Calcium is one of the most important minerals in our body. It helps keep our bones and teeth strong, supports muscle function, and plays a key role in body functioning. Without enough calcium, bones can become weak and brittle, leading to problems like osteoporosis and fractures especially as we age.
The good news is that Indian cuisine is naturally rich in calcium, and we don’t always need supplements to meet our daily requirements. In this blog, we’ll explore the best calcium-rich Indian foods, how to increase calcium absorption and common myths about calcium. Let’s get started!
How Much Calcium Do You Need Daily?
The recommended daily calcium intake is as follows:
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Infants (0-1 year) – 500 mg
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Children (1-9 years) – 600 mg
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Teenagers (10-18 years) – 800-1000 mg
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Adults (19-50 years) – 1000 mg
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Pregnant & breastfeeding women – 1200 mg
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Older adults (above 50 years) – 1200 mg
If you don’t get enough calcium, the body starts taking them from your bones and makes them weak. Due to this, over time, this can lead to serious complications like osteoporosis, which affects 1 in 3 women and 1 in 5 men in India.
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Best Indian Foods That Are Naturally Rich in Calcium
1. Dairy Products
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Milk (1 cup = 300 mg of calcium)
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Curd (Dahi) (1 cup = 275 mg of calcium)
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Paneer (100g = 200 mg of calcium)
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Cheese (1 slice = 150-200 mg of calcium)
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Buttermilk (1 glass = 180 mg of calcium)
2. Plant-based calcium sources (For Vegan and Lactose Intolerant People)
If you don’t consume dairy products, no need to worry. There are various options available for vegan and lactose-intolerant people.
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Ragi (Finger Millet) – 100g of ragi contains 350 mg of calcium, which is more than milk!
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Sesame Seeds (Til) – Just 1 tablespoon of sesame seeds has about 88 mg of calcium.
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Moringa Leaves (Drumstick Leaves) – 100g contains 450 mg of calcium.
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Amaranth Leaves (Chaulai Saag) – 100g contains 215 mg of calcium.
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Bajra (Pearl Millet) – 100g provides 42 mg of calcium.
3. Nuts and Seeds
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Almonds – 100g of almonds contain 270 mg of calcium.
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Walnuts – 100g contains 98 mg of calcium.
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Chia Seeds – 1 tablespoon has 80 mg of calcium.
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Flaxseeds – 1 tablespoon has 52 mg of calcium.
4. Legumes and Lentils
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Soybeans – 100g contains 240 mg of calcium.
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Rajma (Kidney Beans) – 100g has 143 mg of calcium.
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Chickpeas (Chana) – 100g contains 105 mg of calcium.
How to Boost Calcium Absorption Naturally?
Just eating calcium-rich foods is not enough. Your body must absorb it properly. Here’s how you can increase calcium absorption:
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Get Enough Vitamin D – Without vitamin D, calcium absorption is low. Get at least 20 minutes of sunlight daily.
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Eat Magnesium-Rich Foods – Magnesium helps in calcium absorption. Foods like nuts, seeds, and whole grains help.
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Avoid Too Much Caffeine – Excess tea, coffee, and aerated drinks reduce calcium absorption.
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Limit High-Salt Foods – Too much salt increases calcium loss through urine.
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Exercise Regularly – Weight-bearing exercises like walking, jogging, and yoga help bones absorb calcium better.
Calcium and Bone Health: Common Myths vs. Facts
| Myth | Fact |
| Only milk provides calcium | Many plant-based foods like ragi, sesame, and leafy greens have more calcium than milk. |
| Taking calcium tablets is better than food | Natural food sources are better because they also provide other nutrients needed for absorption. |
| Calcium is only needed for kids | Adults, especially women after menopause, need calcium to prevent bone loss. |
5 Signs of Calcium Deficiency You Should Not Ignore
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Frequent muscle cramps
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Weak and brittle nails
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Tooth decay
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Fatigue and low energy
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Weak bones (prone to fractures)
If you have any of these symptoms, increase your calcium intake and consult a doctor.
Conclusion: Small Changes for Stronger Bones
Getting enough calcium doesn’t have to be difficult. By including calcium-rich Indian foods like dairy products, millet, leafy greens, nuts, and pulses in your daily meals, you can easily meet your calcium needs. Remember, a balanced diet along with sunlight, exercise, and proper hydration is the key to strong and healthy bones.
If you found this guide helpful, share it with your friends and family. Let’s spread awareness about bone health in India!
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