Calcium is one of the most important minerals for maintaining strong and healthy bones. It’s essential for bone development and maintenance, as well as for other important bodily functions such as muscle function and nerve transmission. While many people associate calcium with dairy products, there are actually a variety of plant-based sources of calcium that are just as effective in promoting bone health. In this article, we’ll explore the top calcium-rich foods that are easily available in Indian cuisine, so you can add them to your diet and keep your bones strong and healthy.

1. Dairy products such as milk, yogurt, and cheese are excellent sources of calcium. They are high in calcium and easy to incorporate into a variety of dishes and snacks.
2. Leafy green vegetables such as spinach and collard greens are rich in calcium, as well as other vitamins and minerals that are important for bone health.
3. Fish such as salmon and sardines are also high in calcium, as well as other nutrients like omega-3 fatty acids that are important for overall health.
4. Tofu is a good source of calcium and is also a great option for those who are vegetarian or vegan.
5. Sesame seeds and sesame oil are high in calcium, as well as other minerals like magnesium and iron.
6. Black-eyed peas (chana) are a good source of calcium, as well as other nutrients like protein and fiber.
7. Almonds and almond milk are both high in calcium and are also a good source of healthy fats.
8. Orange juice is high in calcium and also provides important vitamins like Vitamin C.
9. Fortified cereal is a good source of calcium and is often fortified with other vitamins and minerals that are important for overall health.
10. Okra (bhindi) is a good source of calcium and also provides other important nutrients like vitamin K and folate.
11. Ragi (Finger millet) is a good source of calcium and other essential vitamins and minerals.
12. Amaranth (Ramdana) is a good source of calcium and other essential vitamins and minerals.
13. Mustard greens (sarson ka saag) is a good source of calcium and other essential vitamins and minerals.
14. Drumsticks (moringa) is a good source of calcium and also provides other important nutrients like vitamin K and folate.
15. Broccoli is a good source of calcium and also provides other important nutrients like vitamin K and vitamin C.
16. Cabbage is a good source of calcium and also provides other important nutrients like vitamin K and vitamin C.
17. Kale is a good source of calcium and also provides other important nutrients like vitamin K and vitamin A.
18. Beet greens is a good source of calcium and also provides other important nutrients like vitamin K and vitamin A.
19. Turnip greens is a good source of calcium and also provides other important nutrients like vitamin K and vitamin A.
20. Figs (anjeer) is a good source of calcium and also provides other important nutrients like vitamin K and vitamin A.
21. Dried apricots is a good source of calcium and also provides other important nutrients like vitamin K and vitamin A.
22. Oranges is a good source of calcium and also provides other important nutrients like Vitamin C.
23. Papaya is a good source of calcium and also provides other important nutrients like Vitamin C.
24. Kiwi is a good source of calcium and also provides other important nutrients like Vitamin C.
25. Guava is a good source of calcium and also provides other important nutrients like Vitamin C.
26. Paneer (cottage cheese) is a good source of calcium and also provides other important nutrients like protein and Vitamin D.
27. Chana dal (split chickpeas) is a good source of calcium and also provides other important nutrients like protein and fiber.
28. Moong dal (split moong beans) is a good source of calcium and also provides other important nutrients like protein and fiber.
29. Aamras (mango puree) is a good source of calcium and also provides other important nutrients like Vitamin C and Vitamin A.
30. Coconut milk is a good source of calcium and also provides other important nutrients like healthy fats and minerals.
31. Kheer (rice pudding) is a good source of calcium and also provides other important nutrients like carbohydrates and Vitamin B.
32. Lassi (yogurt drink) is a good source of calcium and also provides other important nutrients like protein and Vitamin D.

It is important to note that these are some of the common food items that are rich in calcium but always it is good to consult with a nutritionist and include a variety of calcium-rich foods in your diet

Myma – ‘Ghar jaisa nahi, ghar ka khana!’