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Calcium Rich Indian Recipes recipes


Last Updated : Mar 06,2024



कैल्शियम से भरपूर - हिन्दी में पढ़ें (Calcium Rich Indian Recipes recipes in Hindi)
કેલ્શિયમ થી ભરપૂર - ગુજરાતી માં વાંચો (Calcium Rich Indian Recipes recipes in Gujarati)

Calcium Rich Recipes, Calcium Rich Indian Recipes, Calcium recipes for strong bones

calcium rich recipes. calcium rich Indian recipes. calcium recipes for strong bones.  Get your daily dose of calcium with these awesome recipes, packed with apt ingredients like dairy products ( milk, curds, Paneer and Buttermilk).

Buttermilk, ChaasButtermilk, Chaas

Green leafy vegetables (like Spinach, amaranth. colocassia, Fenugreek etc.

Spinach, PalakSpinach, Palak

Vegetables like Broccoli), Walnuts and pulses (like Chana Dal, urad dal, Masoor Dal, green moong dal, yellow moong dal, Moong, moth beans, chana). 

BroccoliBroccoli

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There are calcium rich recipes to cater to all age groups, ranging from colourful, exciting calcium rich recipes for kids and youngsters to traditional, easily-chewable recipes for seniors. Here is  a list of TOP 42 Calcium Rich Foods

Whey Soup ( Calcium Rich Recipe )Whey Soup

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Why do we need Calcium, How much Calcium do we need daily? Calcium rich recipes for strong bones. 

We often speak of healthy bones and strong teeth and most of us remember our parent’s admonition to "drink your milk." We may have probably resisted then, but as adults we are now more aware that the 'CALCIUM' and 'PROTEIN' from milk help to build a strong body. See our masoor dal with spinach recipe which will give you 9% of your calcium RDA.

Masoor Dal with Spinach, Protein Rich RecipesCream Of Broccoli Soup, Veg Broccoli Soup Recipe

Though astonishing as it may sound, approximately 1200 gm of calcium in found in our body, out of which 99% is found in the bones. The remaining 1% is used to maintain teeth, muscles, heart and nerves and also aids in blood clotting. To put it simply, WE NEED CALCIUM FOR STRONG BONES AND TEETH.

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Chart of Daily Calcium Requirements from Kids to Adults

Group Need for Calcium Requirements (per day)
Kids Bones and teeth are at a growing stage and hence their need for calcium is high. 0-1 year - 500 mg
1-9 years – 400 mg
Teenagers Puberty promotes a quick and rapid growth spurt and so the need for calcium increases. 10-18 years-600 mg
Puberty to Middle Age For maintenance of bones and teeth. 19-49 years-400 mg
Adult Men As we age the bones lose calcium. above 50 years-400 mg
Adult Women
As we age the bones lose calcium. Elderly women are at utmost risk of osteoporosis due to calcium loss as a result of hormonal changes (decrease in estrogen levels which otherwise initiates calcium absorption) occurring after menopause.

51–70 years -

400 mg

Pregnant Women The growing fetus has high requirements of calcium which need to be supplemented through mums diet. 1000 mg
Lactating Mother A nursing mother has to make up for her and the baby’s requirement through breast milk. 1000 mg
     

Paneer is one of the richest vegetarian source of calcium. 100 g of paneer yields about 480 mg of calcium. A recipe which offers atleast 10% to 12% of daily requirement of calcium per serving, can be considered as calcium rich. However, for recipes like roti, paratha, dosa etc. which are quantified in numbers, around of daily requirement of calcium can be considered as caclium rich. This is because it is assumed that one person will consume at least 2 to 3 roti / paratha / dosa etc. depending on its size. 

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How does Calcium get absorbed in your body?

The 2 keys to Calcium absorption is to make sure you are getting enough Vitamin D and healthy fat. If you are deficient in Vitamin D, then your body is not going to absorb calcium properly. Spent time out in the sun to get your Vitamin D and if not then take supplementation for it.

Coconut oilCoconut oil

See our paneer bhurji recipe which uses full fat paneer. You could replace vegetable oil with coconut oil to make the paneer bhurji recipe even healthier.

Paneer BhurjiPaneer Bhurji

There are many individuals who go on crash diets and eat low fat foods or avoid fat altogether. This will result in the hinderance of calcium absorption and lead to calcium deficiency in your body.

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Healthy fat examples are avocado, olive oil, almonds, walnuts, peanuts, paneer, coconut milk etc.

Avocado SaladAvocado Salad

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Effects of Calcium deficiency on Bones 

The major outcome of calcium deficiency is bone and teeth abnormalities which are seen quite different in children and adults.

1. Rickets…Calcium deficiency in children…If children are deprived of calcium in their early stages of growth, it progressively leads to weakening and softening of bones making them fragile. Bowing of legs, enlargement of wrists, knees and ankles, poor muscular development, beaded ribs, large foreheads and protruding chest are some of the other features of rickets.

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2. Osteoporosis…Adult Rickets…The low levels of calcium in adults leads to loss of bone mass to such an extent that the bones lose strength and becomes unable to perform its supporting role in the body. Fractures may occur due to minor falls and bumps or bones may even break under their own weight. People with osteoporosis may have a hump in their backs, curvature of the spine and rounded shoulders. These conditions may be caused by the buckling of their weakened spines, no longer being strong enough to hold the body upright.

Ragi Roti Stuffed with Paneer

Ragi Roti Stuffed with Paneer

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3 Things to ensure that your Calcium Levels are topped up.

1. You also need to exercise regularly. As you get older you must continue to workout. Walk, lift weights and move all the time. You need exercise to maintain bone health. As simple as walking regularly will also do the trick. A lazy lifestyle will make your bones weak. 

2. Eat your protein. If you are low in protein you will have problem with your bone density. Protein is required for absorbtion of calcium into your bones. 

Masoor Dal and Palak KhichdiMasoor Dal and Palak Khichdi

3. Vitamin K and Vitamin D3 work toghether to increase bone density. So eat your eggs and greens like kale, spinach, broccoli, cabbage etc.

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3 Things to ensure that your calcium levels are topped up.
1. Eat Calcium Rich Foods
2. Top up your Vitamin D
3. Ensure you take healthy Fat in your diet.

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Don't forget your Til for topping up calcium

Til has the highest concentration of calcium. One cup of til or sesame seeds is 174% of your daily calcium requirements. So make this healthy Lebanese dip called tahini paste recipe made of til and olive oil only. 

Tahini Paste, Lebanese Tahini PasteTahini Paste, Lebanese Tahini Paste

Enjoy our collection of calcium rich recipes | calcium rich Indian recipes | calcium recipes for strong bones | given below from Calcium Rich Breakfast to Calcium Rich Desserts.

Calcium Breakfast (49 recipes)
Calcium Dals & Kadhis (23 recipes)
Calcium Rich Desserts (36 recipes)
Calcium Rich Drinks Smoothies Juices (43 recipes)
Calcium Rich International Recipes (36 recipes)
Calcium Rich Rice, Khichdi and Biryani (18 recipes)
Calcium Rich Rotis & Parathas (31 recipes)
Calcium Rich Salads & Raitas (43 recipes)
Calcium Rich Soups (18 recipes)
Calcium Rich Starters & Snacks (58 recipes)
Calcium Rich Vegetables (66 recipes)


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Mixed Sprouts Parota, Sprouts Paratha
Recipe# 40780
17 Feb 24

 
 by Tarla Dalal
No reviews
mixed sprouts parota recipe | healthy sprouts flaxseeds paratha | mixed sprouts alsi paratha | with 20 amazing images. mixed sprouts parota recipe is a powerhouse of flavours and nutrition. ....
Fresh Fig Banana Milkshake, Fig Smoothie
Recipe# 42474
20 May 22

 
 by Tarla Dalal
No reviews
fresh fig banana milkshake recipe | Indian banana fig protein smoothie | 4 ingredient fig banana milkshake | fig smoothie | with 15 amazing images. fresh fig banana milk ....
Apple Cinnamon Smoothie, Dates Appple Oats Smoothie
Recipe# 42236
09 Feb 23

 
 by Tarla Dalal
No reviews
apple cinnamon smoothie recipe | dates oats apple smoothie | healthy protein rich Indian smoothie | with 12 images. apple cinnamon smoothie is a no sugar, no honey Indian breakfast to have. ....
Soya Methi Thepla
Recipe# 38845
25 Apr 23

 
 by Tarla Dalal
No reviews
soya methi thepla recipe | soya methi paratha | healthy soy fenugreek Indian roti | with 25 amazing images. soya methi thepla is an Indian bread made with 2 healthy flours. Learn to make
Spinach, Avocado Smoothie with Banana
Recipe# 41614
05 Feb 23

  This recipe has an associated video
 by Tarla Dalal
No reviews
This Hydrating Energizing Smoothie translates into joy for every cell of your body! With the vibrant colour of spinach, a tempting tinge of basil and the ever-popular fruity flavour of bananas, this smoothie is a sure-shot hit with everybody. Avocadoes give it a really luscious mouth-feel while c ....
Paneer Palak
Recipe# 4765
05 Jun 13

  This recipe has an associated video
 by Tarla Dalal
No reviews
Palak and paneer are made for each other. Not only do the two flavours and textures complement each other, but the vibrant green and the soft white combine beautifully to make this dish a treat for the eyes too!
Roasted Vegetables with Brown Rice ( Eat Well Stay Well Recipes )
Recipe# 33454
01 Jan 1900

 
 by Tarla Dalal
No reviews
Roasted vegetables with brown rice, long grained rice when cooked is aromatic and is best suited for this recipe. Oven-roasted vegetables have a unique flavour that sautéed vegetables cannot match with a predominant garlic taste. A complete meal that is full of veggies and all required nutrients.
Apricot Apple Smoothie ( Eat Well Stay Well Recipes )
Recipe# 33470
05 Jul 23

 
 by Tarla Dalal
No reviews
Apricot apple smoothie, best energizing drink to keep you going all day. A combination of ingredients like banana, nuts, apples, soya milk make this drink a nutritious potion. These are rich in nutrients and thus is a perfect energy drink after exercising.
Recipe# 38935
25 Oct 13

 
 by Foodie #601531
Calcium rich Ragi Laddu loaded with dry fruits is an excellent energy booster.Weak kids and adults can get healthy within a week by consuming 2 ragi laddus every day.
Recipe# 38928
24 Oct 13

 
 
by damyantiben
No reviews
A gluten free, warmth providing and healthy sweet for your family. It is especially good for diabetics, lactating mothers, children and grand parents and for those who are allergic to wheat.
Recipe# 38933
24 Oct 13

 
 
by MEENA SAVLA
No reviews
Hariyali Corn Stuffed Panki is a different version of traditional plain `Panki`. An healthy snack which can be served as a breakfast or as a meal along with a bowl of soup. It can be equally enjoyed with tea or coffee.
Recipe# 38934
25 Oct 13

 
 by NEENA SAVLA
No reviews
Pizza is everyones favourite dish, so why not make it healthier by using a ragi flour base. You can prepare the base in advance and assemble at the time of serving. Make small sized Pizzas as they are very easy to serve and eat.Enjoy the healthy 'PIZZA WITH A TWIST'.
Recipe# 37357
26 May 18

 
 
by Foodie #578413
No reviews
All of us must have tasted "sewai kheer" and "rice kheer" regularly,but how about adding some change in taste and colour to a new variety of kheer "mango kheer". Mango kheer is a healthy sweet desert that can be prepared at quick and ready to serve.
Recipe# 38929
26 Sep 13

 
 by damyantiben
No reviews
Koki is a Sindhi speciality made with whole wheat flour, addition of ragi flour makes it healthier.It is simple and similar to thalipith.
Recipe# 9285
01 Jan 00

 
 by rajnikumari
No reviews
Thandai bottled is a cool Indian drink prepared with a mixture of almonds, fennel seeds, magaztari seeds, rose petals, pepper, khus khus seeds. The Thandai is a traditional nutritious cooling drink, relished on festivals like holi.
Recipe# 38930
24 Oct 13

 
 by damyantiben
No reviews
Ragi stew, a simple and colourful vegetable stew, thickened using ragi flour is a delicious and nutrient rich recipe. Serve hot with hot steamed rice.
Recipe# 38922
25 Oct 13

 
 by damyantiben
No reviews
Ragi, coconut and white chocolate gives a nice colour, texture and flavor to this cake. Enjoy it as an evening snack with a cup of hot green tea.
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Calcium Rich Recipes
5
 on 11 Feb 20 03:41 PM


Calcium Rich Recipes
5
 on 28 Jul 18 03:51 PM


Tarla ji Your recipes are very delicious 17 years back when I bought Microwave Oven gifted your recipes booklet with lot of gourmets you are the most senior Master chef in India thanking You D D Prasad
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Tarla Dalal    Happy to know you have liked the recipe. Do try more recipes and give us your feedback. Happy Cooking!!
Reply
30 Jul 18 10:29 AM
Calcium Rich Recipes
5
 on 06 Sep 17 02:52 PM


Great collection of Calcium rich Indian recipes. You have gone into great depth giving explanations and nutritive values.
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Tarla Dalal    Thanks Meena. Glad you liked the collection of recipes.
Reply
06 Sep 17 02:53 PM