Calcium Rich Indian Recipes | high calcium vegetarian recipes | Calcium recipes for strong bones

calcium rich recipes. calcium rich Indian recipes. calcium recipes for strong bones.  Get your daily dose of calcium with these awesome recipes, packed with apt ingredients like dairy products ( milk, curds, Paneer and Buttermilk).

mint chaas recipe | spicy Punjabi mint chaas | mint buttermilk | pudina chaas | One glass of mint chaas provides 24% calcium of your Recommended Dietary Allowance ( RDA).

Green leafy vegetables (like Spinach, amaranth. colocassia, Fenugreek etc.

Spinach, Palak

Vegetables like Broccoli), Walnuts and pulses (like Chana Dal, urad dal, Masoor Dal, green moong dal, yellow moong dal, Moong, moth beans, chana). 

Broccoli

There are calcium rich recipes to cater to all age groups, ranging from colourful, exciting calcium rich recipes for kids and youngsters to traditional, easily-chewable recipes for seniors. Here is  a list of TOP 42 Calcium Rich Foods.

44 Calcium Rich Indian Food List

whey soup | calcium, protein rich whey soup | low carb whey soup |

One serving of whey soup delivers 15% calcium of your Recommended Dietary Allowance ( RDA).

low calorie spinach soup | low cal healthy palak soup | quick Indian spinach soup with low fat milk | Required from kids to adults. One serving of low calorie spinach soup  provides 21% of calcium, 28% folic acid, 55% Vitamin A of of your Recommended Dietary Allowance ( RDA ).

Why do we need Calcium, How much Calcium do we need daily? Calcium rich recipes for strong bones. 

We often speak of healthy bones and strong teeth and most of us remember our parent’s admonition to "drink your milk." We may have probably resisted then, but as adults we are now more aware that the 'CALCIUM' and 'PROTEIN' from milk help to build a strong body. See our masoor dal with spinach recipe which will give you 9% of your calcium RDA.

masoor dal with spinach recipe | protein rich dal | dal palak

Though astonishing as it may sound, approximately 1200 gm of calcium in found in our body, out of which 99% is found in the bones. The remaining 1% is used to maintain teeth, muscles, heart and nerves and also aids in blood clotting. To put it simply, WE NEED CALCIUM FOR STRONG BONES AND TEETH.

Chart of Daily Calcium Requirements from Kids to Adults

Paneer is one of the richest vegetarian source of calcium. 100 g of paneer yields about 480 mg of calcium. A recipe which offers atleast 10% to 12% of daily requirement of calcium per serving, can be considered as calcium rich. However, for recipes like roti, paratha, dosa etc. which are quantified in numbers, around of daily requirement of calcium can be considered as caclium rich. This is because it is assumed that one person will consume at least 2 to 3 roti / paratha / dosa etc. depending on its size. 

How does Calcium get absorbed in your body?

The 2 keys to Calcium absorption is to make sure you are getting enough Vitamin D and healthy fat. If you are deficient in Vitamin D, then your body is not going to absorb calcium properly. Spent time out in the sun to get your Vitamin D and if not then take supplementation for it.

Coconut oil

See our paneer bhurji recipe which uses full fat paneer. You could replace vegetable oil with coconut oil to make the paneer bhurji recipe even healthier. One serving of paneer bhurji gives 64% calcium, 19% protein of your Recommended Dietary Allowance ( RDA).

There are many individuals who go on crash diets and eat low fat foods or avoid fat altogether. This will result in the hinderance of calcium absorption and lead to calcium deficiency in your body.

Healthy fat examples are avocado, olive oil, almonds, walnuts, peanuts, paneer, coconut milk etc.

One of the most nutritious beans - chickpeas are rich in iron, protein and folic acid. Curds enrich this tangy Indian chickpea salad with mint dressing with more protein and calcium while coriander and mint increase its vitamin A content. So we have got you a salad with such a combination that is chickpea salad with mint dressing. One serving of Indian chickpea salad for weight loss has 21% calcium, 48% folic acid, 20% Vitamin B1, 15% protein of your Recommended Dietary Allowance ( RDA).

Indian chickpea salad for weight loss | kabuli chana salad with pudina dressing | healthy chickpea salad for weight loss

Effects of Calcium deficiency on Bones 

The major outcome of calcium deficiency is bone and teeth abnormalities which are seen quite different in children and adults.

1. Rickets…Calcium deficiency in children…If children are deprived of calcium in their early stages of growth, it progressively leads to weakening and softening of bones making them fragile. Bowing of legs, enlargement of wrists, knees and ankles, poor muscular development, beaded ribs, large foreheads and protruding chest are some of the other features of rickets.

2. Osteoporosis…Adult Rickets…The low levels of calcium in adults leads to loss of bone mass to such an extent that the bones lose strength and becomes unable to perform its supporting role in the body. Fractures may occur due to minor falls and bumps or bones may even break under their own weight. People with osteoporosis may have a hump in their backs, curvature of the spine and rounded shoulders. These conditions may be caused by the buckling of their weakened spines, no longer being strong enough to hold the body upright.

ragi roti stuffed with paneer recipe | nachni paneer wrap | healthy red millet Indian wrap

3 Things to ensure that your Calcium Levels are topped up.

1. You also need to exercise regularly. As you get older you must continue to workout. Walk, lift weights and move all the time. You need exercise to maintain bone health. As simple as walking regularly will also do the trick. A lazy lifestyle will make your bones weak. 

2. Eat your protein. If you are low in protein you will have problem with your bone density. Protein is required for absorbtion of calcium into your bones. 

bajra whole moong and green pea khichdi recipe | whole moong bajra and green pea khichdi | healthy green pea bajra and whole moong khichdi | One serving of bajra whole moong and green pea khichdi has 6.6 grams of protein ( 12% of RDA).  See details in calories of bajra whole moong and green pea khichdi. 

3. Vitamin K and Vitamin D3 work toghether to increase bone density. So eat your eggs and greens like kale, spinach, broccoli, cabbage etc.

Don't forget your Til for topping up calcium

Til has the highest concentration of calcium. One cup of til or sesame seeds is 174% of your daily calcium requirements. So make this healthy Lebanese dip called tahini paste recipe made of til and olive oil only. Two tablespoons of tahini paste gives 28% calcium of your Recommended Dietary Allowance ( RDA).

tahini paste recipe | Lebanese tahini paste | Indian style tahini paste

Enjoy our collection of calcium rich recipes | calcium rich Indian recipes | calcium recipes for strong bones | given below from Calcium Rich Breakfast to Calcium Rich Desserts.

Calcium Breakfast (49 recipes)
Calcium Dals & Kadhis (23 recipes)
Calcium Rich Desserts (36 recipes)
Calcium Rich Drinks Smoothies Juices (43 recipes)
Calcium Rich International Recipes (36 recipes)
Calcium Rich Rice, Khichdi and Biryani (18 recipes)
Calcium Rich Rotis & Parathas (31 recipes)
Calcium Rich Salads & Raitas (43 recipes)
Calcium Rich Soups (18 recipes)
Calcium Rich Starters & Snacks (58 recipes)
Calcium Rich Vegetables (66 recipes)