Calcium is an essential mineral vital for various bodily functions, including building and maintaining strong bones and teeth. It also plays a crucial role in muscle contraction, blood pressure regulation, nerve transmission, and blood clotting. The recommended Daily Value (DV) for calcium is 1,300 milligrams (mg) per day. While dairy products are often highlighted as primary sources, a diverse range of plant-based and other foods readily available in the Indian diet can significantly contribute to meeting your daily calcium needs. This article explores calcium-rich food options within the context of Indian cuisine, providing a comprehensive guide for incorporating them into your daily meals.
Why is Calcium Important?
Calcium is a primary bone mineral, and around 99% of the calcium in the body resides within the bones and teeth, providing strength and rigidity. It is also essential for muscle contraction, where it plays an active role in the movement of muscles. Calcium assists with improving the metabolism involved in the energy equation and helps control weight. Adequate calcium intake reduces the risk of osteoporosis.
Calcium Needs Across Different Age Groups
Calcium needs vary based on age, sex, and other factors. The Food and Nutrition Board at the Institute of Medicine of the National Academies recommends the following daily calcium intakes:
- Men (19-50 years): 700 mg
- Men (51-70 years): 1000 mg
- Men (71+ years): 1200 mg
- Women (19-50 years): 700 mg
- Women (51+ years): 1200 mg
- Breastfeeding women: Additional 550 mg
If you don’t get enough calcium, adults may have low bone mass, which is a risk factor for osteoporosis.
Dairy Products
Dairy products are a classic source of calcium and vitamin D, crucial for building and maintaining bone density. They also contain protein and other important nutrients.
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- Milk: Milk is an accessible and versatile source of calcium. Two cups (240ml) provide 24% of the Daily Value. It is also rich in protein, vitamin D, and vitamin B12.
- Yogurt: Yogurt is another dairy food that contains calcium. One medium cup (125 grams) of plain yogurt contains about 20% of your daily value for calcium. Yogurt also consists of probiotics, which are good for gut health and the immune system. Yogurt is rich in calcium and probiotics, which aid in calcium absorption and support bone health.
- Cheese: Hard cheeses like parmesan, edam, gouda, and cheddar are high in calcium. One ounce (28 grams) of parmesan cheese has 19% of the Daily Value for Calcium. Cheese also provides protein, good fats, and probiotics. Cheese, especially paneer, is an excellent source of calcium and protein, both vital for strong bones.
- Paneer: Paneer is a protein-rich dairy product and one of the most effective calcium rich Indian food items. 100 g of paneer yields about 480 mg of calcium.
Plant-Based Sources
For those following a vegan diet or preferring plant-based options, there are numerous ways to boost calcium intake.
Soybeans and Soy Products: Soybeans are naturally rich in calcium. One cup (180 grams) of cooked soybeans provides 261 mg of calcium, about 20% of the DV. Soybean-based foods like tofu, tempeh, and natto are also rich in this mineral. Tofu made with calcium sulfate contains 683 mg, or about 53% of the DV, per 3.5 ounces (100 grams). Tempeh and natto - made from fermented soybeans - provide good amounts as well. One 3.5-ounce (100-gram) serving of tempeh covers around 7% of the DV, whereas natto offers about 17%. Minimally processed soy foods are also a great source of fiber, vitamins, and minerals. Plus, they’re one of the rare plant foods considered a complete source of protein. That’s because - while most plant foods are low in at least one of the nine essential amino acids - soybeans offer good amounts of all of them. Soy milk is a great alternative to cow’s milk, as it contains about the same quantity of protein. Soy milk is a great dairy alternative, packed with calcium and vitamin D. Tofu, made from soybeans, is loaded with calcium and protein, crucial for maintaining bone strength.
Legumes: In addition to being rich in fiber and protein, legumes are good sources of calcium. The varieties providing the highest levels of this mineral per cooked cup (about 175 grams) include:
- Winged (goa) beans: 19% of the DV
- White beans: 12% of the DV
- Navy beans: 10% of the DV
- Black beans: 8% of the DV
- Chickpeas: 6% of the DV
- Kidney beans: 4% of the DV
- Lentils: 3% of the DV
Legumes tend to be rich in other nutrients, including iron, zinc, potassium, magnesium, and folate. However, they also contain antinutrients like phytates and lectins, which lower your body’s ability to absorb other nutrients. Soaking, sprouting, and fermenting beans and lentils can reduce antinutrient levels, making them more absorbable. Diets rich in legumes can help decrease LDL cholesterol levels and reduce your risk of type 2 diabetes and heart disease. Chickpeas are a rich source of plant-based protein, calcium, and magnesium.
Nuts: All nuts contain small amounts of calcium, but almonds are especially rich, providing 96 mg per 1/4 cup, or about 7% of the DV. Brazil nuts are second to almonds, providing around 4% of the DV per 1/4 cup. Nuts are also good sources of fiber, healthy fats, and protein. They’re also rich in antioxidants and contain good amounts of B vitamins, magnesium, copper, potassium, and selenium, as well as vitamins E and K. Almonds are an excellent source of calcium, magnesium, and vitamin E, crucial for bone development and maintenance. Treat yourself to a handful of almonds or Brazil nuts a day! Walnuts and avocados are rich in omega-3 fatty acids and antioxidants, which help reduce inflammation and support calcium absorption.
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Seeds: Seeds and their butters are also good sources of calcium, but the amount they contain depends on the variety. Tahini - a butter made from sesame seeds - contains the most, providing 128 mg per 2 tablespoons (30 g) - or about 10% of the DV. In comparison, two tablespoons of raw sesame seeds provide around 14% of the DV. Chia seeds also contain decent amounts, providing about 14% of the DV per ounce (28.35 grams). Like nuts, seeds provide fiber, protein, healthy fats, vitamins, minerals, and beneficial plant compounds. They’re also linked to other health benefits, such as reduced inflammation and improved blood sugar levels. Sesame seeds are an excellent source of calcium, magnesium, and phosphorus, which are essential for strong bones. Sesame seeds, a staple in traditional Indian cooking, are rich in calcium, zinc, and magnesium.
Grains: Grains aren’t typically thought of as a source of calcium. Yet, some varieties contain significant amounts of this mineral. Ragi is a nutritional supergrain known for its extremely high calcium content10 times more than rice or wheat. Whole grains like brown rice, barley, and quinoa are packed with minerals such as magnesium and phosphorus, essential for bone health. Whole grains like oats, brown rice, and quinoa are excellent sources of magnesium, a mineral vital for bone health. These Indian food for strong bones provide the necessary nutrients to strengthen your bones and maintain joint health. Adding whole grains to your diet helps maintain a healthy weight, which can reduce pressure on your joints and bones.
- Ragi (Finger Millet): Ragi is a nutritional supergrain known for its extremely high calcium content-10 times more than rice or wheat.
Vegetables: Cruciferous vegetables - especially bitter ones like dark leafy greens - are rich in calcium. Green leafy vegetables like spinach and fenugreek are high in calcium and iron, crucial for strengthening bones. Spinach is a leafy green powerhouse containing calcium, iron, and vitamin K.
- Dark Leafy Greens: Spinach, turnip, mustard, and collard greens provide 83 mg to 164 mg per cooked 1/2 cup (70 to 135 grams, depending on the variety) - or 6 to 13% of the DV. Vegetables also contain variable levels of antinutrients, such as oxalates. Oxalates can bind to calcium in your gut, making it more difficult for your body to absorb. Low- and moderate-oxalate vegetables like turnip greens, broccoli, and kale are considered better sources than higher-oxalate vegetables, such as spinach, beet greens, and Swiss chard. Boiling is one way to reduce oxalate levels by 30 to 87%. Interestingly, it appears to be more effective than steaming or baking. Dark leafy greens like spinach, broccoli, okra, kale and collard greens are high in calcium. One cup of cooked collard greens has 26 mg - a quarter of the amount you need in a day.
- Drumsticks (Moringa): Drumsticks are a popular ingredient in South Indian dishes.
Fruits: Oranges are packed with vitamin C, which is important for collagen production and bone health. Oranges are another somewhat high-calcium fruit. One navel orange contains around 60 mg, or about 5% of the DV per medium-sized fruit. Raw figs provide 18 mg - or close to 1% of the DV - per fig. Dried figs offer slightly less at around 14 mg per fig. Blackcurrants pack around 62 mg of calcium per cup (112 grams) - or around 5% of the DV - whereas raspberries and blackberries provide 31 mg to 42 mg per cup (123 grams and 144 grams, respectively). In addition to calcium, these fruits also offer a good dose of fiber, vitamin C, and an array of other vitamins and minerals.
Seaweed: Adding seaweed to your diet is yet another way to increase your calcium intake. Wakame - a variety typically eaten raw - provides around 120 mg, or 9% of the DV per cup (80 grams). Kelp, which can be eaten raw or dried, is another popular option. One cup (80 grams) of raw kelp - which you can add to salads and main dishes - provides around 10% of the DV. Dried kelp flakes can also be used as seasoning. That said, seaweed may also contain high levels of heavy metals. Some varieties, such as kelp, can contain excessively large amounts of iodine per portion. While iodine is needed for the proper function of your thyroid gland, getting too much can be harmful. For these reasons, seaweed shouldn’t be consumed in large quantities.
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Blackstrap Molasses: It’s made from sugar cane that has been boiled three times. Unlike sugar, it contains several vitamins and minerals, including 100 mg of calcium - or 8% of the DV - per tablespoon (14 g). That said, blackstrap molasses remains very high in sugar, so you should eat it in moderation. Blackstrap molasses is a thick syrup. Molasses products are becoming more available at markets and blackstrap molasses is commonly used as a natural sweetener and a sugar alternative. It can be used in coffee as a sweetener and used as a spread or topping. Baking with blackstrap molasses can replace brown sugar or maple syrup.
Fortified Foods: Flour and cornmeal may also be enriched with this mineral, which is why some breads, crackers, and tortillas contain large amounts. Fortified drinks, such as plant milks and orange juice, can also add significant amounts of calcium to your diet. For instance, 1 cup (249 grams) of fortified orange juice usually covers up to 28% of the DV.
Non-Vegetarian Sources
Non-veg consumers can fulfill their daily calcium requirements through animal sources.
- Sardines: Small fish eaten with bones provides 350 mg of calcium per 110g serving. They are also a good source of Vitamin D. Canned sardines and canned salmon are both loaded with calcium thanks to their edible bones.
- Salmon: With edible bones, a 100g piece of salmon has almost 500 mg of calcium, making it one of the richest non-dairy sources. Fatty fish like salmon and mackerel are rich in omega-3 fatty acids and vitamin D, which are essential for healthy bones. Fatty fish are loaded with omega-3 fatty acids and vitamin D.
- Tilapia: A mild fish low in mercury, tilapia is high in calcium, too, at 360 mg per 100g serving.
- Eggs: One whole egg contains roughly 25-30 mg of calcium. Eggs also pair well with calcium-rich veggies. Eggs are rich in protein and vitamin D, which play an essential role in calcium absorption and bone strength. Eggs provide high-quality protein and vitamin D both essential for bone growth and muscle development.
Indian Recipes for Strong Bones
Incorporating calcium-rich foods into your daily diet is essential for maintaining healthy bones throughout life. Traditional Indian cuisine offers a wealth of nutrient-rich options that are naturally packed with calcium, vitamin D, and other bone-strengthening nutrients.
- Ragi-Based Dishes: Ragi can be made into ragi idli, dosa, or even upma. A ragi uttapam could give 5% of the day’s calcium requirement.
- Spinach-Based Dishes: Spinach can be incorporated into curries, dals, and stir-fries.
- Sesame Seed-Based Dishes: Sesame seeds are often used in desserts, salads, and curries.
- Drumstick Recipes: Drumsticks may be consumed after being cooked in tomato gravy.
Factors Affecting Calcium Absorption
Several factors can influence how well your body absorbs calcium:
- Vitamin D: Vitamin D aids calcium absorption. It is essential for absorbing calcium in the body. Spend time out in the sun to get your Vitamin D and if not then take supplementation for it. Vitamin K and Vitamin D3 work together to increase bone density.
- Oxalates: Vegetables also contain variable levels of antinutrients, such as oxalates. Oxalates can bind to calcium in your gut, making it more difficult for your body to absorb.
- Sodium: High salt intake causes calcium loss, weakening bones. Reducing sodium helps. Excessive Salt: High salt intake causes calcium loss, weakening bones. Reducing sodium helps.
- Caffeine: High caffeine consumption may interfere with calcium absorption, hindering bone strength. Caffeine: High caffeine consumption may interfere with calcium absorption, hindering bone strength.
- Sugar: High-sugar foods cause inflammation and hinder calcium absorption. Sugary Foods: High-sugar foods cause inflammation and hinder calcium absorption.
- Protein: Protein is required for absorption of calcium into your bones.
Lifestyle Recommendations for Strong Bones
- Balanced Diet: Include calcium-rich foods like milk, yogurt, cheese, almonds, and leafy greens. A well-balanced diet is key to lifelong bone and joint health.
- Regular Exercise: Exercise regularly to maintain bone health. Walk, lift weights, and move all the time. A lazy lifestyle will make your bones weak.
- Limit Harmful Substances: Avoid foods high in sugar, excessive caffeine, and processed meats. High-sodium foods can also contribute to bone loss.
Health Benefits of Calcium
Calcium plays a vital role in keeping your body healthy.
- Boosts Bone Health: Calcium helps build strong bones and teeth. Around 99% of calcium on the Earth's surface resides within your bones and teeth. Its role here is to provide strength and rigidity.
- Aids With Muscle Contraction: Calcium plays an active role in the movement of our muscles. Muscles work due to the electrochemical energy stored in ATP, which helps muscle fibre contraction and relaxation during exercise.
- Helps Control Weight: Calcium can help burn fat and prevent obesity. It assists with improving the metabolism involved in the energy equation.
- Reduces The Risk of Osteoporosis: Calcium is important to keep your bone mineral density through ageing and decrease the chances of having a fragile bone problem known as osteoporosis afterwards.