To ensure adequate growth, it is necessary, first of all, to take an adequate calcium intake – approximately 20 grams of calcium are calculated per centimeter of size; Secondly, it is very important to ensure an adequate calcium intake to reach the so-called “bone mass peak”, which we could understand as the maximum weight or bone mass that an individual achieves, a figure that is usually obtained in the second decade of life . Therefore, dairy products are essential in children and adolescents in the growth phase. If this “bone mass peak” is not reached, there will be an increased risk of osteoporosis and fractures in the adult stage in the future. Calcium-rich foods that can replace dairy products are: sardines, nuts, hazelnuts, all kinds of cheeses, figs, ice cream, legumes, nuts in general, lobster, eggs… Any alternative is good to ingest the stipulated daily amount of calcium, which is around 1,300 milligrams daily in children of growing age, but should not be exceeded this amount to avoid kidney stone problems: Adequate calcium intake in childhood and adolescence is essential to ensure good bone growth and strength, because it is at this stage when the final bone mass is acquired.
Dr. Joseph Perez. Clinical Hospital of Z Rehab Center