Not just dairy, there are more foods your kids can have for calcium

Introduction

Calcium is often linked straight to milk, curd, and cheese, but this mineral exists in many other everyday foods that can support a child’s growing bones and teeth. For parents, it helps to know that nutrition doesn’t have to rely on dairy alone, especially if a child dislikes milk or needs variety in their meals. By looking beyond the usual options, you can still provide the right amount of calcium in a fun and balanced way.

Leafy greens like spinach and amaranth, crunchy sesame seeds, soft ragi dishes, and even chickpeas can contribute to strong bones and steady growth. Seasonal fruits such as oranges or guavas also add a refreshing dose of calcium along with vitamin C, which helps with better absorption. These foods not only make meals healthier but also add variety, colors, and flavors that children enjoy.

The best part is that these ingredients can be included in everyday recipes without extra effort. From adding greens to parathas and dals, to preparing ragi dosas, or simply offering a fruit salad sprinkled with seeds, small choices can make a big difference. By mixing dairy with these alternative sources, you can ensure your child’s diet has enough calcium to support their energy, learning, and overall development.

7 Non-Dairy Calcium-Rich Foods for Kids

Calcium is essential during childhood for strong bones, healthy teeth, and steady growth. While milk and curd are common choices, they aren’t the only way to meet daily needs. Indian kitchens already have a wide variety of calcium-rich foods that can be included in meals without much effort. These foods don’t just add nutrition but also bring color, taste, and variety to a child’s diet. By mixing grains, legumes, vegetables, and seeds, you can easily create meals that support bone health while also keeping children excited about food.

Soybeans

According to KVIC, soybeans are packed with calcium, protein, and iron, making them excellent for growing kids. Tofu made from soy is soft and easy to add to curries, stir-fries, or sandwiches. Soy milk can also be used in smoothies or porridges. Adding soy regularly ensures strong bones while also supporting muscle growth and stamina.

Curry Leaves

Curry leaves are not just for garnish but according to a study J Food Sci Technol. 2013, they are rich in calcium, vitamin A, and antioxidants, all of which support bone and eye health. You can use them in tempering for dals, make curry leaf chutney, or roast and powder them to sprinkle over rice. Children may not eat them whole, but when used creatively, curry leaves boost nutrition effortlessly.

Rajma (Kidney Beans)

According to the Directorate of Pulses Development, rajma is a favorite for many kids, and beyond taste, it delivers calcium, protein, and potassium. Rajma curry with rice is a balanced meal, while rajma cutlets or salads make fun alternatives. Regular inclusion helps with bone strength, energy, and muscle repair.

Lotus Seeds (Makhana)

As per the study published in Food Sci Nutr. In 2021, lotus seeds are a great non-dairy calcium source along with protein and antioxidants. Roasted makhana makes an easy evening snack, while kheer made with milk or almond milk can be a healthy sweet treat. Since they are light and easy to digest, they are suitable for both younger and older kids. A handful of makhana regularly can support stronger bones and better stamina.

Bhindi (Okra)

A study conducted by Molecules in 2021 highlights that okra provides calcium, fiber, and vitamin C. Crispy bhindi fry, stuffed bhindi, or simple stir-fry recipes are great ways to include it. Since many children already enjoy bhindi, it becomes an easy and regular addition to their meals. Adding it a couple of times a week provides steady calcium support.

Poppy Seeds (Khus Khus)

According to FSSAI, poppy seeds are loaded with calcium and healthy fats. They can be ground into gravies, added to ladoos, or mixed into halwa. Even small amounts add significant nutrition, making them an underrated but valuable calcium source in daily meals.

Black Gram (Urad Dal)

According to the study done by FSSAI, urad dal, used in dosas, idlis, or dal curries, is naturally rich in calcium, protein, and iron. It is one of the most practical ways to add calcium since children enjoy idlis and dosas without fuss. Regular use of urad dal builds strength, stamina, and healthy bones.

Conclusion

Calcium doesn’t need to come only from milk or paneer. Foods like soybeans, curry leaves, urad dal, and even light snacks like makhana can provide just as much support. With these easily available options, you can ensure meals remain interesting, balanced, and full of variety. The more diverse the diet, the stronger the foundation for your child’s growth and long-term health.