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 Last Updated : Nov 07,2020

वरिष्ठ नागरिक कॅल्शियम - हिन्दी में पढ़ें (Senior Citizen Osteoporosis Calcium Rich recipes in Hindi)
વરિષ્ઠ નાગરિકો માટે ઑસ્ટિયોપોરોસિસ કેલ્શિયમ સમૃદ્ધ રેસિપિ - ગુજરાતી માં વાંચો (Senior Citizen Osteoporosis Calcium Rich recipes in Gujarati)

Calcium Rich Recipes for Osteoporosis for Senior Citizens 

Calcium is an important mineral at every stage in life. In the beginning years it is necessary for growth and development of bones. As we grow and age this mineral gains more and more importance in our life. This is because as we age the body’s capacity to absorb calcium decreases and the bone mass decreases. Moreover above the age of 60, this mineral is all the more vital to maintain bone density when there are high chances of minor falls, fractures, joint pain and sprains. Hence a minimum of 1000 to 1200 mg of calcium is a must after the age of 60 for the bones to be able to support our body.

Nachni Dosa, Ragi Dosa Made with Whole NachniNachni Dosa, Ragi Dosa Made with Whole Nachni

We understand that at this age the appetite decreases and also sets in other minor problems like poor digestion, low absorption, acidity, issues with chewing and so on… But you need to choose calcium rich ingredients and incorporate them in your regular diet. You need not change your cooking method or twist your menu drastically. 

Grace your pantry with these calcium laden foods….

1. Dairy products like milk, curd, paneer and buttermilk. Known as ‘the God’s nectar’, buttermilk is a real boon for senior citizens. It needs no chewing and helps to relieve acidity and aid in digestion. Form a habit of having a glass of buttermilk after meals daily. A thick glass of buttermilk can make up 35% of your day’s requirement for calcium. Learn how to make the perfect buttermilk.

Curd is a probiotic and its healthy bacteria are suitable for the stomach. Use it to make raitas in the form or Mint Raita or choose soft fruits to make Strawberry and Black Grape Raita. Apart from calcium, these raita are a great way to top up with a dose of antioxidants too. 

Mint Raita ( Phudina Raita)Mint Raita ( Phudina Raita)

2. Whole cereals specially ragi. Also known as nachni, you can opt for its whole grain or try experimenting with its flour. While whole ragi can be used to khichdi, but that’s slightly difficult to chew for senior citizens who have chewing problem. So we have a soft Nachni Dosa for them to indulge into. Do try it with your favourite sambar for some additional calcium. 

Nachni flour can be used to create sumptuous delicacies like Nachni Ladoo and Nachni Methi Muthia. Each nachni ladoo lends 41.3 mg of calcium. 

3. Pulses like moong, moath beans, chana, rajma etc. Sprouted pulses are a better source of calcium as sprouting increases the calcium content. While some may have a feeling of bloating with pulses, there are a few people who can handle pulses and sprouts even after the age of 60. They should include pulses and sprouts in the form of Sprouts Pancakes (7% calcium requirement fulfilled per pancake) and Sprouts and Palak Idli (6% calcium requirement fulfilled from 3 idlis). If you notice both these recipes are soft and easy to chew and digest as well. Additional advantage of these delicacies is that you can serve them for any of your meal throughout the day – breakfast, lunch, snacks or dinner. 

Sprouts PancakesSprouts Pancakes

4. Nuts and oilseeds like almonds, walnuts, peanuts, sesame seeds (til) etc. Can’t imagine chewing them every day? No worries. Culinary world has expanded a lot over the years. These calcium rich nuts can be powdered and even baked to create a wholesome fare. 

Powder walnuts and combine them dates to make dainty Date and Walnut Balls. Have 2 of these before going for your daily walk in the morning or evening. They are sure to keep up your energy levels. 

Almonds can be put to use as well by creating a magical nourishing bread in the form of Almond Bread. Made with almonds, almond milk and flax seeds, this Almond bread is surely a far excellent choice. Spread some Homemade Peanut Butter on it and you are set to enjoy a nourishing breakfast.  

Homemade Peanut Butter, for Weight Loss and AthletesHomemade Peanut Butter, for Weight Loss and Athletes

Sesame seeds is another magnificent source of calcium which no senior citizen should miss out on. A tbsp. of til gives around 100 mg of calcium which in reality is a whooping amount. If you can chew then relish the crunchy Nachni Sesame Khakhra. Make them and store them in an air-tight container and enjoy when hunger strikes at any time of the day. And if you want to try out some soft food using til, then turn towards Beetroot and Sesame Roti.                                                                                                    

5. Include a variety of green vegetables. Greens spinach, amaranth, colocassia, fenugreek etc. contain both calcium and oxalate. The latter is a mineral which hinders calcium absorption in the body. But that doesn’t mean that you avoid the greens completely. Greens will yet add on some calcium to your daily meals. Moreover greens will also provide other antioxidants to keep you healthy at this age. 

Try including greens in the form of Moong Dal with Spinach or Methi Palak Paneer Subzi along with the phulkas

Moong Dal with SpinachMoong Dal with Spinach

Broccoli is a non-green leafy veggie which is a good source of calcium. Available all through the year now, you can rely on it for a calcium rich meal. How about a hot bowl of Broccoli Soup? It also has another source of calcium, which is milk. With 143.4 mg of calcium per serving, this soup is surely worth a try. 

Don’t forget to include these recipes in your diet along with an appropriate dose of exercise under your doctors or trainers guidance to keep your bones healthy.

Broccoli Soup ( Calcium Rich)Broccoli Soup ( Calcium Rich)

A few diet No’s for a Calcium Rich Diet

1. Deep-fried foods as they hinder with the absorption of calcium.

2. Refined foods like maida, pasta, sugar etc. as they lose calcium in their process of refining.

3. Chocolate and cocoa as they are rich in oxalate which hinder with the absorption of calcium.

4. Aerated drinks as they contain citric and phosphoric acid which decrease the absorption of calcium.

5. Tea and coffee as caffeine in them hinder calcium absorption.

6. Alcohol too prevents calcium absorption in the body. 

Enjoy our range of recipes for Senior Citizen and check out our other recipes for Senior Citizen categories:

Date and Walnut Balls recipe
date walnut balls recipe | khajur akhrot balls | 3 ingredient vegan date nut balls | sugar free date nut balls | Thanks to sweet and sticky dates, this sweet requires no sugar, which means ....
Ragi and Coriander Uttapa recipe
Calcium and protein rich ragi along with vitamin and iron rich coriander combine tastefully in this healthy snack. While coriander itself has an irresistible flavour and aroma, this is further enhanced by the addition of chillies, onions, tangy curds and a traditional tempering too. These no-fuss, ....
Spinach Tahini Wraps ( Nutritious Recipe for Pregnancy) recipe
spinach tahini wrap recipe | healthy spinach wrap Indian style | spinach wrap with tahini spread | healthy spinach roll | healthy recipe for pregnancy |
Tahini Dip, Lebanese Tahini Sauce recipe
tahini dip recipe | tahini sauce | how to make tahini | tahini yoghurt dip | with 17 amazing images. tahini dip recipe | tahini sauce | ....
Bhinda Ni Kadhi, Gujarati Bhindi Kadhi recipe
The versatile ladies finger is used widely in Gujarati cuisine, in many dry as well as gravy recipes. Here we present, Bhinda ni Kadhi, where ladies finger mingles with the traditional kadhi. As a slight variation to this recipe, you can add sliced and sautéed o ....
Broccoli Soup ( Calcium Rich) recipe
Broccoli is an all-in-one ingredient, which is a good source of nutrients like iron, folic acid, vitamins A and C, along with calcium too. The interesting veggie has a unique flavour and texture, which really please the palate. Once you develop a taste for it, you will want to keep having it often i ....
Curd Rice, South Indian Curd Rice Recipe recipe
curd rice recipe | South Indian curd rice | dahi chawal | thayir sadam | with 20 amazing images. Just like khichdi is to Gujarati, rajma chawal is to Punjabi, the curd rice is to South-Indi ....
Nachni Sesame Khakhra ( Iron and Calcium Rich Recipe ) recipe
nachni sesame khakhra recipe | nachni til khakhra | homemade ragi khakhra | healthy tasty nachni khakhra | nachni sesame khakhra is a jar snack which can be relis ....
Almond Bread, Homemade Almond Bread Without Eggs recipe
homemade almond bread without eggs | keto almond bread | eggless almond bread | low carb almond bread| with 20 amazing images. A loaf without wheat? Unbelievable but true, and absolutely aw ....
Maharashtrian Patal Bhaji, Paatal Bhaji recipe
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Calcium Booster, Carrot Beetroot Parsley and Celery Juice recipe
Bones form the framework your body rests on… and this drink will make sure they remain healthy and strong forever! This Carrot Beetroot Parsley and Celery Juice is not only rich in calcium but also provides a treasure trove of other nutrients like vitamin C and folic acid. Carrots make sweet ju ....
Minty Couscous recipe
minty couscous recipe | healthy minty couscous salad | Indian style couscous | lemon mint couscous | minty couscous is a healthy variant of the couscous salad ins ....
Strawberry and Black Grape Raita recipe
strawberry and black grape raita | healthy strawberry black grape raita | quick black grape and strawberry raita | with amazing 8 images. strawberry and black grape raita is a
Nachni Paneer Pancake recipe
Calcium is a nutrient that is required by people of all age groups, for healthy growth and maintenance of bones and teeth. Here is how you can get a tasty calcium-boost from a surprise ingredient – nachni. A millet that is not consumed frequently by most of us, nachni or ragi is one of the greatest ....
Paneer Palak Koftas in Makhani Gravy recipe
Low-cal Paneer Palak Kofta in Makhani Gravy, anyone? The weight-watcher is usually terrified of words like paneer and makhani, but here is a low-cal version of this popular North Indian dish specially formulated to please food lovers without adding to their waistline. The innovative twist here is th ....
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