Calcium Rich Indian Food

Milk and dairy products are probably one of the easily available and cost-effective ways of adding calcium to your diet. Even if you are not so much into scientific evidence, you might have heard about the high calcium contents in milk. Probably that is because dairy products have been extensively researched on their benefits for maintaining bone structure.

Studies suggest that children and young adults who drink milk on a regular basis have a much lower risk of developing osteoporosis in older age. But you don’t really have to fret if you have already crossed that precautionary age. It can still help you preserve and improve bone density and without needing any extra calcium supplement. According to a meta-analysis, regular dairy consumption has not only been found to restore calcium levels in test subjects but the same results are noticed in the regular population.  

Vitamin D is essential for proper calcium absorption from food. A clinical study published in Nutrition Research and Practice observed an increase in total vitamin D levels along with an increase in calcium levels. So, dairy products not only are rich in calcium but also facilitate calcium absorption in the body. What better can you dream of?

In spite of all of these benefits, dairy is usually a bit underrated. This is because people fear the risk of extra fats and heart diseases. If that is your concern, you can always opt for low-fat dairy, you will still get all the calcium that you need. Also, it won’t pose much threat to your health and there is always the option of yoghurt and hard cheese for lactose-intolerant people.

Studies indicate that 2 to 3 servings of dairy products are safe to consume per day.

(Read more: Lactose intolerance symptoms)

Fruits might not even the last option that comes to mind while thinking about calcium sources. But you might be amazed to know that dry figs have much more calcium content than a glass of milk. Studies suggest that daily intake of mineral increases the mineral content in blood. Orange is yet another calcium-rich food that has been found to increase calcium and vitamin D levels in the body.

You can easily make a calcium-rich fruit salad by tossing fruits like papaya, figs, oranges, strawberries and apricots or just blend them to make a smoothie or juice.

Green leafy vegetables and the Brassicaceae family (cabbage and broccoli) are one of the best sources of dietary calcium. In fact, it has been speculated that the bitter taste of these vegetables may be due to their high calcium content. Vegetables like broccoli, kale and spinach are especially revered for their healing benefits in osteoporosis.

Nuts, especially almonds and pistachios are yet another type of calcium-rich foods. Not only do they provide calcium but some nuts are good in vitamin D too, which means they help in increasing bone density and play a role in calcium absorption and assimilation.

Studies indicate that almonds slow down the breakdown of bones by downregulating certain genes thus reducing the chances of bone diseases and fractures. Sesame seeds, on the other hand, are one of the richest sources of calcium. A single teaspoon of sesame seeds has around 130 mg of calcium. Quite enough to be added to a fruit salad? Or maybe you can add it as a seasoning in your recipes.

Whole-grain foods like wheat have a high bioavailability of calcium that is equivalent to that of milk. However, on cooking, they tend to lose most of the calcium available.

Even though soy products like tofu and soymilk are considered to be good dietary supplements for calcium, they can’t be entirely relied on as the calcium content of these products has been found to be quite variable. Also, most of it is available in the form of oxalates which tend to accumulate in the body due to lower digestibility. So, soymilk and tofu are being fortified to increase their calcium content and nutritive value.

Apart from consuming calcium-rich foods, some foods like whole grains and yoghurt are fortified to increase their calcium content. Although, there is much debate on food fortification and whether it would provide more than the required amount of nutrients. Studies suggest that calcium fortification is a safe way to supply dietary calcium. However, excess calcium consumption does not decrease the chances of bone fractures as claimed by studies. It is best to refer to a nutritionist to know more about the benefits of calcium-fortified food.