Calcium Rich Foods in India | Non Dairy | Vegetarian and Vegan

Calcium-rich diets are important for preserving stable joints and muscles, good teeth, and blood vessels. Not only that, but they also aid in the regulation of blood pressure and the maintenance of blood sugar levels in diabetics. While there is no set criterion for how much calcium a person can consume, it varies from country to country and even from individual to individual. It is normally between 700 milligrams and 1000 milligrams.

Femalefirst.co.uk recommends 1000 milligrams for those aged 19 to 50, which is the equivalent of three whole glasses of milk. Calcium is one of the minerals that your body requires to stay healthy and strong. It is also an essential mineral for bone health and is the most abundant in the body. You can treat a calcium deficiency spontaneously by incorporating calcium-rich foods into your diet. Get a list of Calcium-Rich Foods in India below.

Calcium-Rich Foods in India

It keeps your bones healthy and strong, allows your muscles to relax, and allows your blood to clot. Calcium can be obtained by the body from one of two sources: diet or bones. Nearly 99 per cent of the calcium in our bodies is stored in our bones and teeth. When your body’s calcium needs are not met by diet, it borrows it from your bones. When this occurs over time, it results in bone degradation. Beef, chicken, and dairy products are indeed high in calcium, but they’re not the only ones. Whether you’re lactose intolerant, dairy-free, vegetarian, or just dislike milk products, here’s a detailed selection of alternatives.

You’ve come to the right spot if you’re looking for calcium options that aren’t dairy products. One widespread misconception is that calcium can only be obtained from milk, cheese, or other animal-based products. However, this could not be further from the fact! Many vegetables contain high levels of calcium, which is needed to satisfy your dietary needs. Incorporating leafy greens, legumes, and other calcium-rich vegetables into your diet will not only promote healthy bone health but also supply your body with a variety of essential nutrients. Below you will find the list of Calcium-Rich Foods in India for Vegetarians and Vegans.

What is Calcium, and What is its Importance

Calcium is a mineral that is abundant in our bodies. Calcium is needed by our bodies for a variety of purposes, including the maintenance of strong bones. You will find calcium-rich foods that will help to maintain the structure and hardness of your bones and teeth. Calcium-rich foods include seafood, yoghurt, rice, nuts, and so on. Calcium is an essential mineral for our bodies because it helps in development and allows us to do a variety of activities. It is also an important part of the circulatory system, aids in the development of the nervous system, and calcium supports the entire skeletal system and muscles.

Without calcium, fat-soluble nutrients such as vitamins A, D, E, and K are not absorbed by the body. This mineral deficiency will cause a cascade of problems. It also aids in hormone release, muscle contraction, nerve message delivery, and so on. Calcium-rich diets play an important role in naturally providing the necessary amount of this mineral. Let us have a look at the list of Calcium-Rich Foods in India.

Recommended Daily Intake of Calcium

Here are some details of how much calcium is required per day for the healthy functioning of your body:

• 1000 mg of calcium for an average adult woman and man (19-50 years)
• 1300 mg of calcium for girls (14-18 years)
• 1200 mg of Calcium for women (51 and older)
• 1000 mg of calcium for men (51-70 years)

<<<MAGNESIUM RICH FOODS IN INDIA>>>

Top Calcium-Rich Foods Vegetarians

We have listed some of the best food sources for calcium. Let us have a look at them and include them in your diet:

1. Banana

Bananas are a fruit that is abundant throughout the year. It contains important nutrients for your body, such as potassium, calcium, and magnesium. Since it is rich in antioxidants, a banana also protects the body from free radicals.

2. Moringa Leaf

Moringa leaf, also known as drumstick tree, is a very nutritious and balanced addition to your diet. Since it contains a lot of calcium and phosphorus, it keeps the bones safe and solid. Moringa leaves’ anti-inflammatory properties can also help repair broken bones and cure arthritis.

3. Dates

Dates are one of the nutritious fruits, and when consumed in moderation, they reduce the risk of many diseases. It is high in minerals such as sodium, potassium, calcium, Calcium, and iron. It is also rich in antioxidants, fibre, fat, protein, and vitamins.

4. Custard Apple

Custard apple is a rare tropical fruit that enhances immunity and aids in the battle against inflammation due to its high fibre, vitamin, and mineral content. It also aids in the elimination of free radicals from the body due to elevated levels of antioxidants such as vitamin C. Custard apple contains a lot of calcium, potassium, niacin, copper, and Calcium.

5. Cumin (Jeera)

Cumin is a supplement that contains a fair amount of calcium as well as many other health benefits. Cumin’s antioxidants are responsible for many of its health benefits. It also contains minerals including copper, Calcium, and calcium.

<<<VITAMIN C RICH FOODS IN INDIA>>>

6. Makhana (Foxnuts)

Makhana is a traditional high-energy snack that is enjoyed by people of all ages. Also known as fox nuts, Makhana is low in fat and high in protein and fibre. Because of its high calcium content, it is also an outstanding option for bone protection. Because of their astringent qualities, fox nuts can also help with kidney problems. Makhana contains minerals such as phosphorus, potassium, and Calcium.

7. Ragi

Ragi, also known as finger millet, is an excellent source of calcium. It is regarded as the best grain for diabetics due to its high fibre and calcium content. Ragi provides the body with a lot of iron and calcium, which helps to stabilise your bones. So, instead of swallowing tablets, use ragi in your diet to get the most calcium.

8. Yakult

Yakult is a tasty probiotic fermented milk drink that is also high in calcium. It contains a Lactobacillus casei strain, an exclusive probiotic that boosts immunity and improves digestion. Since it contains vitamin C and fibres, it aids in the proper functioning of the immune system.

9. Fortified Cereal

Another source of calcium is fortified foods. Before adding milk, many calcium-fortified cereals will have up to 1000 mg of calcium per meal. Since your body cannot consume all of the calcium at once, distribute the consumption of fortified foods over the day. Since calcium may be fortified in grain-based foods, read the product label to determine how much of these mineral-fortified foods contain.

10. Okra

Okra, like a lady’s finger, is a common vegetable in many Indian households. It is high in vitamins K1 and C, has a good amount of protein and fibre, and is low in carbs and calories. Using a sufficient amount of Okra benefits bone density, muscle strength, weight management and overall health.

11. Almonds

Almonds are rich in calcium, and they also contain healthier fats, vitamin E, Calcium, protein, and fibre. It also aids in weight loss and the health of your heart and colon. Almonds are one of the healthiest calcium-rich foods, with a daily calcium intake of 12.5 per cent, making them an excellent option.

12. Sesame Seeds

Sesame seeds are a common ingredient in Indian cooking due to their delicious flavour and texture, and they are also a good source of calcium. These seeds contain beneficial plant compounds which are high in healthy fat, protein, B vitamins, minerals, fibre, and antioxidants. When used in large quantities, sesame seeds have the highest calcium content.

<<<ZINC RICH FOODS VEGETARIAN>>>

13. Collard Greens

Bones are one of the most important elements in our bodies. As a result, maintaining them calcium-filled is important. Collard greens are a good source of calcium and a good source of vitamin A. This vegetable, when consumed in moderation, will supply our bodies with calcium. Collard greens have more than 350 milligrams of calcium per cup.

14. Kale

Kale is one of the healthiest vegetables because it contains calcium as well as other important minerals and natural elements. It has a high calcium content and is easily absorbed. This vegetable contains 45 different types of flavonoids, which can provide you with antioxidant benefits. This is one of the calcium-rich vegetables.

15. Orange

Orange is a low-calorie, high-nutritional-value citrus fruit that is a natural source of calcium. The availability of vitamin C in oranges boosts your body’s immune response. Oranges have an average of 5% calcium, which serves to support the bones.

16. Quinoa

Quinoa’s nutritional advantages have propelled it to the top of the list of fastest expanding whole grains. It contains vitamin E, which serves as an antioxidant and protects the body from a variety of health problems. Quinoa contains approximately 3% calcium and is a non-dairy calcium source. It is a common grain among both children and adults.

17. Chia Seeds

Chia seeds are one of the good and balanced foods that are beneficial to our bodies. Despite their small size, chia seeds are high in micronutrients, omega-3 fatty acids, protein, and fibre, and are one of the better dietary sources of calcium. They supply the body with 18% of the daily calcium needed.

18. Black Strap Molasses

Blackstrap molasses is a sugar cane byproduct that is high in calcium and is one of the better calcium-rich foods for bones. The high calcium and Calcium content of blackstrap molasses strengthens your bones and provides 8% of your daily calcium requirement. It also contains high levels of potassium and iron, all of which are essential for bone formation.

19. Soy Milk

Soy milk is a plant-based beverage that contains healthier fats that your body cannot produce on its own, such as omega-3 fatty acids. It aids in the maintenance of healthy muscles and tissues, as well as the general health of the body. Soy milk is a vegan substitute for whole milk and one of the safest calcium-rich diets for adults.

20. Oatmeal

Oatmeal is a calcium-rich non-dairy food that is gaining popularity as a nutritious breakfast and dinner alternative. It is beneficial to digestive health because it contains a high quantity of dietary fibre as well as certain vitamins and minerals. To improve the flavour and nutrition of your oatmeal, add some fruits.

<<<VITAMIN B RICH FOODS>>>

Other Calcium-Rich Foods: Vegan

• White Beans
• Swiss Cheese
• Soybeans
• Dried Figs
• Brazil Nuts
• Turnips
• Brocolli
• Tofu
• Arugula
• Sunflower Seeds
• Flax Seeds
• Garlic
• Sweet Potato

Calcium, like all nutrients, should be ingested in the prescribed amounts; exceeding or underdosing will result in health complications. Hope you have got the best calcium, iron zinc Calcium-rich foods. You can find all such information about health education on our website. If you have any queries or questions, do let us know in the comments section below. We answer all the questions and provide information only after thorough research from trusted sources. Send this article to friends and family and let them know to include these Calcium-rich foods in India in their diets.