Ensure that your child eats these Indian foods to meet their calcium requirements
Calcium is important for maintaining bone strength, and regulating bone growth and wear and tear. Lack of calcium can lead to poor growth in children and brittle and weak bones in adults. It is important to meet your child’s calcium requirements because it helps their bones become strong naturally. Luckily for us, calcium is one of the most abundant minerals and is found in a lot of foods.
Among Indian foods, there are many sources of calcium depending on where you are located. One of the important things to remember is to eat fresh food that is grown locally.
Here is a list of Indian foods that are rich in calcium:
1. Milk and dairy products:
Milk is one of the best sources of calcium. While having milk, make sure to buy milk from a local dairy or a local brand since the time between milking and the milk reaching the final consumer is reduced.
Milk products such as cheese, yoghurt, butter are also rich sources of calcium and also essential fats. These essential fats help in absorption of vitamin D which helps to regulate calcium in the body.
One very important tip is to regularly consume ghee since it not only provides trace elements of calcium, but also is one of the best fats to dissolve vitamin D.
2. Green and leafy vegetables:
Leafy vegetables like spinach, methi or fenugreek, chowli, and other seasonal green vegetables are rich sources of calcium. Other green vegetables like broccoli, beet leaves, radish leaves are also good sources. They are best consumed fresh, when the leaves are crisp and green.
Almonds are rich sources of calcium and fibre. Eating almonds boosts memory as well. To get all the nutritional benefits, soak the almonds overnight and eat them the next morning.
4. Ragi or Finger Millet:
Ragi, also known as nachni or finger millet, has the highest source of calcium after dairy products. Ragi is versatile and can be made into cakes, cookies, and also porridge.
Dates are a rich source of not only calcium but other minerals like magnesium, iron, phosphorus. They are excellent sources of energy and can be used as a sugar substitute too.
Jamun is a local fruit that is also called jambul, Indian blackberry and black plum. It is not only a good source of calcium, but is packed with vitamin C, vitamin B, iron, and fibre. If your child doesn’t like the taste of jamun, give it to him/her as a juice instead.
Dried figs are an excellent source of calcium. But that’s not all, the fibre in the figs also aids digestion.
Soya in the form of chunks or nuggets or milk is a good source of calcium. Tofu is another form in which soya can be consumed. Soya is versatile and can be made into a range of dishes.
This citrus fruit is not only a good source of Vitamin C, but it also provides calcium. Eating the fruit raw is recommended since the outer skin provides essential fibre which aids digestion.