- By Priyanka Munshi
- Sat, 20 Jul 2024 06:07 PM (IST)
- Source:JND
Did you know that the amount of calcium you consume through food has a major impact on your body and is essential for preserving general health and well-being? Calcium is especially crucial during infancy, adolescence, and adulthood for the development and maintenance of strong bones and teeth, helping to prevent problems like osteoporosis later in life. This essential mineral also supports the healthy functioning of the heart, muscles, and nerves. It facilitates nerve impulse transmission, muscular contraction, and blood clotting.
To guarantee sufficient intake, you should incorporate calcium-rich foods into your daily diet. These include dairy products like milk and cheese, leafy green vegetables like broccoli and fortified foods like orange juice. Insufficient calcium can cause the body to begin removing it from the bones, resulting in a reduction in bone mass and a higher chance of fractures and other bone-related issues.
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To have strong bones and a healthy body, it is essential to consume enough calcium and vitamin D, which facilitates the absorption of calcium. Additionally, well-known Kannada actress Pranitha Subhash revealed her top 5 natural foods that she relies on, especially for her calcium intake.
Also Read: World Brain Day 2024: 5 Common Conditions That Can Permanently Damage Brain Functions
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Pranitha Subhash said that maintaining a balanced diet is super important for staying healthy and feeling good. One thing I’ve learned is that calcium often gets overlooked, even though it’s crucial for strong bones, healthy teeth, and muscle function. To make sure I’m getting enough calcium, I focus on adding natural sources of it to my meals. Here are five foods I always include in my diet to keep my calcium levels in check:
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Dairy Products
Dairy products are some of the best-known sources of calcium, and they’re a big part of my diet. For example, a glass of milk gives you a good amount of calcium, making it super easy to meet your daily needs. Yogurt is so versatile—I often have it for breakfast or as a snack, sometimes topped with fruits and almonds. Cottage cheese is another favorite that I add to many of my meals. Including dairy in my diet is a convenient and tasty way to make sure I’m getting enough calcium.
Almonds
Almonds are a fantastic source of calcium. They’re packed with 15 essential nutrients, including healthy fats, protein, and fiber. I add almonds to my daily meals, whether as a snack, in my morning cereal, or in my favorite Indian sweet, 'badam halwa.' Their versatility and nutritional value make them a must-have for me. Almonds help me meet my calcium needs and offer many other health benefits. They’re great for heart health, skin health, and enhancing overall energy levels. I also make sure to include almonds in my daughter’s diet by adding crushed almonds to her cereal or porridge for an extra calcium boost.
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Leafy Greens
Leafy greens like spinach and drumstick leaves (moringa or sahjan) are packed with calcium and other nutrients. I regularly add these vegetables to my meals. Spinach is incredibly versatile and works well in salads, smoothies, and dishes like palak paneer. Drumstick leaves, rich in calcium, add flavor to soups, stir-fries, and traditional Indian curries. Additionally, other calcium-rich foods I love to include are amaranth leaves (Dantina soppu) and curry leaves (Karibevu). Amaranth leaves can be used in a variety of dishes, such as stir-fries, curries, and even as a stuffing for flatbreads, while curry leaves are often used to enhance the flavor of various South Indian dishes like sambar, rasam, and chutneys, contributing to calcium intake.
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Sesame
Sesame seeds may be tiny, but they’re packed with calcium. I love adding roasted sesame seeds to salads, blending them into smoothies, or using tahini (sesame seed paste) in dressings and dips. One of my favorite traditional Indian sweets, 'tilgul' (sesame seed jaggery balls), is not only delicious but also a great way to enhance calcium intake. Including sesame seeds in my diet is an easy and effective way to make sure I’m getting enough calcium.
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Ragi (Finger Millet)
Ragi, also known as finger millet, boasts an incredibly high calcium content. I include ragi in my diet through various dishes like ragi porridge, ragi roti, and even ragi dosa. Ragi is also gluten-free and high in fiber, making it an excellent choice for those with gluten sensitivities or anyone looking to increase their dietary fiber intake. I also ensure that my family gets their share of calcium. I prepare ragi-based dishes for them regularly, such as ragi mudde, a staple in many Karnataka households, and ragi malt, a nutritious and energizing drink.
If you’re trying to increase your calcium intake, try incorporating these foods into your diet. They’ll naturally help enhance your body’s calcium levels.