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Introduction Calcium
is so very important in building strong bones and healthy teeth. The increasing
awareness about this fact among people was brought home to me by the spate of
letters that I received from my readers asking for information about calcium-rich
foods. This prompted me, along with my research team, to put together some basic
facts about calcium and calcium-rich foods. I am now happy to present these facts,
along with 37 recipes compiled using calcium-rich ingredients like dairy products,
leafy vegetables, nuts and pulses, in my new Total Health section “Calcium-Rich
Recipes. A
unique feature of this section is the chart providing calcium requirements for
people of different ages, right from infants to senior citizens. Though we should
ideally start building our calcium reserves right from childhood, it is never
too late to catch up. You can begin right away by taking advantage of the chart
and the recipes, which are divided into three sections in keeping with the chart.
Thus you have Calcium-Rich Recipes for Kids, Adults and Senior Citizens. Each
section makes sure that the recipes appeal to those they are meant for. For example,
the variety and colour in the kids’ recipes will particularly attract the
young ones; as will the calcium-rich dishes themselves, like and Tilwale Aloo
ki Chaat, and Almond Til Chikki. Senior citizens are more comfortable with easily
chewable foods that are not too spicy like Kaddu Palak ki Roti and Fruit Sandesh.
For most other adults, however, what is important is that the food should be both
tasty and wholesome. So we have provided them recipes for dishes like Jowar Methi
ki Roti and Masala Paneer Naan. To
give a clearer idea about what a lack of calcium can mean to our bodies, I have
included a section on ‘Calcium Deficiency’ that covers the basic facts
like what is calcium deficiency, and what are its causes, symptoms and consequences.
Of course, the rest of the book goes on to tell you just how to prevent and overcome
this deficiency with a calcium-rich diet. Thus, you have the major sources of
calcium, pointers for strong bones and, of course, the many recipes that make
this section a practical guide for the calcium conscious. Here’s
wishing you strong bones and healthy teeth for a lifetime! |
