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Which Indian Food Is Rich In Calcium


Calcium is a necessary mineral for our bodies to maintain solid, healthy bones and perform a variety of important bodily functions. Regrettably, we don’t have enough of it. As a result, in order to increase calcium intake in the body and prevent calcium deficiency, we’ll look at some of the Indian Calcium rich food available. 

Indian Calcium Rich Food

Soya, in various forms such as soybeans, soy milk, and soy tofu, should be among the best calcium sources. Including this calcium-rich Indian food in your diet will not only help you stay in shape but will also help you increase your calcium intake.

2. Spinach

Spinach, like other green vegetables, is high in calcium, protein, and other nutrients. As a result, they will contribute to a balanced and nutritious diet. As a result, if you’re looking for calcium-rich Indian foods, greens are the way to go! Salads, curries, and soups are all good options.

3. Poultry Products

If you’re a non-vegetarian, you’re in luck because you can eat eggs and chicken every day. Poultry items are high in calcium and should be included in your shopping cart when searching for calcium-rich Indian foods.

4. Sesame Seeds

These aren’t all decorations for burger buns. Sesame seeds contain a significant amount of calcium. As a result, there are additional benefits of eating these seeds, such as a lower risk of cancer, heart disease, low blood pressure, and inflammatory issues.

It’s usually classified as a grain and used in calcium-rich foods. Some people treat it like a seed and cook with it. It’s as if you’re receiving calcium from anything other than dairy. Quinoa can provide up to 3% of a person’s calcium requirements. It is a high-calcium food that can also be consumed by children.

6. Kale

Kale is used as a garnish by some people. It is, however, included in the calcium diet food list because it can supply up to 9% calcium per day. It’s also a calcium-fortified vegetarian meal that goes well with a salad. It can also be used to enhance the flavour of soups or burgers. As a result, kale can be eaten with a variety of other foods while still providing a strong source of calcium.

7. Oatmeal

It’s generally filling and nutritious. It can also be regarded as the best choice for breakfast. There are calcium-rich calcium-fortified foods that aren’t dairy. There are quite a lot of vitamins and minerals in there. To make it more appealing, berries can be added. It has many health benefits, including the ability to reduce pain and anxiety. Calcium-rich foods can be beneficial to children.

8. Tofu

Tofu is a calcium-rich food with a wonderful flavour when cooked. The calcium foods list is helpful in explaining the different foods that are beneficial to one’s health. Tofu has a calcium content of 6%, which is the recommended amount. As a result, tofu is suitable for people of all ages. Tofu may be added to a favourite dish to intensify the flavour. Tofu is commonly used to add flavour and nutrition to dishes. These have a green leafy appearance.

Balancing all nutrients in Indian low-fat meals

Meat, carbohydrates, vegetables, and fat are the four main components of a well-balanced meal. Divide the dish into equal parts lean protein, complex carbohydrates, and fibrous vegetables to make a balanced lunch. Then finish with a tiny little bit of fat, such as a slice of avocado, a scattering of nuts, or a drizzle of olive oil.

The five major food groups

Foods from these five classes are included in a healthy, balanced diet:

  • vegetables
  • fruits
  • grains
  • protein
  • Dairy

Vegetables are divided into five categories:

  • green leafy vegetables
  • vegetables that are red or orange coloured
  • vegetables that are high in starch
  • legumes and peas (legumes)
  • Eggplant or zucchini are examples of other vegetables.
  • People can eat a variety of vegetables to get enough nutrients and avoid dietary boredom.


Nutritionists prefer consuming whole fruits rather than drinking fruit juice. Juice is deficient in nutrients. Furthermore, due to added sugar, the manufacturing process also contributes to empty calories. Instead of syrup, people can eat fresh or frozen fruits, or fruits canned in water.


Whole grains and processed grains are the two types of grains.

The bran, germ, and endosperm are all components of the grain that make up whole grains. Whole grains are broken down slowly by the body, so they have a lower impact on blood sugar levels.

Furthermore, whole grains are higher in fibre and protein than refined grains.

The three original components are not present in refined grains since they have been processed. Refined grains are therefore lower in protein and fibre, as well as causing blood sugar spikes.

Whole grains can account for at least half of a person’s daily calorie intake. Whole grains that are good for you include:

  • quinoa
  • oats
  • barley
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According to the 2015–2020 Dietary Guidelines for Americans, everyone can eat nutrient-dense protein on a regular basis.

According to the recommendations, this protein should account for a quarter of a person’s plate.

Proteins that are good for you include:

  • pork and lean beef
  • turkey and chicken
  • a fish


Calcium can be found in dairy and fortified soy products. When possible, the USDA recommends eating low-fat versions.

Dairy and soy products with low-fat  content include:

  • cottage cheese or ricotta
  • milk that is low in fat
  • the yoghurt
  • milk made from soy


There are a lot of calcium-rich foods. These calcium-rich foods can help the body in a variety of ways. Heart protection and bone strength are two of the greatest advantages. Adults, children, and women may all benefit from calcium-rich foods. Calcium-rich foods are available in both vegetarian and non-vegetarian forms. As a result, the correct amount of calcium should be considered in order to preserve good health. Calcium is a vital nutrient that is needed at all stages of life. If you don’t have enough calcium in your body, you’re going to have problems growing.

Hence, Shiva Shakti is a perfect Indian restaurant in Phnom Penh, Cambodia which keeps the right content of calcium in the food to keep your body healthy in various ways.

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