It’s the stuff your bones are made of!

Calcium is what makes it possible for the bones and teeth to be strong, and attain the optimal height possible. Throughout childhood, calcium is deposited in the bones, leading to attainment of peak bone mass and strength later in life.  If there is a deficiency of bone friendly nutrients (including calcium and vitamin D which helps in absorbing the calcium from food) in this critical stage, it leads to a skeletal deficit that cannot be repaired in adolescent life, which may lead to brittle bones and osteoporosis in later life.

The required daily amount of calcium is around 600 to 800 mg per day for most Indian adults.  Milk of course is seen as the best source of calcium since it is more readily absorbed by the body.  But there are those who are intolerant to the kind of sugar in milk, called lactose. About three quarters of the world’s population is said to be lactose intolerant!  A lack of or a deficiency in an enzyme called “lactase” makes it very difficult for people with lactose intolerance to digest milk sugars (lactose) from dairy products.

In India, around 60 to 70 per cent of people are lactose intolerant. A person with lactose intolerance usually experiences flatulence, bloating, diarrhea or constipation, cramps and nausea.  It could also be mistakenly identified as irritable bowel syndrome since symptoms are similar for both conditions.

Generally, those who are intolerant to milk may be more tolerant to curds or yoghurt.  Increasing curds, lassi or yoghurt may be the best option to get adequate calcium.  While those who eat fish can include seafood such as salmon, mackerel, and crab, strict vegans (who exclude dairy products and fish from their diets) can still get their calcium needs met by planning their meals carefully with the following foods.

1.     Jeera seeds

Jeera packs in 100 % of day’s calcium needs for an adult in 100 grams. So adding even 2 to 3 tablespoons a day in the form of jeera powder or seeds in roti will ensure 50 % of day’s needs are met!

2.     Drumstick leaves

These leaves are the richest source of calcium.  Just 2 cups of the leaves will give the entire day’s requirements of calcium and more…Add the greens to rotis or mash into gravies or pulao.

3.     Rajma

Rajma is a super delicious way of adding calcium.  Make a boiled rajma salad, or make a chaat with onions and tomatoes!  A cup of rajma a day is all it takes to fill up on calcium.  Most other whole pulses are good sources too.

4.     Soybeans

Soy is a great source of calcium. However, it is more available from the soymilk, granules or chunks rather than raw flour.  Use the granules in gravies or soups!

5.     Ragi

This humble millet is the best and most economical source of calcium.  Ragi is used to make many dishes in Karnataka including dosa, idli and rottis.  Try out adding ragi malt to milk or make dosas out of them!

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