7. Leafy vegetables
Leafy vegetables are a good source of calcium for children who do not consume milk due to lactose intolerance or dietary choices. Leafy vegetables are also a good source of vitamin K that is essential for bone health. Some of the calcium-rich leafy vegetables that can be added to your children’s daily diet are turnip greens, bok choy, kale, amaranth, collard greens, and watercress.
8. Nuts
Nuts contain a mix of protein and calcium (15). Besides, they provide good amounts of omega-3 fatty acids that may improve bone and joint health (16). You can consider adding an assortment of nuts to the child’s diet. A few examples of nuts that contain the right amount of protein are almonds, pistachios, and walnuts.
