Boost your calcium intake

A conventional Indian diet is actually your calcium booster and with little planned tweaks here and there we can meet our daily requirement of calcium easily

Vitamin D, one of the most vital nutrients is easily accessible to mankind and Vitamin D along with fat is needed to absorb calcium in the body. Good quality fat to absorb the Vitamin D is found in cow’s ghee which is ubiquitous in India.

Consumption of alcohol, coffee, sugar or certain medications and even stress can reduce absorption of calcium in your body. Lack of exercise too reduces calcium absorption.

These habits can instigate calcium deficiencies, which can increase the risk of osteoporosis, arthritis and bone disorders.

Let’s look at all sources available of calcium to us in Indian food and how we can add it to meet the recommended daily allowance of calcium.

Unfortunately, most people seem to believe that milk is the highest form of calcium. The availability of calcium for the body is difficult as calcium from milk is not easily absorbed by the body and calcium sources from the plant kingdom are more easily absorbed.

Choices for your daily calcium requirement

• Sarso ka saag (Mustard leaves) and makki ki roti with cows ghee and chole along with a coriander chutney.
• Ragi (finger millet) roti with amaranth vegetable and coriander chutney.
• Fenugreek vegetable with ragi roti with cow’s ghee.
• Spinach soup dil hummus beet tomato salad.
• Satisfy your sweet tooth, boost your calcium and aid your digestion with a mixture of chopped figs and sesame seeds wrapped inside betel leaves.

So stock up on your Vitamin D by basking in the sunlight, cook food in cow’s ghee to get high quality fat to absorb vitamin D and chose calcium rich foods.

See a stronger and fitter you as calcium is needed for strong and healthy bones to stay hearty and healthy.

Food sources (per 100 gms) Calcium	content
Amaranth leaves	2441 mg
Sesame	975 mg
Fenugreek leaves(methi)	350 mg
Finger millet(ragi)	350 mg
Almonds	264 mg
Betel Leaf	230 mg
Paneer	208 mg
Dill leaves	190 mg
Moringa leaves	185 mg
Coriander leaves	184 mg
Dry figs	162 mg
Curd from cow’s milk	149 mg
Kidney Beans	143 mg
Cocoa Beans	128 mg
Turnip greens	137 mg
Cow’s milk	120 mg
Mustard leaves(sarso)	115 mg
Chick peas	105 mg
Spinach	99 mg
Lady finger	82 mg
Fennel seeds	49 mg
Orange	40 mg
Drumstick pod	30 mg
Peas	25 mg
Beetroot	16 mg
Fresh coconut(kopra)	14 mg
Tomato	10 mg
Ghee	3 mg