Calcium and vitamin D in food is essential for nutritional health of bones. Therefore calcium deficiency may cause osteoporosis. Vitamins and minerals in food with iron, calcium, potassium, magnesium, zinc and other nutrients in food boosts your health and especially bone strength. We shall see what are calcium rich foods of Indian origin. Calcium in what foods makes it absorbed more in the body? What are nutritionally better choices for this? Calcium suppliments or calcium rich natural foods? Ofcourse natural sources of calcium are more bioavailable than suppliments. Calcium in the diet like milk, Phool Gobhi Patta (Cauliflower Leaves), Paalak (spinach), Arvi Ka Saag (Colocasia Leaves) etc. makes rich source of calcium.
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| Grains | Calcium per 100 g. |
|---|---|
| Ragi (Finger Millet) | 344 mg |
| Kulthi (Horse Gram) | 287 mg |
| Rajma (French Beans) (Dry) | 260 mg |
| Soyabean (White) Seeds | 240 mg |
| Matki (Moth Beans) | 202 mg |
| Chana (Bengal Gram) | 202 mg |
| Udad (Black Gram) Daal | 154 mg |
| Moong (Green Gram) (Whole) | 124 mg |
| Chavli (Cow Peas) | 77 mg |
| Peas (Dry) | 75 mg |
| Moong (Green Gram) Daal | 75 mg |
| Masur (Lentil) | 59 mg |
| Chana (Bengal Gram)(roasted) | 58 mg |
| Chana (Bengal Gram) Daal | 56 mg |
| Bajra (Pearl Millet) | 42 mg |
| Vegetables | Calcium per 100 g. |
|---|---|
| Phool Gobhi Patta (Cauliflower Leaves) | 626 mg |
| Arvi Ka Saag (Colocasia Leaves) | 460 mg |
| Methi Sabji (Fenugreek Leaves) | 395 mg |
| Shepu Bhaji | 190 mg |
| Dhania Patta (Coriander Leaves) | 184 mg |
| Gawar (Cluster Beans) | 130 mg |
| Gajar (Carrot) | 80 mg |
| Palak Sabji (Spinach) | 73 mg |
| Bhindi (Lady Finger) | 66 mg |
| Bakla (French Beans) Green | 50 mg |
| Pyaj ka patta (Onion Leaves) | 50 mg |
| Pyaj (Onion) | 47 mg |
| Shakarkand (Sweet Potato) | 46 mg |
| Tondli, Konduri (Kovai) | 40 mg |
| Paapdi (Double Beans) | 40 mg |
| Fish / Sea Food | Calcium per 100 g. |
|---|---|
| Kenkra (Crab) | 1606 mg |
| Bombil (Bombay Duck) (Dry) | 1389 mg |
| Kenkra (Crab) (Muscle) | 1370 mg |
| Rhepti Fish (sole fish) (Malabar) | 1072 mg |
| Tamda Maasa (Rohu) (Labeo Rohita) | 650 mg |
| Ravas Fish (Guchhai) | 405 mg |
| Shark(Waghsheer) | 357 mg |
| Torli (Sardine) Fish | 357 mg |
| Prawns(Kolambi) Fish | 323 mg |
| Halwa Fish (Pomfret Black Fish) | 286 mg |
| Chandva (Pomfret, White Fish) | 200 mg |
| Surmai Dry | 148 mg |
| Surmai Fresh | 92 mg |
| Sardine(Pedva) | 90 mg |
| Singhala (Arius Dussumieri) Fish | 71 mg |
| Dairy and Milk | Calcium per 100 g. |
|---|---|
| Doodh (Milk) Powder (Skimmed) | 1370 mg |
| Cheese | 790 mg |
| Maava (Khoa) (Whole Buff. Milk) | 650 mg |
| Doodh (Milk) (Buffalo) | 210 mg |
| Bakri ka Doodh (Goat Milk) | 170 mg |
| Dahi (Curd) (Cow) | 150 mg |
| Doodh (Milk) (Cow) | 120 mg |
| Skimmed milk, Liquid | 120 mg |
| Doodh Maa ka (Milk Human) | 28 mg |
| Anda Egg (Hen) | 60 mg |
Calcium is one of the most plentiful minerals in the body. It is an indispensable nutrient required for many physiological functions in the body like blood vessel expansion and contraction, muscle contraction, secretion of hormones and enzymes, and transmitting signals throughout the nervous system.
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In the near future we are going to review diet and magnesium, zinc rich foods
Calcium also helps in maintaining normal blood pressure level. It also helps clotting of blood in case of injuries.
Perhaps the most significant and ostensible function of calcium is formation, growth and mainrenance of bones and teeth alongwith other nutrients like phosphorus and vitamin D. Hence 99% of body’s calcium is stored in bones. For Calories in indian food Click here
Note that only those items which appear in significant quantities are listed. For more detailed information, please visit the National Institute of Nutrition, NIN website.
