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 Daily Calcium Requirements

  Last Updated : Dec 09,2021

Daily Calcium Requirements from Kids to Senior Citizens + Calcium Rich Recipes

Calcium is a necessity for all … right from a newborn to an aged person, as the body’s need for calcium actually increases as one gets older. This is so because bones reach maximum strength and density around age 30, but as we age, our body absorbs calcium from our diet at a lower rate. We need to eat foods high in calcium to make up for this lower absorption and to help maintain the bone strength gained in the former years.

Cream Of Broccoli Soup, Veg Broccoli Soup RecipeCream Of Broccoli Soup, Veg Broccoli Soup Recipe


Chart of Daily Calcium Requirements from Kids to Senior Citizens

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. 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. above 50 years-400 mg
Adult Women 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

Here is a detailed table for Calcium Rich Foods . The highest calcium is found in Til, Panner and Cheese. 

Ragi Roti Stuffed with PaneerRagi Roti Stuffed with Paneer

A Few Diet No’s
* Deep-fried foods as they hinder with the absorption of calcium.

* Refined foods like maida, pasta, sugar etc. as they lose calcium in their process of refining.
* Chocolate and cocoa as they are rich in oxalate which hinder with the absorption of calcium.
* Aerated drinks as they contain citric and phosphoric acid which decrease the absorption of calcium.

Masoor Dal and Palak KhichdiMasoor Dal and Palak Khichdi

10 Critical pointers to make your Bones Strong

1. Include at least one source of calcium in every meal. Make sure you know your 42 Calcium Rich Foods and what causes Calcium deficiency.
2. Have at least 100 to 125 grams of one leafy vegetable everyday.
3. Consume 2 to 3 glasses of milk in any form (like curds, paneer etc.) to supplement calcium in the diet. Weight watchers can consume their low fat counterparts.
4. Restrict your consumption of fat, as excessive fat hinders with the absorption of calcium in our body.

5. Restrict the consumption of refined foods like maida and ready-to-eat foods like wafers as they are devoid of calcium due to their process of refining.
6. Avoid having caffeine shots. Tea and coffee have been known to hinder with the absorption of calcium and also increase the loss of this mineral by way of urine.

 Fresh Herbal Tea, Tulsi, Mint and Ginger Drink Fresh Herbal Tea, Tulsi, Mint and Ginger Drink

7. Avoid excessive salt in the diet as it leads to excretion of urinary calcium.
8. Stay away from aerated beverages as they are only empty calories and have no other nutrients.
9. Do not overstress yourself as stress decreases the intestine’s capacity to absorb calcium.

10. Have a sunbath every morning, as early morning sunlight is good for the production of vitamin D which in turn helps in the synthesis of calcium in our body.

Buckwheat DosaBuckwheat Dosa

So get wiser and be stocked up with your calcium stores right from childhood and build strong bones and teeth for lifetime. It's never too late....begin with our calcium boosting recipes shared here TODAY!!

10 Healthy Calcium Recipes

Since childhood, you would hear your parents/adults advising you to drink milk because it’s a rich source of calcium. In fact, curd, paneer and buttermilk also provide with a lot of calcium.

Buttermilk, ChaasButtermilk, Chaas

Include accompaniments like Raita and Chaas to your meal and provide your body with the daily calcium requirement .Enhance the flavor of curd raita by combining with the pungency of garlic, earthy flavor of coriander and an array of spice powders. This Burhani Raita is a treat when served chilled. 

Burhani Raita, Hyderabadi Masala Curd RaitaBurhani Raita, Hyderabadi Masala Curd Raita

Kickstart your morning with this Almond Honey Cinnamon Milk or Blueberry Avocado Vegan Smoothie that are not only easy to make and satiating but also, nutrient-rich and wonderful choice for everybody including kids.

Almond Honey Cinnamon Milk, Healthy Vegan Breakfast Recipe

Almond Honey Cinnamon Milk, Healthy Vegan Breakfast Recipe

Have some leftover chapati? Toss them in buttermilk and cook to create this sumptuous Spicy Chapati Cooked in Buttermilk a healthy and tasty snack – that you can have for breakfast or any time you are hungry! Similarly, you can toss Hara chana with vegetables and create this chatpata Roadside Hare Chane Ki Chaat

Roadside Hare Chane Ki Chaat, Protein and Calcium RichRoadside Hare Chane Ki Chaat, Protein and Calcium Rich

Kadhi is inseparable from Gujarati cuisine. This sweet-spicy curry is made using curd/buttermilk and besan.

The final tempering boosts the flavor greatly. Bhinda Ni Kadhi is an authentic recipe were bhindi is cooked in a kadhi with onions. 

Bhinda Ni Kadhi, Gujarati Bhindi KadhiBhinda Ni Kadhi, Gujarati Bhindi Kadhi

Protein-rich rajma combined with colorful, crunchy vegetables dressed in a olive oil dressing - Rajma Vegetable Healthy Lunch Salad is a one-dish meal, which is so tasty that you will not miss your regular food.

Rajma Vegetable Healthy Lunch Salad, One Dish Meal

Rajma Vegetable Healthy Lunch Salad, One Dish Meal

End your meal with a sweet note relish this Kesar Kulfi Falooda with the goodness of kesar kulfi, dry fruits, rose syrup and falooda sev.

 Kesar Kulfi Falooda

Kesar Kulfi Falooda

These recipes have been specially designed to suit the taste, texture and flavour appeal of people at different stages in life.


daily calcium requirements

Creamy avocados and tangy blueberries come together to give you a luscious smoothie with an invigorating flavour! Add some almond milk too, and you get an irresistible deal. Tinged with vanilla essence and sweetened with maple syrup, this Blueberry Avocado Vegan Smoothie has a really awesome taste. If you are not vegan, you can replace maple syrup with honey if you wish to. This yummy smoothie can make a healthy breakfast or snack because it is loaded with beneficial nutrients. The healthy MUFA in the avocado helps in weight management, while almond milk is a good source of protein and calcium, which aid in building bone strength. Antioxidant-rich blueberries and avocado help to lower cholesterol and protect the heart too. This satiating smoothie stays good in the fridge for 3-4 hours but it is best had immediately. You can also try other smoothies like Avocado Almond Milk Vegan Smoothie or Avocado Coconut Milk Vegan Smoothie .
rajma vegetable salad recipe | healthy kidney beans salad with rocket leaves, baby spinach and tomatoes | Indian rajma lunch salad | with 33 amazing images. rajma vegetable salad recipe | healthy kidney beans salad with rocket leaves, baby spinach and tomatoes | Indian rajma lunch salad is a healthy bowlful to satiate at lunch time. Learn how to make healthy kidney beans salad with rocket leaves, baby spinach and tomatoes. To make rajma vegetable salad, combine all the ingredients in a lunch box and mix well. Carry the dressing in a separate small container. Just before serving, add the dressing and toss well. Serve immediately. Occasionally, all of us feel like skipping our regular staples and opting for a salad lunch instead. With health-consciousness on the rise, some people are even doing it on a regular basis. The Indian rajma lunch salad is one such one-dish meal, which is so tasty that you will not miss your regular food. Bursting with flavour and loaded with multi-textured ingredients, this salad is very satiating too. It has a good mix of beans and veggies, laced with a flavour-packed, olive oil based dressing. Olive oil gives you omega-3 fatty acids, while baby spinach and rocket leaves are rich in iron and anti-inflammatory nutrients. Coloured capsicums give you a good dose of Vitamin C, while carrots are good for your eyes and onions prevent cancer. Rajma gives your body the protein it needs to keep your bones healthy, as well as iron to increase haemoglobin levels. With so much of goodness, this Indian rajma lunch salad is enough to satisfy most of your hunger at lunch time. You can also try other salads like Whole Masoor Salad or Roasted Capsicum and Alfa-alfa Sprouts Salad with Peanut Dressing. Tips for rajma vegetable salad. 1. Alfa-alfa sprouts can be replaced with bean sprouts. 2. One teaspoon of lemon juice in the dressing can be flavourful addition to this salad. Enjoy rajma vegetable salad recipe | healthy kidney beans salad with rocket leaves, baby spinach and tomatoes | Indian rajma lunch salad | with step by step photos.
A typical chaat that is commonly sold on Mumbai’s streets, the Roadside Hare Chane ki Chaat continues to be a popular dish with a timeless appeal. It pleases young and old with its incredible taste and amazing mouth-feel. It is also very simple to make, and you can even try it at home. All you need to do is toss boiled hare chana with typical chaat ingredients like tomatoes, onions and spice powders and lace it with a squeeze of lemon. Voila, your chatpata evening snack is ready. It is, fortunately, very healthy too, so you do not have to think twice before tossing up a bowlful. Just make sure you relish it immediately after mixing, otherwise it will lose its fresh textures. You can also try other nice chana based recipes like the Malvani Chana Masala or Chana Chaat .
almond cinnamon milk recipe | homemade almond cinnamon milk with honey | healthy Indian almond cinnamon milk | with 10 images. almond cinnamon milk is a healthy Indian drink. Learn how to make homemade almond cinnamon milk with honey. Elegantly flavoured and pleasing to the palate, this almond cinnamon milk is a glassful of goodness! Almond cinnamon milk is easy and cost-effective, yet tasty and brimming with nutrients. After several trials, we have arrived at the perfect blend of ingredients, so we suggest you go with it without any modifications. Since whole cinnamon is blended with the almonds, you get a really rich flavour. It doesn’t taste good with cinnamon powder, so stick to the cinnamon stick! We have used honey as a natural sweetener, but vegans can go for maple syrup instead in almond cinnamon milk. Almonds are rich in omega-3 fatty acids, which help maintain blood cholesterol levels. It is also a great source of protein and high calcium , making this a wonderful choice for everybody including kids. You can also try Saffron Cardamom Almond Milk or Chocolate Almond Milk. Pro tips for almond cinnamon milk. 1. Add small stick cinnamon (dalchini). Cinnamon's warm, woody sweetness perfectly complements the nutty depth of almond milk. Cinnamon since ages has been known to be beneficial for diabeticsorganic honey or honey (optional). Almond milk lacks the natural sweetness of cow's milk. Honey adds a subtle sweetness that complements the creamy texture and warm cinnamon flavour, making the drink more palatable and enjoyable for many people. Adding honey to almond-cinnamon milk is a matter of personal preference. Some people prefer the natural sweetness of the almonds, vanilla extract and cinnamon, while others enjoy the extra sweetness and complexity that honey adds. 3. Add vanilla extract or vanilla essence. This is the vanilla extract we used to give a nice subtle flavour to the drink. Indian made (sprig) and gives a far better taste than vanilla essence. NOTE, you can use either. 4. Add ¾ cup of cold water. Water helps achieve the desired consistency for almond cinnamon milk. Without it, the blend would be too thick and pasty, like nut butter rather than a drinkable beverage. The proper water-to-almond ratio creates a smooth, creamy texture that's enjoyable to sip. Enjoy almond cinnamon milk recipe | homemade almond cinnamon milk with honey | healthy Indian almond cinnamon milk | with step by step photos.
 by Tarla Dalal
paneer bhurji | dry paneer bhurji | how to make paneer bhurji | with 18 mazing images. paneer bhurji is made from paneer, tomatoes, onions, spices and pav bhaji masala which are cooked together on a non stick tava. Paneer bhurji is a popular preparation loved by Indians across the world. It is an easy, spicy dish that tastes great with bread and parathas! Down South, dry paneer bhurji is sometimes used as a stuffing for dosas to make paneer dosa, similar to the aloo-filled Masala Dosa! The most important tip for making fantastic paneer bhurji is to use fresh cottage cheese, and make the bhurji just before serving, otherwise it tends to get a little soggy. We suggest you make your paneer at home and follow ourhomemade paneer recipe. We love paneer bhurji as it is healthy. Paneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetics. potassium in paneer helps to reduce the effect of high sodium, by lowering blood pressure. Have Paneer Bhurji with with Indian breads like Chapati or Plain Paratha accompained with pickles and raita of your choice. Learn how to make paneer bhurji | dry paneer bhurji with detailed step by step photos and video below.
suva masoor dal recipe | zero oil shepu dal | healthy masoor suva dal | with 30 amazing images. Dal is the ideal comfort food. It satiates and soothes, while also giving you ample nutrition. The suva masoor dal is a veritable treat for such dal lovers. Learn how to make suva masoor dal recipe | zero oil shepu dal | healthy masoor suva dal | The unique combination of dill with masoor dal gives this recipe a distinct flavour, which is boosted by the addition of garlic, green chillies, onions and a tempering of cumin seeds. The earthy taste of suva masoor dal together with sweet-tasting suva makes this a real delicacy. The best part is that the variation of zero oil shepu dal recipe does not use any oil, so you can enjoy it without worrying about excess calories.At the same time, you get a good dose of protein, vitamin A, iron, folic acid and zinc. Tips to make suva masoor dal recipe : 1. You can also use moong dal to make this dal. 2. You can increase the proportion of dill leaves according to your taste. 3. If you don’t like chopped chillies you can use green chilli paste to make this dal. Enjoy suva masoor dal recipe | zero oil shepu dal | healthy masoor suva dal | with detailed step by step images.
 by Tarla Dalal
Rich creamy kulfi topped with falooda and rose syrup is a dessert which finds a place at every Indian buffet counter. Kulfi is our very own Indian ice-cream made from thickened and reduced milk flavoured with saffron and cardamom. Falooda is fresh cornflour "sev" (vermicelli). Kulfi falooda are almost synonymous and make perfect dessert mates. You will find ready dried falooda in the market which has to be rehydrated before use. But of course, nothing is as good as making it yourself!
bhinda ni kadhi recipe | Gujarati bhindi ki kadhi | Indian style okra yogurt curry | with 30 amazing images. bhinda ni kadhi recipe | Gujarati bhindi ki kadhi | Indian style okra yogurt curry is a tempting accompaniment with a perfect hue. Lean how to make Gujarati bhindi ki kadhi. To make bhinda ni kadhi, heat oil in a broad non-stick pan and add the bhindi. Sauté on a medium flame for 3 to 4 minutes. Transfer to a plate and keep aside. To make kadhi, combine the curds and besan in a deep bowl and whisk well till no lumps remain. Add 3 cups of water and mix well and keep aside. Next, heat the ghee in a deep pan and add the cumin seeds and mustard seeds. When the seeds crackle, add the asafoetida and curry leaves and sauté for a few seconds. Add the prepared curds-besan-water mixture, turmeric powder, salt, ginger-green chilli paste and sugar, mix well and bring to a boil for 2 minutes, while stirring continuously. Reduce the flame and simmer for 8 to 10 minutes, while stirring occasionally. Just before serving, bring the kadhi to boil. Add the sauteed ladies finger. Mix well and simmer for 5 minutes. Garnish the kadhi with coriander and serve hot with steamed rice. The versatile ladies finger is used widely in Gujarati cuisine, in many dry as well as gravy recipes. Here we present, Gujarati bhindi ki kadhi, where ladies finger mingles with the traditional kadhi. The tempering of whole spices adds a lot of punch to this kadhi recipe, while curd add a mild tang and sugar imparts a pleasant sweetness to it. You are sure to love the smooth velvety texture of bhindi and lovely flavour of this Indian style okra yogurt curry. As a slight variation to this recipe, you can add sliced and sautéed onions and tomatoes to the kadhi. Slightly thicken this by adding a little more besan and serve it with chapati, rotlas or jowar bajra garlic roti to make a meal. Tips to make bhinda ni kadhi. 1. Make sure when you boil the kadhi you do stir it in between or it will curdle. 2. Bhindi should not be chopped finely or very big, just medium sized. 3. Add the bhindi just before serving the kadhi. 4. Serve bhinda ni kadhi recipe | Gujarati bhindi ki kadhi | Indian style okra yogurt curry | with steamed rice. Enjoy bhinda ni kadhi recipe | Gujarati bhindi ki kadhi | Indian style okra yogurt curry | with step by step photos.
Burhani Raita is a nice and masaledar Hyderabadi raita, which combines the pungency of garlic with the aroma of coriander and the flavour of popular spice powders. The Burhani Raita is super easy to make – you just need to whisk the curds and mix in the remaining ingredients – but it tastes special. It tastes best when served chill. Try other raitas like the Mooli and Fruit Raita and the Onion Raita .
 by Tarla Dalal
A traditional tempering and fresh buttermilk transform leftover chapatis into a healthy and tasty snack – that you can have for breakfast or any time you are hungry! You can boost the nutrition quotient of the calcium and protein loaded Spicy Chapati Cooked in Buttermilk by adding a cup of vitamin-rich veggies at step 3.
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