It is a well known fact that calcium is vital for bone and teeth health. In India alone 25 million are suffering from calcium related diseases. Adults below the age of 50 require around 1000 mg of calcium daily as part of their diet and those who are more than 50 years should consume about 1200 mg of calcium. Following are some calcium rich food that you can consciously include in your diet to ensure you are consuming adequate amount of this macronutrient.
Gingelly seeds top the table of food items that are rich in calcium. Black gingelly seeds have about 1664 mg of calcium, while white and brown varieties have 1283 mg and 1174 mg of calcium respectively. Since they impart a nice aroma to cooked food, you can use them along with vegetables like potato in dishes like Til Aloo or use your gingelly oil for garnishing. Take a bite of the tasty chikki as well from time to time to ramp up the calcium content in your body.
Poppy seeds rank next to black gingelly seeds containing 1372 mg of calcium. Known for their pain relieving properties, poppy seeds can be sprinkled liberally on baked cakes, breads and rolls.
Carom seeds or ajwain or omum comes next with 1034 mg of calcium as prescribed by the National Institute of Nutrition in India. Better known for its use in Indian kitchens to relieve gastric stomach issues, omum or ajwain can be added to rotis, parathas, pooris, rice and literally almost any Indian dish that contain pulses or root vegetables.
Agathi leaves combat microbial, bacterial, and fungal ailments and are good antioxidants. With 901 mg of calcium, an agathi keerai vadai or poriyal is a tasty way to take care of your daily calcium needs.
In certain parts of India like Kerala, people boil water with cumin seeds or jeera. There is also hardly any Indian recipe that does not use jeera. Jeera with 878 mg of calcium is another rich source of calcium.
Coriander seeds contain about 718 mg of calcium. Coriander is a common spice used in our spices to prepare dishes like curries or rasams and is a chief ingredient in garam masala. It is very useful to lower bad cholesterol, improve bowel movement, and for lowering blood sugar.
Known for their aroma, curry leaves contain 659 mg of calcium. Native to India they are used for garnishing in Indian cooking. Their antidiabetic, antioxidant and neuroprotective nature come in hand for their medicinal use as well. Try out the chutney of these leaves or just dry them and powder them for a tasty sprinkle on your idli and dosas.
A diary product from India and its surrounding countries like Pakistan, Bangladesh, and Nepal, khoa is obtained by boiling milk for long time in an open pan. It is used in a variety of milk sweets, kulfi, burfi, kheer, etc,. It has 602 mg of calcium.
Indian spices and herbs are generally rich in more than micro and macro nutrients and aromatic dishes cooked with these spices and herbs, using less salt and fat can go a long way in maintaining bone and teeth health.