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 Last Updated : Jun 16,2020


कॅल्शियम युक्त आहार - हिन्दी में पढ़ें (Calcium Rich Recipes in Hindi)
કેલ્શિયમ યુક્ત આહાર - ગુજરાતી માં વાંચો (Calcium Rich Recipes in Gujarati)

Calcium Rich Recipes, Calcium Rich Indian 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, cheese, Paneer and Buttermilk).

Buttermilk, ChaasButtermilk, Chaas

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

Spinach, PalakSpinach, Palak

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

BroccoliBroccoli

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

Whey Soup ( Calcium Rich Recipe )Whey Soup

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 cream of broccoli soup recipe which will give you 38% of your calcium RDA.

Cream Of Broccoli Soup, Veg Broccoli Soup RecipeCream Of Broccoli Soup, Veg Broccoli Soup Recipe

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

Group Need for Calcium Requirements (per day)
Kids Bones and teeth are at a growing stage and hence their need for calcium is high. 0-1 year - 500 mg
1-9 years – 400 mg
Teenagers Puberty promotes a quick and rapid growth spurt and so the need for calcium increases. 10-18 years-600 mg
Puberty to Middle Age For maintenance of bones and teeth. 19-49 years-400 mg
Adult Men As we age the bones lose calcium. Elderly women are at utmost risk of osteoporosis due to calcium loss as a result of hormonal changes (decrease in estrogen levels which otherwise initiates calcium absorption) occurring after menopause. above 50 years-400 mg
Adult Women 51–70 years 400 mg
Pregnant Women The growing fetus has high requirements of calcium which need to be supplemented through mums diet. 1000 mg
Lactating Mother A nursing mother has to make up for her and the baby’s requirement through breast milk. 1000 mg
     

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 oilCoconut 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.

Paneer BhurjiPaneer Bhurji

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.

Avocado SaladAvocado Salad

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 PaneerRagi Roti Stuffed with Paneer

3. Maintain a healthy weight : If you are overweight then all the extra weight will come on your bones like your spine and knees. That can lead to a knee replacement.

Eat your paneer to top up your calcium levels

Have one cup of homemade full fat paneer and you get 75% of your calcium requirements in the day while low fat paneer will give only 18% of your paneer daily requirement if you are 50 plus in age. So always choose some paneer recipes like palak paneer recipe, ragi roti stuffed with paneer or palak paneer methi chaman

Palak PaneerPalak Paneer

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

You cannot just take calcium supplements and expect to solve the problem. You need to top up your vitamin D3 and eat healthy fat.

Indian's suffer a lot from acidity. The more acidic you are the more calcium and vitamin d3 you leach from your bones. If you are highly acidic, then you are leaching calcium from your bones to balance the ph of your acidic blood. You must handle your acidity and read our collection of recipe to control acidity.

Buckwheat DosaBuckwheat Dosa

You cannot exercise with low vitamin d3 levels as you will harm yourself. Your vitamin d3 and calcium should be in sync. 

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. 

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. If you got cancer and go through chemo then that will decrease your bone density. So you need to up your protein. 

Masoor Dal and Palak KhichdiMasoor Dal and Palak Khichdi

Vitamin K and Vitamin d3 work toghether to increase bone density. So eat your eggs and eat some fermented foods like dosa and idli.

Vitamin d3 gets activated in the body by magnesium. It's all connected.  Make sure you have your seeds and nuts to top up magnesium.

Vitamin C helps bone. Also take omega 3 fatty acids if you have a bone issue.

 

3 Things to ensure that your calcium levels are topped up.
1. Eat Calcium Rich Foods
2. Top up your Vitamin D
3. Ensure you take healthy Fat in your diet.

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. 

Tahini Paste, Lebanese Tahini PasteTahini Paste, Lebanese 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)



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Reviews

Calcium Rich Recipes
 on 11 Feb 20 03:41 PM
5

Calcium Rich Recipes
 on 28 Jul 18 03:51 PM
5

Tarla ji Your recipes are very delicious 17 years back when I bought Microwave Oven gifted your recipes booklet with lot of gourmets you are the most senior Master chef in India thanking You D D Prasad
Tarla Dalal
30 Jul 18 10:29 AM
   Happy to know you have liked the recipe. Do try more recipes and give us your feedback. Happy Cooking!!
Calcium Rich Recipes
 on 06 Sep 17 02:52 PM
5

Great collection of Calcium rich Indian recipes. You have gone into great depth giving explanations and nutritive values.
Tarla Dalal
06 Sep 17 02:53 PM
   Thanks Meena. Glad you liked the collection of recipes.