Top 13 Calcium Rich Indian Foods List

Calcium is one of the essential minerals that the human body needs for maintaining healthy and strong bones. The mineral is also necessary for terms of maintaining the proper functioning of our body parts. Therefore, it is essential to add calcium-rich foods to our diet to avoid deficiency of this mineral in our body. Fortunately, there are many food options in India serve as an excellent source of calcium. If you are looking forward to increasing your intake of calcium, then consider adding the following food items to your diet –

1) Milk:

 Milk is a calcium-rich Indian food and one of the most excellent sources of calcium. It is easy to digest. Moreover, it can be absorbed by the body easily. It has all essential nutrients such as vitamin D, calcium, phospotassiumphorus, and more. Additionally, you can use it to meet the protein level in your body. Daily intake of milk prevents bone fractures, osteoporosis while aiding in weight gain.

Osteoporosis is a bone condition that has a tendency to remain silent for long with no symptoms as such. This nature of this disease makes it difficult to realize and hence comes with great risks. But watch out for a few symptoms that might help you track the disease at an early stage thus helping in improved and timely treatment.

2) Almonds

Almonds are the next Indian vegetarian food-rich in calcium. It promotes weight loss, boosts colon health. The antioxidants contained in this nut prevent various heart issues by improving blood flow and reducing blood pressure. Also, they boost the health of our nervous system. The daily recommended intake value of Almonds is 12% approximately.

3) Sesame Seeds

Famous for their delightful texture and taste, sesame seeds are the next important element in our list of calcium-rich foods. You can add them to almost every preparation. They are ideal for both kids and adults alike. Additionally, sesame seeds also include minerals like iron, copper, and fiber.

4) Oranges

High in Vitamin C, Oranges are the next popular calcium-rich Indian food. If you are looking for some potential options to boost your body’s immune system, then this super fruit will prove out to be the right option. Highly recommended for strengthening bones, you can intake this fruit either in juice or whole. Plus, it is also a good source of natural fiber.

If you are a parent and you are wondering if you can give oranges to your baby, then the answer is yes! But here are few precautions to follow while you give oranges to your baby 

5) Figs

Figs are not only super tasty but also a good source of calcium, potassium, and fiber. One cup of this fruit contains around calcium upto 240 mg. you can either consume is it fresh or in the dried form. Counted among the most popular Indian vegetarian food rich in calcium, Figs strengthen body muscles and bones and maintain heart health. They are also a good source of magnesium. 

6) Kale

Our list of calcium-rich foods in India would be incomplete without Kale. Most people use it for garnishing purposes in salads, but you can also prepare a dish out of it. You can get 10% of calcium value by adding this superfood to your diet. Alternatively, you may include it in your burger, soups, and other preparations to enhance the dish’s taste.

7) Raw Spinach

Raw spinach is the next best calcium-rich Indian food that can be either used in cooked form or eaten raw along with a sandwich, salad, etc. It is one of those calcium-rich foods highly recommended for adults as it is rich in fiber, potassium, Vitamin K, and iron. Additionally, it is also good source of vitamin A.

8) Chia Seeds

Next on the list of calcium-rich foods in India are Chia seeds. It has been there in our diets since ancient times. They offer countless benefits to the individuals, such as maintaining blood pressure level, provide relief from arthritis pain, combats heart diseases, aids in weight loss, etc. With this calcium-rich Indian food’s daily intake in adequate amounts, you can get approx—17% of calcium. 

9) White beans

If you have been looking for tasty Indian vegetarian food rich in calcium, then White Beans is an ideal option for you. They are highly recommended, especially for the ladies. White Beans are also a good source of folic acid, protein, vitamin B6, folate, magnesium, and other micronutrients that strengthen body muscles and bones. It is one of those calcium-rich Indian foods that go with multiple preparations.

10) Turnip Greens

Turnip greens are the next best option that completes our list of calcium-rich Indian foods. It is a superfood for both vegans and vegetarians. They are also a good source of fiber, vitamin A, iron, d Calcium, and potassium. Plus, they are easily absorbable. One serving of turnip greens will also give you adequate amounts of vitamin B6, potassium, magnesium,Vitamin C, and calcium.

11) Flax-seed

Counted among the super calcium-rich foods, you can include Flax seeds in your diet in various forms. You may consume 2-3 tbsps of Flax seeds powder daily to get your daily calcium intake through it. Alternatively, you can add whole flax seeds in salads or juice of your choice. Rich in Omega-3 Fats, flax seeds also provide nourishment to hair.

They are also a good source of Dietary Fiber, Protein, and Lignans. Flax seeds are ideal for improving Cholesterol levels and maintaining Blood Pressure levels in the body.

12) Broccoli

Broccoli is another Indian vegetarian food rich in calcium, which also contains high Vitamin C, Vitamin K, Folate, and more. It is also a great immunity booster. It also regulates the growth of cells in our body. Broccoli also strengthens our immunity and prevents the possibility of anemia, cancer, cataracts, cardiovascular disease.

13) Yogurt

A rich source of calcium, Yogurt is also a good source of probiotic bacteria. It is also rich in phosphorus, calcium, Vitamin B12, Vitamin B2, and potassium. According to the studies, yogurt intake can improve overall health by improving your metabolism. The food item also lowers the risk of heart diseases and type 2 diabetes.

Concluding Word 

Calcium-rich Indian foods not only strengthen our bones but also help in maintaining overall health to our bodies. They also protect us from cardiovascular diseases and prevent heart-related issues. Most importantly, Calcium-rich foods also contain other rich minerals required for the proper functioning of our body. It is recommended to add Calcium-rich foods to the diet according to the age and calcium requirement. Moreover, these foods’ dietary fibers aid in constipation and improve our digestive tract while eliminating colon cancer risk.

Written by Bhargavi J