. They help transmit signals between nerve cells and contribute to the proper functioning of the nervous system.

Cell Function: Calcium is a critical element in various cellular processes, including cell division and communication. It plays a role in regulating cell functions and maintaining cellular integrity.

It’s important to note that the body cannot produce calcium on its own, so it must be obtained through the diet. Good dietary sources of calcium include dairy products (such as milk, cheese, and yogurt), leafy green vegetables, tofu, fortified plant-based milk alternatives, and certain kinds of fish and dry fruits and seeds.

According to Dr Monika Anand, Head, Department of Home Science at Apeejay College of Fine Arts in Jalandhar, during their growing up years, all kids need a wholesome diet that provides sufficient amount of nutrients for their overall growth and development.

“Though all nutrients are important, calcium is a vital nutrient for kids as calcium is required for healthy bone and teeth formation. The body’s need for calcium is the highest during childhood and more than 90% of calcium in our body is present in bones and teeth. During childhood years our body can store the calcium in the bones and a good amount of calcium is required to maintain optimum bone density during adulthood. Along with calcium, the body also needs vitamin D for stronger bones. So it becomes really important to ensure a diet rich in calcium during the early years of life,” Dr Anand shared and added that milk and other dairy products provide the best source of calcium for young children which should make an essential part of their daily diet.

“Another very rich source of calcium is millet ragi which is increasingly being consumed these days for its nutritional benefits. Ragi can be consumed in the form of porridge, roti, puri, bread, cheela, cookies, cakes, and other bakery products or any form liked by these young children,” Dr Anand said.

Here are 10 delicious calcium-rich dry fruits and seeds that can be perfect snacks for your little ones:

Almonds: These powerhouses pack 76mg of calcium per 28 grams, along with healthy fats, vitamin E, and protein. Soak them overnight for easier digestion and a softer texture.

Figs: Sun-dried figs are naturally sweet and offer around 50mg of calcium in just 3 medium-sized figs. They’re also a good source of fiber and potassium.

Dates: These chewy treats provide around 50mg of calcium per 3 dates, along with magnesium and iron. Try stuffing them with almond butter or nut butter for added protein and flavor.

Apricots: Dried apricots are a good source of calcium (40mg per 1/4 cup) and beta-carotene, an antioxidant that converts to vitamin A. Try incorporating them into homemade trail mix or granola.

Raisins: Though not the highest in calcium (30mg per 1/4 cup), raisins are a naturally sweet and kid-friendly option. Be mindful of added sugars and choose unsulfured varieties if possible.

Chia seeds: These tiny nutritional powerhouses offer a whopping 177mg of calcium per 2 tablespoons. Sprinkle them on yogurt, or cereal, or mix them into smoothies for a calcium boost.

Sesame seeds: Rich in both calcium (88mg per 2 tablespoons) and iron, sesame seeds add a nutty flavor to salads, stir-fries, or homemade bread.

Pumpkin seeds: Boasting 74mg of calcium per 1/4 cup, pumpkin seeds are also a good source of zinc and healthy fats. Roast them with a touch of sea salt for a delicious snack.

Poppy seeds: Don’t underestimate these tiny seeds! They provide 127mg of calcium per 1 tablespoon, along with magnesium and manganese. Add them to muffins, or pancakes, or sprinkle them over yogurt.

Sunflower seeds: A good source of vitamin E and magnesium, sunflower seeds also offer 51mg of calcium per 1/4 cup. Shell them yourself for a fun activity with your kids.

Moderation is key. While these snacks are calcium-rich, overindulging can lead to unwanted calorie intake. Aim for variety and include them alongside other nutritious foods in your child’s diet.

With these tips and ideas, you can easily incorporate calcium-rich dry fruits and seeds into your kids’ diet, helping them build strong bones and healthy habits for life!

A word of caution: Be mindful of allergies, especially to nuts and seeds. Always consult a doctor before introducing new foods to children with allergies.