Osteoporosis Recipes | Calcium Rich Indian Recipes for Osteoporosis for Senior Citizens

Combating Osteoporosis with Calcium-Rich Indian Cuisine

For senior citizens, osteoporosis is a significant concern, often leading to weakened bones and an increased risk of fractures. A critical strategy to slow its progression and maintain bone health is to ensure a sufficient intake of calcium. Indian cuisine, with its diverse range of ingredients, offers a wealth of delicious and naturally calcium-rich options that can be easily incorporated into daily meals. The key lies in understanding which ingredients are calcium powerhouses and how to prepare them to maximize their benefits.

Calcium-Boosting Ingredients for Senior Diets

When designing calcium-rich Indian recipes for osteoporosis, focus on ingredients that are particularly high in this vital mineral. Dairy products like paneer (Indian cottage cheese), curds (dahi), and buttermilk (chaas) are excellent sources of bioavailable calcium. Beyond dairy, dark leafy greens such as spinach (palak), fenugreek leaves (methi), and amaranth leaves (chaulai) are packed with calcium and other bone-supporting nutrients like Vitamin K. Various millets like ragi (finger millet), bajra (pearl millet), and jowar (sorghum) are also fantastic calcium contributors. Furthermore, sesame seeds (til) and certain legumes like moong dal and chickpeas (chole) can significantly enhance the calcium content of dishes.

Delicious Calcium-Rich Indian Recipe Examples

Incorporating these ingredients into appealing dishes is crucial for consistent intake. Here are some examples of calcium-rich Indian recipes suitable for senior citizens with osteoporosis:

• Ragi Roti/Nachni Roti: A simple yet powerful flatbread made entirely from ragi flour, providing a direct calcium boost.

plain ragi roti recipe | soft ragi roti | plain nachni roti | gluten-free nachni roti | Serving size is 2 ragi rotis. Required from kids to adults. 30% calcium of RDA.

• Palak Paneer: This classic dish combines calcium-rich spinach and paneer, making it both tasty and bone-healthy.

palak paneer recipe | Punjabi palak paneer | homemade palak paneer | spinach with cottage cheese

• Methi Thepla: Made with fenugreek leaves and whole wheat flour, these savory flatbreads offer calcium along with fiber.

• Til Laddu: A sweet treat made with sesame seeds and jaggery, offering a delicious way to consume calcium.

  

• Moong Dal Cheela with Spinach: A savory pancake made from moong dal batter infused with spinach, providing protein and calcium.

• Curd-based preparations: Incorporating curds into raitas or as a side with any meal significantly ups the calcium quotient.

  beetroot raita recipe | chukandar raita | beetroot pachadi | 

  

   

   

These recipes not only provide essential calcium but also offer a variety of flavors and textures to keep meals interesting and enjoyable.

high protein chocolate yogurt pudding recipe | calcium rich Indian pudding with fruits | healthy unsweetened whey protein chocolate pudding | 36 grams protein dessert |  A single serving of high protein chocolate yogurt pudding delivers 52% ( 313.5 mg) of RDA of your daily calcium needs. 

Here is  a list of TOP 42 Calcium Rich Foods.

44 Calcium Rich Indian Food List

Moreover above the age of 60, this mineral is all the more vital to maintain bone density when there are high chances of minor falls, fractures, joint pain and sprains. Hence a minimum of 1000 to 1200 mg of calcium is a must after the age of 60 for the bones to be able to support our body.

We understand that at this age the appetite decreases and also sets in other minor problems like poor digestion, low absorption, acidity, issues with chewing and so on… But you need to choose calcium rich ingredients and incorporate them in your regular diet. You need not change your cooking method or twist your menu drastically. 

Grace your pantry with these calcium laden foods….

1. Dairy products like milk, curd, paneer and buttermilk. Known as ‘the God’s nectar’, buttermilk is a real boon for senior citizens. It needs no chewing and helps to relieve acidity and aid in digestion. Form a habit of having a glass of buttermilk after meals daily. A thick glass of buttermilk can make up 35% of your day’s requirement for calcium. Learn how to make the perfect buttermilk.

Curd is a probiotic and its healthy bacteria are suitable for the stomach. Use it to make raitas in the form or Mint Raita or choose soft fruits to make Strawberry and Black Grape Raita. Apart from calcium, these raita are a great way to top up with a dose of antioxidants too. 

mint raita for weight loss | healthy pudina raita with low fat curds | calcium rich mint raita

2. Whole cereals specially ragi. Also known as nachni, you can opt for its whole grain or try experimenting with its flour. While whole ragi can be used to khichdi, but that’s slightly difficult to chew for senior citizens who have chewing problem. So we have a soft Nachni Dosa for them to indulge into. Do try it with your favourite sambar for some additional calcium. 

Nachni flour can be used to create sumptuous delicacies like Nachni Ladoo and Nachni Methi Muthia. Each nachni ladoo lends 41.3 mg of calcium. 

nachni ladoos recipe | ragi ladoo | healthy recipe for pregnancy | ragi laddu

3. Pulses like moong, moath beans, chana, rajma etc. Sprouted pulses are a better source of calcium as sprouting increases the calcium content. While some may have a feeling of bloating with pulses, there are a few people who can handle pulses and sprouts even after the age of 60. They should include pulses and sprouts in the form of Sprouts Pancakes (7% calcium requirement fulfilled per pancake) and Sprouts and Palak Idli (6% calcium requirement fulfilled from 3 idlis). If you notice both these recipes are soft and easy to chew and digest as well. Additional advantage of these delicacies is that you can serve them for any of your meal throughout the day – breakfast, lunch, snacks or dinner. 

sprouts pancake recipe | sprouts chilla | sprouts and vegetables chilla | healthy Indian pancakes

4. Nuts and oilseeds like almonds, walnuts, peanuts, sesame seeds (til) etc. Can’t imagine chewing them every day? No worries. Culinary world has expanded a lot over the years. These calcium rich nuts can be powdered and even baked to create a wholesome fare. 

Powder walnuts and combine them dates to make dainty Date and Walnut Balls. Have 2 of these before going for your daily walk in the morning or evening. They are sure to keep up your energy levels. 

Almonds can be put to use as well by creating a magical nourishing bread in the form of Almond Bread. Made with almonds, almond milk and flax seeds, this Almond bread is surely a far excellent choice. Spread some Homemade Peanut Butter on it and you are set to enjoy a nourishing breakfast.  

Indian style peanut butter recipe | homemade peanut butter | healthy peanut butter | no sugar

Sesame seeds is another magnificent source of calcium which no senior citizen should miss out on. A tbsp. of til gives around 100 mg of calcium which in reality is a whooping amount. If you can chew then relish the crunchy Nachni Sesame Khakhra. Make them and store them in an air-tight container and enjoy when hunger strikes at any time of the day. And if you want to try out some soft food using til, then turn towards Beetroot and Sesame Roti.

5. Include a variety of green vegetables. Greens spinach, amaranth, colocassia, fenugreek etc. contain both calcium and oxalate. The latter is a mineral which hinders calcium absorption in the body. But that doesn’t mean that you avoid the greens completely. Greens will yet add on some calcium to your daily meals. Moreover greens will also provide other antioxidants to keep you healthy at this age. 

Try including greens in the form of Moong Dal with Spinach or Methi Palak Paneer Subzi along with the phulkas. 

methi palak paneer sabzi recipe | palak methi paneer saag | Indian style methi palak paneer sabzi | dry methi palak paneer

Broccoli is a non-green leafy veggie which is a good source of calcium. Available all through the year now, you can rely on it for a calcium rich meal. How about a hot bowl of Broccoli Soup? It also has another source of calcium, which is milk. With 143.4 mg of calcium per serving, this soup is surely worth a try. 

Don’t forget to include these recipes in your diet along with an appropriate dose of exercise under your doctors or trainers guidance to keep your bones healthy.

broccoli onion soup recipe | pureed Indian broccoli soup | calcium rich broccoli soup

A few diet No’s for a Calcium Rich Diet

1. Deep-fried foods as they hinder with the absorption of calcium.

2. Refined foods like maida, pasta, sugar etc. as they lose calcium in their process of refining.

3. Chocolate and cocoa as they are rich in oxalate which hinder with the absorption of calcium.

4. Aerated drinks as they contain citric and phosphoric acid which decrease the absorption of calcium.

5. Tea and coffee as caffeine in them hinder calcium absorption.

6. Alcohol too prevents calcium absorption in the body. 

Enjoy our range of recipes for Senior Citizen and check out our other recipes for Senior Citizen categories:

Senior Citizen Easy to chew recipes

Senior Citizen Easy to swallow recipes

Senior Citizen Healthy Heart, Low Cholesterol recipes

Senior Citizen Indian recipes

Senior Citizen Iron Rich recipes

Senior Citizen Quick recipes

Senior Citizen Rice recipes

Senior Citizen Soup recipes

Senior Citizen Vegetable recipes

Senior Citizen Weight Loss recipes

Senior Citizens Diabetes recipes