Calcium is vital for maintaining healthy and strong bones. While milk is commonly promoted as a primary source of calcium, numerous other nutrient-dense foods can help you meet your daily calcium requirements. This is particularly beneficial for those who are lactose-intolerant or follow a plant-based diet.
Here are 10 calcium-rich foods found in India that can support your bone health:
Leafy green vegetables like spinach, kale, and amaranth leaves are excellent sources of calcium. For example, a cup of cooked spinach contains around 245 mg of calcium, while a cup of cooked amaranth leaves provides a whopping 397 mg. Additionally, these greens offer other vital nutrients like vitamins A and K, which support overall health.
Legumes like soybeans, green beans, and various types of dals (lentils) are rich in calcium. A cup of cooked soybeans contains 175 mg of calcium, while a cup of cooked green gram (moong dal) has 124 mg. These legumes are also great sources of protein, fiber, and other essential minerals, making them a well-rounded choice for a healthy diet.
Nuts and seeds, such as almonds, sesame seeds, and chia seeds, are concentrated sources of calcium. Just 1 cup of almonds provides 385 mg of calcium, and 1 tablespoon of sesame seeds contains 88 mg. These foods also offer healthy fats, protein, and various vitamins and minerals that support overall health.
Tofu, a versatile soy-based food, is an excellent non-dairy calcium source. A half-cup of firm tofu with added calcium can contain up to 861 mg of calcium. Tofu is also a good source of protein and can be used in various dishes, from stir-fries to smoothies.
Canned fish like sardines and salmon, when consumed with the soft, edible bones, can be a great source of calcium. These fish also offer high-quality protein and omega-3 fatty acids, which are beneficial for heart health.
Dried figs are a sweet and calcium-rich snack, with 1 cup containing 242 mg of calcium. Figs also provide fiber, antioxidants, and several vitamins and minerals, making them a nutritious addition to your diet.
Ragi, a traditional Indian millet, is exceptionally high in calcium, with 344 mg per 100 grams. This grain is also rich in fiber and iron, making it a great choice for maintaining healthy blood and digestive systems.
This Chinese cabbage variety is a calcium-rich leafy green, with 1 cup providing 74 mg of calcium. Bok choy also offers vitamins A and C, folate, and antioxidants that contribute to overall health.
Yogurt, a staple in the Indian diet, is a fantastic source of calcium, with a single serving containing around 400 mg. It also provides probiotics, which support gut health, and protein, which is essential for muscle maintenance.
Cheese, such as paneer and parmesan, are calcium-dense dairy products. A cup of diced cheese can provide up to 951 mg of calcium. Besides calcium, cheese is also a good source of protein and phosphorus, which aid in bone health.
Incorporating these calcium-rich foods into your daily diet, alongside weight-bearing exercises, can help you build and maintain strong, healthy bones throughout your life. Remember, adequate calcium intake is crucial, especially during critical growth periods like adolescence and pregnancy, as well as in older adulthood to prevent osteoporosis.
