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Ask a QuestionMom of a 8 yr 4 m old girl6 months ago
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#asktheexpert - Need your help to fulfil calcium and vitamin D needs for 8 year not drinking milk
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POOJA KOTHARIMom of a 8 yr 5 m old boy6 months agoA. If your 8-year-old is not drinking milk, don’t worry! You can still fulfill his calcium and vitamin D needs through other foods and lifestyle changes.
Daily Requirements (8-Year-Old):
✅ Calcium: 1000 mg/day
✅ Vitamin D: 600 IU/day
Best Calcium-Rich Foods (Without Milk): Curd/Yogurt – Rich in calcium, easier to digest than milk. Cheese – Paneer or cheddar cheese is a great source. Ragi (Finger Millet) – Ragi porridge, dosa, or ladoos. Sesame Seeds (Til) – Add to roti, chutney, or ladoos. Almonds & Walnuts – Almond powder in roti or smoothies. Leafy Greens – Spinach, methi, and drumstick leaves. Tofu & Soya Products – High in calcium and protein. Chia & Flax Seeds – Can be mixed in smoothies or curd. Best Vitamin D Sources:
☀️ Sunlight – 20-30 minutes of morning sun (before 10 AM).
🥚 Eggs – Especially egg yolk.
🐟 Fish – Salmon, tuna (if non-vegetarian).
🧈 Ghee & Butter – Good natural sources.
🦴 Vitamin D-Fortified Foods – Fortified cereals, orange juice, or soya milk.
Additional Tips: Calcium & Vitamin D Supplements – If levels are low, consult a doctor for a supplement. Avoid Tea/Coffee with Meals – Reduces calcium absorption. Encourage Physical Activity – Running, jumping, and outdoor play strengthen bones.
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