8 Best Calcium-Rich Indian Foods And Their Benefits

We all have heard that the bones of children are fragile and of people growing old gets weaker. We all remember being given sweet chewable tablets as calcium supplements when we were children. These tablets contained calcium which is responsible for the growth, strength and maintenance of our bones. 

Calcium is crucial for the growth and maintenance of bones. It is also necessary for healthy cell function. Calcium is needed by your body to support healthy  muscle gain and nerve function, regulate blood pressure and hormone levels, and facilitate cell communication.

Calcium is essential to maintain strong bones and carry out critical functions. Calcium is abundant in your body. It is stored in your bones and teeth to 99%. The remaining 1% is found in your blood and soft tissues.

Sometimes the daily requirements of calcium still need to be fulfilled. Let us look at some calcium-rich Indian foods required to increase calcium intake in the body and avoid calcium deficiency.

Table Of Contents

1. 8 Best Calcium-Rich Indian Foods

2. 7 Amazing Health Benefits Of Calcium

3. Dietician Recommendations

4. The Final Say

5. FAQs

8 Best Calcium-Rich Indian Foods

Some of the most common calcium-rich Indian foods are

1. Ragi

Among Indian cereals and cereal products, ragi has the highest calcium content. Ragi contains 344mg of calcium per 100 g.

Ragi is high in nutritional factors like phytate, phytic, phosphorus, etc. These compounds keep calcium bound, thus keeping it unavailable for your body to get absorbed. According to one study, roasting reduces phytic acid content. Therefore ragi should always be consumed after roasting.

Approx 30-50 g of ragi is sufficient for a healthy adult per day, providing between 103-172 mg of calcium per day.

2. Amaranth Seeds Or Rajgira

Amaranth seeds, also known as Rajgira or Ramdana, are a good source of calcium. A 100 g serving of amaranth seeds, flour or grain contains 330 mg of calcium. 

Consider consuming up to 50 g of Rajgira per day. Depending on the variety of amaranth seeds, this will provide 255-110 mg of calcium per day. You can incorporate it into 4-5 meals per week.

3. Soybean

Soy is rich in protein and is also high in calcium. One cup (175 gm) of cooked soybean contains 175mg of calcium. So, incorporating soybeans, tofu, soy milk, or soy nuts into your daily diet can ensure that you do not lack calcium. 

4. Green Leafy Vegetables

Green leafy vegetables are high in calcium and also help in the detoxification of the body. However, please remember that they are also high in oxalates, inhibiting calcium absorption. As a result, you must select the proper green and adequately treat it before consumption.

Cauliflower green is commonly regarded as kitchen waste, but the truth is that it contains a high calcium content. 

Spinach is also an excellent source of calcium. As a result, when it comes to calcium-rich Indian foods, greens are the way to go! You can eat them in salads, curries, or soups.

5. Sesame Seeds

Sesame seed is one of the best calcium-rich Indian food options. Sesame seed has the highest calcium content of any Indian nut or seed, at 1450 mg per 100 g. On the other hand, the seed has a high oxalic acid content. Per 100 g, it contains 1700mg of oxalic acid.

6. Dry Coconut

Dry coconut is high in calories and high in fat. As a result, limiting its inclusion in the daily diet is the best option. However, you can get 80-100 mg of calcium per day by eating 20-25 g of dry coconut on a daily basis.

7. Milk

Milk and calcium are almost synonymous, so adults and children must drink a glass of milk every morning. As a result, the first item to include on your list of calcium-rich Indian foods is milk and milk products such as curd, butter, or cheese. 

8. Almonds

Almonds as one of the most popular calcium-rich Indian foods. They can be eaten raw, roasted, or any other way you like to get the calcium boost you need to keep your bones healthy and strong. A 100g serving of almonds contains 260mg of calcium.

Recommended Allowance For Calcium

The suggested allowance for Indians by NIN for calcium each day is as follows:

• Adults (both men and women) - 1000 mg per day.
• Women over the age of 50-1,200 mg per day.
• Over 70-year-olds in the old age group - 1200 mg daily.
• Children aged 4 to 18 years - 1300 mg per day.

7 Amazing Health Benefits Of Calcium

Calcium has several health benefits, some of them are as follows:

1. Strengthen Bones And Teeth

Calcium is essential for bone formation and maintenance. According to studies, calcium hydroxyapatite, found in bones and teeth, accounts for more than 99% of total body calcium. It provides strength to hard tissues.

2. Maintains Muscle Health

During muscular contractions, calcium facilitates the interaction of actin and myosin. Calcium influx into the muscles and calcium ion flow along the muscle cell surface are required for muscle contraction. Your muscles may fail to relax after contracting if you lack calcium. 

3. Boosts Nerve Activity

In the body, calcium regulates cell signalling. It is used to signal muscle contractions and relaxations. The nerve endings release calcium ions in our muscle cells. Furthermore, they bind to activator proteins. According to studies, such a release occurs only every 2-3 hours.

4. Hormones And Enzymes Are Released For Bodily Functions

When calcium levels fall, glands produce more parathyroid hormones. Similarly, as calcium levels rise, so does the production of this hormone. It is an essential calcium regulator in the body.

5. Controls High Blood Pressure

Numerous studies show that insufficient calcium can increase the risk of hypertension. On the other hand, it improves both systolic and diastolic blood pressure in both men and women. Rich in calcium, superfoods can be used to  reduce high blood pressure. 

6. Ensures Healthy Pregnancy 

A growing baby requires a lot of calcium for healthy bones and teeth during birth and growth. It also improves the functioning of the heart, nerves, and muscles. It also develops a regular heartbeat rate and blood-clotting abilities.

7. Helps With Blood Clotting

Calcium deficiency causes blood clots, which reduces blood flow. On the other hand, it increases blood flow, which may be detrimental. Even in minor injuries, blood flows freely, and the healing process is slowed. As a result, you should ensure that your calcium levels are adequate because calcium is highly effective in blood clotting.

Dietitian Recommendations 

Calcium is a vital mineral involved in many health aspects. While dairy products contain most of this mineral, there are plenty of other good sources, many of which are plant-based. By eating them, you can easily meet your calcium requirements. To meet the recommended daily allowances, try to include a diverse range of foods in your daily diet. Try to consume at least 2 to 3 servings of calcium-rich foods, especially from plant sources.  These calcium-rich options can be used to create a variety of interesting recipes as well.

-Dietitian Lavina Chauhan

The Final Say

Calcium is an essential mineral that you should get from your diet. Calcium deficiency can result in muscle atrophy, nerve dysfunction, and decreased appetite. Similarly, too much calcium can also be harmful to your body. As a result, the key is to consume the appropriate amount of calcium for your body.

FAQs

1. How can I get calcium fast?

Dairy products such as milk, cheese, yoghurt, and calcium-rich beverages such as almond and soy milk are excellent sources of calcium. Dark-green leafy vegetables, fish with bones, dried peas and beans, calcium-fortified juices and cereals are also very rich in calcium.

2. Which has more calcium, milk or paneer?

Calcium is a vital mineral, and milk and paneer have high calcium content. But if we compare 100 ml of milk provides 118 mg of calcium, and 30 grams of paneer provides 142 mg.

3. What are the other sources of calcium?

Apart from the foods mentioned above, some foods like seeds (chia, flax, sunflower etc.), lentils, poultry, fish, eggs, blueberries, blackcurrant, prunes, dates, banana, apples, walnuts, cashew, garlic etc., are also good sources of calcium.

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