Calcium is a common mineral present in our body. It’s the main element of our teeth and bone. Calcium plays a vital role in various metabolic processes in human body. Calcium helps to regulate blood pressure and maintain blood sugar levels. Calcium deficiency is prevalent in Indian women. As we grow old, we lose calcium from our bone.
Calcium deficiency is the main reason for Rickets in children and osteoporosis in adults. Intake of calcium and vitamin D can make this condition better. As per the website, femalefirst.co.uk, people between the age groups of 19-50 should take 1000 milligrams of calcium. That is equivalent to three glasses of milk. Here is the list of top 11 calcium rich India foods which will provide you calcium.
Below is the list of popular calcium rich foods for vegetarians.
Milk is the best source of calcium. Milk is also rich in vitamin D and proteins. Cow milk and buffalo milk would be the best option for any age group. 1 cup of milk contains 300 mg of calcium.
Broccoli is known as ‘super food’. It is also a good source of calcium and essential vitamins. 100 grams of green and sturdy floret contains 47 gm of calcium.
Spinach is a great source of calcium, phosphorus, zinc, iron and essential vitamins. 1 cup of cooked spinach gives 240 mg of calcium.
Almonds are rich in calcium and proteins. It gives you energy and helps to reduce weight and cholesterol. A handful of almonds can keep you full for a day.
Yogurt fortified with vitamin D is very good for bone’s growth. Vitamin D absorbs calcium. Yogurt is also easily digestible. 1 cup of yogurt may give you 450 mg of calcium. Start consuming yogurt daily to make your bone healthy.
Oatmeal makes a great breakfast. It’s rich in calcium and fiber. It reduces the cholesterol level. If you are on diet, oatmeal will be the best option for you.1 package of oatmeal may give 100-150 mg of calcium.
Orange is a calcium rich fruit. Oranges can be eaten raw or you can drink orange juice. Oranges are easily available in winter. 8 oz of orange juice gives 300 mg of calcium.
Soymilk is a very good source of calcium. If you are allergic to milk proteins, you can take soymilk to meet your daily calcium requirements.1 cup of soymilk may give you 200-400 mg of calcium.
Blackstrap molasses is a byproduct of sugar processing. It has high nutritional value. It is a great source of calcium and selenium. If you are a sweet lover, you can use blackstrap molasses to make desserts without worrying about your blood sugar level. Both Diabetic and non-diabetic can get calcium from molasses. 1tbsp of blackstrap molasses gives 135 mg of calcium.
Below is the list of calcium rich foods for non-veg lovers.
Crabs are used in various non-veg dishes. If you love non-veg items, the crab will be one of the best options. They are rich in calcium. In a can of crab, you can get 123 mg of calcium.
Shrimp lovers can get calcium from non-veg recipes. A can of shrimps contains 123 mg of calcium. You can take them on lunch or dinner. This would help you to meet the minimum requirements of calcium intake.
Have you tried these calcium-rich Indian foods? If not, include these foods in your diet. They are rich in calcium and other nutrients. Regular intake of these foods will make your bone and teeth healthy.