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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Maintaining strong and resilient bones is a foundational aspect of overall health and well-being. Calcium, a vital mineral, plays a central role in bone health. From dairy-rich curries to plant-based options, these dishes not only tantalize the taste buds but also provide essential nutrients to support bone strength and vitality.
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A classic favourite, this dish is a scrambled paneer dish cooked with onions, tomatoes, and spices.
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Kidney beans or Rajmah are a plant-based source of both plant-based protein and calcium.
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A delightful combination of peas and paneer, offering a flavourful calcium-rich experience.
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A dairy-free alternative, almond milk is enriched with calcium and can be used in various Indian recipes.
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Ragi (finger millet) is a calcium-rich grain used in various dishes like ragi dosa and ragi porridge.
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Sesame seeds feature in Indian sweets like til ladoo, providing a tasty dose of calcium.
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Makhana is a type of lotus seed and is often used in curries. It's a good source of calcium and is also considered a healthy snack.
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Indian fish preparations using rohu, catla, or Indian mackerel provide a good amount of calcium.
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Tofu, a soy-based protein, can be incorporated into Indian curries for a calcium-rich and vegetarian option.
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Dishes like yoghurt-based raita and lassi offer a calcium boost while adding a cooling touch to meals.
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Nourishing our bones through a calcium-rich diet is a proactive step towards a healthier future. The range of dishes that offer significant calcium content is both nutritious and enjoyable.
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