5 Everyday Calcium rich foods

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 5 Everyday Calcium rich foods


Calcium is required for overall growth and development of the human body.

 It is an important nutrient for all, right from the babies to older age group.

Deficiency in calcium leads to various ailments, deformities and health issues.

So don’t wait for the deficiency to happen and then take supplements. It’s better to watch your food and improve your health. Prevention is always better than cure.

1. Amaranth or Rajgira


It is  enlisted as a fast (upwas) item too. It is also one of first foods for babies. Light on the tummy and loved by babies.

It is a rich source of Calcium

Food items made out of it are,

Puffed Rajgira laddus, Gud-dani etc

   Rajira flour can be used to make a variety of recipes.

Kheer, Dosas/ Ghavans, Sheera, laddus, bhakri, thalipeeth etc.

2. Ragi or Nachni


This is a double dekker. It gives iron as well as calcium.

    Another first foods for babies in the form of porridge. Famous in the konkan area in the form of ambil, amboli. The farming families have it as bhakris.


    The newer generation have come up with various  recipes. They make idlis, dosas, biscuits, laddus, add it to bread etc.


But the best part is they are trying hard to have nutritious food.

3. Sesame seeds


These are seen in black and white. Both give us calcium.

   Can be used in the regular sabjis by alternating with the groundnut powder, the low calcium cousin of sesame.

   The parathas can be decorated with sesame and it will enhance the nutrition too.

    It can form a great ingredient of chutneys too. So don’t wait for the Sankrant festival to have sesame.

4. Singhara flour/Water chestnut flour


Another one that is allowed in fast or upwas. Our ancestors were more health conscious than us.

 Better late than never. We can still adopt their food wisdom.

Just add it to milk and have your calcium shake. You can add to thalipeeth, make puris, shev etc.

5. Milk and milk products

 

You can have milk, paneer, curd etc. Choose whatever is palatable to you.

So choose your food wisely. Adopt your ancestor’s food wisdom. Take interest in the traditional recipes, they ought to be nutritious.

 Dr.Sneha Suryavanshi Porlekar MD(Hom),

Homoeocare Clinic.

Katraj ,Pune

Maharashtra India.

Call on -9168614747 for Appointments.

Video and Phone consultations on prior appointment. 




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