Top 10 Calcium Rich Foods | Nourishing Your Body The Healthy Way

Calcium is one of the most important minerals that is needed in our body. The mineral plays a major role to strengthen your bones and teeth, helps muscles work smoothly, boost nerves, healthy nerve function, and more benefits. Calcium is needed by adults as well as children every single day. Thankfully, many Indian foods are rich in calcium and easily available in our kitchens. Check this blog and learn about the top ten calcium rich foods that you need to include in your diet.

Top 10 Calcium Rich Foods in India

Here is a list of the top 10 calcium-rich foods you can add to your daily meals to stay strong and healthy.

  1. Milk: In Indian households, milk is the most popular and a staple in the daily diet. It is a natural source of calcium. A glass of cow or buffalo milk contains around 300 mg of calcium. Whether you like it plain, in tea, or as curd or paneer, milk is a must-have.
  1. Curd (Dahi): Curd is not only good for your gut but also rich in calcium. One bowl of homemade curd can provide around 250 mg of calcium. It’s cooling, tasty, and can be enjoyed as a side with almost every Indian meal.
  1. Paneer or Cottage Cheese : Paneer is a favourite in Indian households and a calcium-packed food. Just 100 grams of paneer gives you around 200-250 mg of calcium. Add it to your curries, wraps, or salads for a healthy twist.
  1. Ragi (Finger Millet): Ragi is a superfood when it comes to calcium. 100 grams of ragi contains more calcium than milk, about 344 mg. You can include it as ragi dosa, ragi malt, or roti to boost your calcium intake naturally.
  1. Sesame Seeds (Til): These tiny seeds are loaded with calcium. Just one tablespoon of sesame seeds has about 88 mg of calcium. You can sprinkle them on your roti, salad or even enjoy til laddoos during winter.
  1. Almonds: Almonds are a great snack and full of healthy fats, protein, and calcium. A handful (about 23 almonds) can give around 75–80 mg of calcium. Soaked almonds in the morning are a great start to the day.
  1. Leafy Greens (Spinach, Amaranth, Methi): Green leafy vegetables like spinach (palak), amaranth (chaulai), and fenugreek (methi) are excellent plant-based calcium sources. Cook them into sabzi, paratha, or soup – tasty and healthy!
  1. Soy Products (Tofu & Soy Milk): Tofu, also called bean curd, is a great dairy-free calcium source. 100 grams of tofu has about 350 mg of calcium. You can use it in stir-fries or salads. Soy milk is also rich in calcium and ideal for vegans.
  1. Fish: If you are non-vegetarian, fish like prawns, rohu, bhetki, pomfret, etc. These are very rich in calcium because their soft bones are edible. They are also high in vitamin D, which helps calcium absorption.
  1. Chana (Chickpeas) and Rajma (Kidney Beans): These protein-packed legumes also contain a decent amount of calcium. One cup of cooked chickpeas provides around 80 mg of calcium. You can make various dishes out of it and enjoy it in a way you like it.

Summing Up

Getting enough calcium doesn’t need fancy supplements or imported foods. Our Indian kitchens are full of calcium-rich treasures. Just mix and match a few of these options into your daily meals and stay strong, active, and healthy. No matter your age, start caring for your bones today, because strong bones build a stronger you.

 

FAQs

  1. Which Indian food is highest in calcium?
    Ragi (finger millet) is one of the highest calcium-rich Indian foods, offering about 344 mg of calcium per 100 grams.
  1. What are the symptoms of calcium deficiency?
    Common signs include muscle cramps, brittle nails, frequent fractures, fatigue, and numbness in hands or feet. Consult a doctor if symptoms persist.
  1. How much calcium do I need daily?
    Adults need around 1000 mg of calcium daily, while teenagers, pregnant women, and elderly people may need more, around 1200–1300 mg per day.
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