Top Indian Foods Rich in Calcium: A Complete Guide to Stronger Bones
Did you know that 90% of a child’s bone mass grows before age 18? This means what your child eats now has a huge impact on their strength, height, and energy levels. So, providing them with calcium-rich Indian foods is essential. Without enough calcium, your child may face issues like weaker bones, slower growth, and a high risk of fractures.
No worries! Indian foods are packed with essential nutrients, especially Ragi, which contains around 345 mg of calcium per 100 grams. Thus, incorporating this in your family’s diet helps to increase calcium levels, and it also provides several health benefits. And guess what? Millex provides Sprouted Ragi Masala Dosa Mix, which makes it easy for you to incorporate Ragi into your family’s meal easily without wasting much time. Now, let us have a look at the best Indian foods rich in calcium.
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Why Calcium is Essential for Your Health
First, let us understand why calcium is essential for your health. Calcium is not only important for the growth of your kids, but it also plays an important role in supporting various bodily functions. Beyond building and maintaining bones, calcium is important for:
● Building Strong Bones and Teeth
Calcium is well-known for its involvement in the formation and maintenance of strong bones and teeth. Approximately 99% of the calcium is stored in the teeth and bones, which gives them structure and strength. To reach optimal bone mass, children, adolescents, and young adults need to consume calcium on a regular basis. If you maintain the appropriate calcium level, it helps to slow the natural rate of bone loss that occurs with age.
● Maintaining Heart Health
Your heart requires the right amount of calcium to function properly. It plays a major role in regulating the relaxation and concentration of the heart muscle. It also helps to stop blood when bleeding. Hence, incorporating high calcium foods in India and ensuring that you have a sufficient amount of calcium intake supports these vital functions. It also contributes to overall cardiovascular health.
● Support Muscle Functioning and Nerve Signaling
Calcium is essential for proper muscle function, aiding in both muscle contraction and relaxation, which is necessary for actions such as heartbeats and limb movements. It is also essential for nerve signal transmission. This helps your nervous system to send messages between the brain and the rest of the body. A deficiency in calcium level can disrupt these vital processes.
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Top Calcium-Rich Indian Foods and grains
In this section, let us discuss the top calcium-rich Indian foods and grains.
● Ragi
Ragi is the best Indian food, and it is a rich source of calcium. You can consume Ragi in the form of porridge, dosa, and roti. The high calcium content in Ragi helps in strengthening the bones. Ragi dosa (Finger Millet) is also a rich source of fiber, which aids in digestion. It is also gluten-free, which makes it an excellent option for those with gluten intolerance.
● Sesame Seeds
Sesame seeds are very popular for their delightful texture and taste. You can add them to any dish, and they are ideal for both kids and adults. This seed also has other minerals like copper, fiber, and calcium.
● Leafy Greens
Leafy greens like kale, spinach, collard greens, and broccoli are excellent sources of calcium. One cup of cooked greens contains about 245mg of calcium. You can combine all these greens with other ingredients to make stir-fries or soups for a wholesome meal.
● Almonds
Almonds are another great Indian foods for strong bones. The antioxidants present in this nut help to manage various health issues by enhancing blood flow and decreasing blood pressure. It also helps to boost the health of the nervous system.
● Milk
Milk is the Best sources of calcium in India, and it is easy to digest. In addition to calcium, milk contains essential nutrients like vitamin D, phosphorus, potassium, and more. Having one glass of milk every day can prevent bone fractures and osteoporosis. These conditions are not visible for a longer period until they get worse.
How to Increase Calcium Absorption Naturally
As you know, calcium is important for the body. Incorporating calcium-rich foods is not enough. Your body needs to absorb it. So here are some natural ways to try.
- Ensure Adequate Vitamin D Levels
Vitamin D is important for calcium absorption. It helps your body absorb calcium from food and supplements. Without enough vitamin D, even if you are eating enough calcium, your body may not absorb it efficiently.
● Include foods like fatty fish, egg yolks, and fortified foods like milk, orange juice, and cereals.
- Consume Magnesium
Magnesium helps regulate calcium levels in the body and supports the activation of vitamin D, which in turn aids calcium absorption. A deficiency in magnesium can impair your body’s ability to absorb calcium.
● Eat foods like leafy greens, nuts, whole grains, and legumes.
- Limit Excessive Salt and Caffeine
Both salt and caffeine can lead to calcium loss in urine. High sodium intake can increase the amount of calcium excreted through urine, while excessive caffeine consumption can interfere with calcium absorption.
● Reduce the use of table salt and processed foods high in sodium.
- Balance your Calcium Intake with Phosphorus
Calcium absorption is affected by the body’s ratio of calcium to phosphorus. High phosphorus levels, which are often found in processed food and sodas, can interfere with calcium absorption.
● Choose a whole and traditional Indian diet for strong bones instead of processed foods that contain high levels of phosphorus additives.
- Include Probiotics Into your Diet
Emerging research suggests that probiotics may have a positive effect on calcium absorption by promoting the health of the gut microbiome. A healthy gut is essential for nutrient absorption, including calcium.
● Incorporate yogurt and kefir into your diet.
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Traditional Indian Recipes Packed with Calcium
There are several Indian recipes packed with calcium. Let us take a closer look at some traditional Indian recipes.
● Paneer Tikka
Paneer is a fresh choice that is commonly found in Indian cuisine. It is an excellent source of calcium. To make this dish, marinate the paneer in a mixture of yogurt, spices, and herbs. After marination, the paneer grills or bakes to a crispy, smoky texture. This dish is high in calcium, and it is a perfect snack or starter rich in protein.
● Almond-milk Based Dish
Almond milk, which is naturally high in calcium, enriches traditional Indian desserts and beverages. Badam milk, a sweet drink with cardamom and saffron, and almond milk kheer, a creamy rice pudding, offer a delicious way to enjoy calcium. They serve as a nutritious alternative to dairy-based sweets.
● Ragi Dishes
Ragi is a calcium-packed grain popular in South India. It is easy to incorporate ragi into a variety of dishes like Ragi idli mix, ragi dosa, and Ragi porridge. These dishes with natural calcium sources help maintain stronger bones. Also, these dishes are free from gluten and are easy to digest. It is a healthy alternative to wheat-based foods.
Calcium Supplements vs. Natural Sources: Which is Better?
When it comes to maintaining calcium levels, you have two major options: supplements or natural food sources.
Calcium Supplement
Calcium supplements are convenient to use, and they can fill the gaps for those who struggle to get enough from their diet. However, calcium cannot be observed easily by the body. And consuming too many supplements can lead to side effects like kidney stones.
Natural Sources
Natural sources like dairy products, leafy greens, grains, and fortified foods provide calcium along with other essential nutrients like vitamin D, magnesium, and potassium. Incorporating these natural calcium sources improves absorption and provides lots of health benefits. Whole foods are generally better absorbed and offer a broader nutritional profile.
While supplements can be useful for those with specific deficiencies, a balanced diet rich in calcium food is ideal for long-term health benefits.
Making Calcium-Rich Foods a Part of Your Daily Diet
If you want to maintain the right amount of calcium and improve the bone health of your family, incorporating the best bone health foods in India is the right option. To do this effortlessly, we at Millex offer Sprouted Ragi Masala Dosa Mix and Ragi Idli Instant Mix at the best price. You can cook healthy dosas and idlis in less than 10 minutes. Also, we ship your products within 3-5 business days so that you can stay healthy without any delay. Check out our website and order your pack now to give your family a healthy and satisfying meal.
1. Which Indian food has high calcium?
Paneer (Indian cottage cheese), ragi (finger millet), and sesame seeds are some of the richest sources of calcium in Indian cuisine. A 100g serving of ragi can provide over 350mg of calcium, making it a powerhouse for bone health.
2. What are the 3 best foods for calcium in India?
The top three calcium-rich Indian foods are:
Ragi (Finger Millet) – Excellent plant-based source of calcium.
Sesame Seeds (Til) – Just a tablespoon contains about 90 mg of calcium.
Paneer – Rich in calcium and protein, ideal for vegetarians.
3. Which vegetarian food has the highest calcium?
Among vegetarian foods, ragi (finger millet) and sesame seeds are the highest in calcium. Ragi stands out for its bioavailable calcium content and is commonly used in porridges, rotis, and dosas.
4. How can I get 1000 mg of calcium a day in India?
To meet your daily calcium needs:
Have 1 glass of ragi malt (300–350 mg)
Eat 100g of paneer (200–250 mg)
Add 1 tbsp of sesame seeds (90 mg) to your meals
Include leafy greens like amaranth or curry leaves
Drink a glass of fortified plant-based or cow’s milk (250–300 mg)
5. Which Indian foods are rich in calcium?
Some of the best calcium-rich Indian foods include:
Ragi (Finger Millet)
Paneer and milk
Sesame seeds
Soybeans and tofu
Almonds
Leafy greens like amaranth (chaulai), curry leaves, and fenugreek (methi)
Figs and oranges