Leena Watts
Calcium is an essential nutrient for the human body, playing a crucial role in maintaining bone and tooth health. While dairy products like milk, yoghurt, and cheese are some of the best-absorbed sources of calcium, there are many other calcium-rich foods that can be incorporated into your diet, especially if you are lactose intolerant or vegan. This is particularly important for certain groups, including babies, young children, pre-teens, teenagers, and the elderly, who all have higher calcium requirements. In the Indian diet, calcium can be found in almonds, oranges, drumsticks, soybeans, and mustard greens, among other foods.
How to Increase Calcium in the Indian Diet
| Characteristics | Values |
|---|---|
| Calcium-rich foods | Dairy products (milk, yoghurt, cheese), almonds, oranges, soybeans, sardines, collard greens, mustard greens, canned salmon, okra, drumsticks, beans, whey protein |
| Calcium-fortified foods | Plant-based milk (soy milk, rice milk), breakfast cereals, flour tortillas |
| Vitamin D | Vitamin D is crucial for increasing the absorption of calcium in the body. |
| Food-based approaches | Promoting and facilitating access to calcium-rich foods through policies and education, improving food processing techniques, food fortification, biofortification of crops |
| Population considerations | Babies, young children, pre-teens, teenagers, women over 50, elderly people may need higher calcium intake |
| Calcium supplements | Should be taken with food, not exceeding 500 milligrams at one time. May cause side effects such as bloating, constipation, and rarely, kidney stones. |
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What You'll Learn
Dairy products like milk, yoghurt, and cheese
Dairy products are a great way to increase your calcium intake. Milk, yoghurt, and cheese are all rich in calcium and can be easily incorporated into your daily diet. Here are some tips to increase your calcium intake through these dairy products:
Milk
Milk is an excellent source of calcium and can be easily incorporated into your daily routine. Opt for low-fat or fat-free milk to increase your calcium intake without adding excessive calories or saturated fat. If you are lactose intolerant, lactose-free milk is a great alternative. Soy milk is another option, especially if you follow a vegan diet. Look for fortified soy milk, which has a similar calcium content to cow's milk. Remember, an adult needs about 1,000 milligrams of calcium per day, which is present in roughly three 8-ounce glasses of milk.
Yogurt
Yogurt is one of the best sources of calcium, providing up to 34% of the daily value (DV) in just one cup (245 grams). Plain yogurt has a higher calcium content than Greek yogurt, but both are excellent choices. Yogurt is also a good source of protein, phosphorus, potassium, and vitamins B2 and B12. It is also rich in probiotics, which promote immune function and improve gut health. Include a cup of yogurt in your breakfast or as a snack to boost your calcium intake.
Cheese
Cheese is another dairy product that can help you increase your calcium intake. Hard, aged cheeses like Parmesan are naturally low in lactose, making them a good option for those with lactose intolerance. Parmesan cheese provides 19% of the DV for calcium, while Brie delivers around 4%. Cottage cheese is also a good choice, offering both calcium and protein. However, keep in mind that full-fat cheese can be high in saturated fat and calories, so opt for low-fat varieties if you're concerned about these nutrients.
By including milk, yoghurt, and cheese in your diet, you can easily increase your calcium intake. These dairy products offer a variety of health benefits and can be incorporated into meals and snacks throughout the day. Remember to opt for low-fat or fat-free options when possible, and include other calcium-rich foods from plant sources to ensure a well-rounded and nutritious diet.
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Nuts, especially almonds
Almonds can be easily incorporated into your diet in a variety of ways. You can eat them as a snack, add them to your breakfast cereal or yoghurt, or use them in your cooking. For example, almonds can be used in Indian dishes such as chicken korma, biryani, or even ground up and added to curries as a thickening agent. You can also make your own almond butter or almond milk, which can be used in smoothies or as a dairy-free alternative in tea and coffee. Almond milk is usually fortified with calcium carbonate, a mineral found in limestone, so it is a great way to boost your calcium intake.
Almonds are a versatile and healthy option to increase your calcium levels, and with a few simple additions to your diet, you can easily benefit from this nutrient-rich food.
In addition to almonds, there are other food sources that can help increase your calcium intake. Dairy products such as milk, yoghurt, and cheese are well-known for their calcium content. However, if you are on a dairy-free diet, there are still plenty of options to choose from. For instance, sardines, collard greens, and beans are all excellent sources of calcium. Fortified foods and juices can also help increase your calcium intake.
It is important to note that the calcium content in foods can vary depending on the method of production, recipe, or brand. Therefore, it is always a good idea to check the nutrition labels and, if possible, opt for calcium-enriched products.
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Soy products
Calcium is an essential mineral for general health and strong bones. While dairy products tend to have the highest amounts, there are plenty of other good sources, including plant-based options.
In addition to these more familiar soy products, you can also try incorporating edamame beans into your diet. These young soybeans are often sold still in the pod and are a good source of calcium, as well as other nutrients like protein and fibre.
Fermented soy products, such as tempeh and natto, are also a great option. The fermentation process increases the bioavailability of calcium and can also improve shelf life. Tempeh, in particular, is a good source of protein and is made from fermented soybeans that are formed into a patty or cake. Natto is another traditional Japanese food made from fermented soybeans that has a strong flavour and sticky texture.
Seeds, in general, are a good source of calcium, and sesame seeds are no exception. They also contain zinc and copper, which are beneficial for bone health. Try sprinkling them on a salad or baking them into bread for a nuttier flavour.
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Oranges and other fruits
Oranges are a good source of calcium, especially when fortified. One cup of raw navel orange sections offers 71 mg of calcium, or 7% of the daily value (DV) for calcium. This is the amount that a healthy person consuming a 2,000-calorie diet requires daily. Fortified orange juice provides even more calcium, with one cup containing 27% of the DV.
Fortified orange juice has been found to be as effective in providing calcium as milk and calcium supplements. Some brands of orange juice are fortified with both calcium and vitamin D, which helps the body absorb calcium.
In addition to calcium, oranges and orange juice are naturally rich in vitamin C, an antioxidant vitamin that strengthens immunity and may counteract the cellular damage that can lead to premature aging or cancer. One cup of orange juice fortified with calcium and vitamin D also contains 84 mg of vitamin C, or 140% of the DV for this nutrient. One cup of fresh orange sections provides 98 mg of vitamin C, or 163% of the DV. Oranges and orange juice also provide potassium and vitamin A. Whole oranges are a good source of fiber, giving you 4 mg of fiber in each cup of raw orange segments.
Other fruits that are rich in calcium include figs, which provide 5% of the DV for calcium in a 1.4-ounce (40-gram) serving. Dried figs are especially high in calcium compared to other dried fruits, and also provide potassium and vitamin K, which are essential for bone health.
In addition to oranges and figs, a diverse array of plant-based foods can help meet your calcium needs. These include dark green vegetables like spinach and kale, calcium-fortified tofu, wheat bread, and corn or flour tortillas.
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Vegetables like mustard greens, okra, and drumsticks
Mustard greens, also known as mustard leaves, have a peppery taste and come from the mustard plant. They are an excellent source of calcium, containing 4-5% of the daily value (DV) per serving. Mustard greens are also rich in vitamins A, K, C, and E, as well as minerals like iron, potassium, and magnesium. You can consume mustard greens raw or cooked, and they are commonly used in Indian dishes like sarson ka saag.
Okra, also known as ladies' fingers, is a mild-tasting vegetable with a unique texture. It is a good source of calcium and provides some iron, niacin, phosphorus, and copper. Okra is also rich in antioxidants, which offer health benefits like lowering the risk of certain cancers. You can use okra in various Indian dishes, such as bhindi masala or okra curry. However, it is important to note that okra is high in oxalates, so it may increase the risk of kidney stones for those who have had them previously.
Drumsticks, also known as moringa, are nutrient-dense vegetables that contain reasonable amounts of calcium. They are also a good source of vitamins A, B, C, and K, as well as minerals like phosphorus, magnesium, and iron. Drumsticks have been linked to improved bone health due to their high calcium and iron content. They are commonly used in Indian cuisine, added to curries, or blended into a juice. Drumsticks are also known to aid in weight loss and improve digestion.
By incorporating these vegetables into your diet, you can increase your calcium intake and reap the additional nutritional benefits they offer. Remember to vary your calcium sources and maintain a balanced diet to ensure you're getting all the necessary nutrients.
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Frequently asked questions
Calcium-rich foods in the Indian diet include mustard greens, milk, yoghurt, cheese, almonds, oranges, drumsticks, soybeans, and okra.
The recommended dietary intake of calcium for adults is between 1,000 and 1,300 mg per day.
Calcium is essential for maintaining bone and tooth health. It also plays a crucial role in the health and functioning of nerves and muscle tissue.
If you don't get enough calcium in your diet, you may be at increased risk of developing osteoporosis. Calcium is essential for building peak bone mass during puberty, and as we age, our skeleton loses calcium.
While supplements are available, it is recommended that at least half of your calcium intake comes from your diet. Calcium-rich foods provide other nutrients as well. However, if you have difficulty eating enough calcium-rich foods, you may need to consider a supplement after consulting with your doctor.
