We only get one chance to build strong bones — when we are kids, teens, and young adults. Children who get enough calcium start their adult lives with the strongest bones possible. That protects them against bone loss later in life.

Calcium helps the body in lots of other ways too. Calcium keeps the nerves and muscles working. It also plays a role in keeping the heart-healthy. 

The easiest way for children to get their calcium requirement is by drinking milk and eating dairy food. However, if you want or need to reduce or replace dairy in your diet, use this guide to get the calcium you and your children need.

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Calcium Recommendations by Age

Calcium in Vegetables

Calcium in Fruits

Calcium in Fish

Calcium in Other Foods (When Fortified with Calcium)