Lifestyle Desk – With increasing age, weakening of bones is becoming a common problem. Calcium is a very important mineral to keep bones and teeth strong. This is the reason why we are advised to drink milk every day since childhood. However, it is not necessary that everyone likes milk. Some people also have the problem of lactose intolerance. In such a situation, there is no need to depend only on milk for calcium. There are many traditional food items in the Indian kitchen, which are rich in calcium and can be easily included in the daily diet. Let us know about 6 such desi things.
mole
Sesame is considered an excellent source of calcium. About 975 mg calcium is found in 100 grams of unpeeled sesame seeds. It also contains nutrients like magnesium, phosphorus and healthy fat. Sesame can be made a part of the diet by adding it to laddu, chutney, vegetable or salad. However, it is important to keep its quantity balanced because sesame is also rich in calories.
Ragi
Ragi i.e. finger millet is considered a grain rich in calcium. 100 grams of Ragi can contain about 344 mg of calcium. It can be included in the diet of everyone from children to adults. Porridge, roti, cheela, dosa and many types of snacks can be made from ragi. Fiber is also found in it, which makes it a nutritious option.
Rajgira
Rajgira is also a traditional grain rich in calcium. About 215 mg calcium can be found in 100 grams of Rajgira. It is a gluten-free option and also contains protein, fiber and other nutrients. It is usually used in the form of flour or laddu during fasting. Rajgira roti or khichdi can be included in the diet even on normal days.
soya and soybean
Soybean and foods made from it like tofu can also be a good option to get calcium. Especially for those who do not consume milk or dairy products, soy based products can be useful. Tofu can be eaten as a vegetable, salad or stir-fry. However, the amount of calcium may vary depending on the product and its processing.
Gram
Gram is a nutritious food easily available in Indian homes. Along with calcium, protein, fiber, iron and many other nutrients are found in it. It can be soaked, boiled or eaten as chaat. Including gram in regular diet can improve the nutritional quality of food.
green leafy vegetables
Calcium is also found in green leafy vegetables like spinach, mustard greens, bathua and amaranth. They also contain vitamins and other micronutrients. Green leafy vegetables like spinach, mustard greens, bathua and amaranth are also a good source of many essential nutrients including calcium. Vitamin K, folate, iron, magnesium and fiber are also found in them, which are beneficial for overall health. By including these vegetables in your regular diet, the nutritional quality of food can be increased.
