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Senior Citizen Osteoporosis Calcium Rich recipes

Last Updated : Sep 04,2022

वरिष्ठ नागरिक कॅल्शियम - हिन्दी में पढ़ें (Senior Citizen Osteoporosis Calcium Rich recipes in Hindi)
વરિષ્ઠ નાગરિકો માટે ઑસ્ટિયોપોરોસિસ કેલ્શિયમ સમૃદ્ધ રેસિપિ - ગુજરાતી માં વાંચો (Senior Citizen Osteoporosis Calcium Rich recipes in Gujarati)

Calcium Rich Recipes for Osteoporosis for Senior Citizens 

Calcium is an important mineral at every stage in life. In the beginning years it is necessary for growth and development of bones. As we grow and age this mineral gains more and more importance in our life. This is because as we age the body’s capacity to absorb calcium decreases and the bone mass decreases. 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.

Nachni Dosa, Ragi Dosa Made with Whole NachniNachni Dosa, Ragi Dosa Made with Whole Nachni

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 ( Phudina Raita)Mint Raita ( Phudina 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. 

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 PancakesSprouts 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.  

Homemade Peanut Butter, for Weight Loss and AthletesHomemade Peanut Butter, for Weight Loss and Athletes

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

Moong Dal with SpinachMoong Dal with Spinach

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 Soup ( Calcium Rich)Broccoli Soup ( Calcium Rich)

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:

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Almond Bread, Homemade Almond Bread Without Eggs
Recipe# 41175
15 Mar 23

 by Tarla Dalal
homemade almond bread without eggs | keto almond bread | eggless almond bread | low carb almond bread| with 20 amazing images. A loaf without wheat? Unbelievable but true, and absolutely aw ....
Baingan Methi ki Subzi
Recipe# 39681
06 Jan 23

 by Tarla Dalal
Sometimes it is magical how even simple ingredients can be transformed into splendid delicacies by using the right combinations and methods. In the Baingan Methi ki Subzi, the humble brinjal combines with iron and calcium rich methi, and a freshly-prepared masala powder, to form a scrumptious dry su ....
Bajra, Methi and Paneer Parathas
Recipe# 3495
29 Oct 21

by Tarla Dalal
bajra methi paneer paratha recipe | paneer bajre ka paratha | bajra methi paneer paratha for diabetes | winter special - stuffed bajra paneer paratha | with 42 amazing images.
Beetroot Juice, Healthy Beetroot Juice
Recipe# 6229
04 Sep 22

 by Tarla Dalal
beetroot juice recipe | healthy Indian beetroot juice | calcium, Vitamin C and folic acid rich chukandar juice | with 13 amazing images. Learn to make beetroot juice recipe which is a
Bhinda Ni Kadhi, Gujarati Bhindi Kadhi
Recipe# 609
02 Feb 22

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 by Tarla Dalal
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 | ....
Broccoli Onion Soup ( Calcium Rich)
Recipe# 4814
22 Jul 22

 by Tarla Dalal
broccoli onion soup recipe | pureed Indian broccoli soup | calcium rich broccoli soup | with 19 amazing images. broccoli onion soup recipe | pureed Indian broccoli soup< ....
Date and Walnut Balls
Recipe# 5596
03 May 22

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 by Tarla Dalal
date walnut balls recipe | khajur akhrot balls | 3 ingredient vegan date nut balls | sugar free date nut balls | with 10 amazing images. Thanks to sweet and sticky dates, this sweet require ....
Fruit Sandesh (  Calcium)
Recipe# 4831
03 Sep 18

by Tarla Dalal
The Fruit Sandesh is sure to send perky signals of delight to your brain! A rich sandesh topped with homemade orange sauce and an assortment of fruits, this dessert is a medley of all your favourite things. The presentation is so exciting that everybody, including kids, will surely give it a try – a ....
Khatta Urad Dal ( Zero Oil Urad Dal Recipe)
Recipe# 22173
02 Feb 21

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 by Tarla Dalal
A lip-smacking preparation of wholesome urad dal, perked up with calcium-rich curds and pungent ginger, garlic pastes. Although it makes use of minimal ingredients, the Khatta Urad Dal has a distinct, tongue-tickling flavour that you are sure to relish. The highlight of this recipe, as t ....
Maharashtrian Patal Bhaji, Paatal Bhaji
Recipe# 770
12 Aug 22

 by Tarla Dalal
Maharashtrian patal bhaji recipe | palak ki patal bhaji | healthy patal bhaji | with step by step images. patal chi bhaji is a nourishing daily fare which can be enjoyed by people of all a ....
Methi Palak Paneer Sabzi, Palak Methi Paneer Saag
Recipe# 208
20 Oct 21

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 by Tarla Dalal
methi palak paneer sabzi recipe | palak methi paneer saag | Indian style methi palak paneer sabzi | dry methi palak paneer | methi palak paneer sabzi is an easy I ....
Minty Couscous
Recipe# 7445
27 Mar 21

 by Tarla Dalal
minty couscous recipe | healthy minty couscous salad | Indian style couscous | lemon mint couscous | with 19 amazing images. minty couscous is a healthy variant o ....
Minty Spicy Lemongrass Milk
Recipe# 4216
27 May 22

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by Tarla Dalal
minty lemongrass milk recipe | lemongrass milk with mint | lemongrass milk for cold | lemongrass ginger turmeric milk | minty lemongrass milk is a soothing drink ....
Nachni Dosa, Ragi Dosa Made with Whole Nachni
Recipe# 22354
07 Jan 21

 by Tarla Dalal
whole nachni dosa recipe| ragi dosa made with whole nachni | no fermented nachni dosa | easy nachni dosa healthy Indian snack | with 14 amazing images. whole nachni dos ....
Nachni Methi Muthia
Recipe# 35091
18 Oct 10

 by Tarla Dalal
These super-tasty muthias made of nachni, methi and wheat flour pack a lot of good health and energy into their little forms. They make a very satiating snack, which provides the body with enough fibre, iron and calcium. Serve these Nachni Methi Muthias immediately, or else they will harden as t ....
Nachni Paneer Pancake, Ragi Paneer Pancake
Recipe# 4201
24 Sep 22

 by Tarla Dalal
nachni paneer pancake recipe | ragi paneer pancake | healthy Indian red millet pancake | with 28 amazing images. nachni paneer pancake recipe | ragi paneer pancake
Nachni Sesame Khakhra ( Iron and Calcium Rich Recipe )
Recipe# 35090
26 May 21

 by Tarla Dalal
nachni sesame khakhra recipe | nachni til khakhra | homemade ragi khakhra | healthy tasty nachni khakhra | with 42 amazing images nachni sesame khakhra is a jar s ....
Paneer Palak Koftas in Makhani Gravy
Recipe# 3565
02 Jan 19

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 by Tarla Dalal
Low-cal Paneer Palak Kofta in Makhani Gravy, anyone? The weight-watcher is usually terrified of words like paneer and makhani, but here is a low-cal version of this popular North Indian dish specially formulated to please food lovers without adding to their waistline. The innovative twist here is th ....
Radish Koftas in Kadhi
Recipe# 3572
26 Nov 12

 by Tarla Dalal
This simple combination of radish and low fat curds needs only steamed rice to complete your meal. You can adjust the consistency of the kadhi by varying the amount of water and besan. The radish koftas are steamed and not deep fried in the kadhi. It is also a good way to add vegetables in your diet ....
Spinach Tahini Wraps ( Nutritious Recipe for Pregnancy)
Recipe# 22444
31 Oct 22

 by Tarla Dalal
spinach tahini wrap recipe | healthy spinach wrap Indian style | spinach wrap with tahini spread | healthy spinach roll | healthy recipe for pregnancy |
Spinach, Paneer and Dal Soup
Recipe# 4629
10 Sep 20

by Tarla Dalal
dal and paneer soup recipe | palak paneer soup | healthy moong dal and paneer soup | palak paneer moong dal soup is a lip-smacking soup using low-fat paneer. To make
Strawberry and Black Grape Raita
Recipe# 40076
17 Feb 20

by Tarla Dalal
strawberry and black grape raita | healthy strawberry black grape raita | quick black grape and strawberry raita | with amazing 8 images. strawberry and black grape raita is a
Strawberry Chickoo Shake
Recipe# 2930
05 Jul 21

by Tarla Dalal
Ah, this shake is just what you will need when you are too famished to cook, too nauseated to eat, but badly in need of a sumptuous snack. Chock-full of nutrients like protein, calcium, vitamin C and fibre too, this is as satiating as a snack can get. At the same time, the peppy flavour ....
Tahini Dip, Lebanese Tahini Sauce
Recipe# 22575
16 Oct 20

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tahini dip recipe | tahini sauce | how to make tahini | tahini yoghurt dip | with 17 amazing images. tahini dip recipe | tahini sauce | ....
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