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           Healthy Indian Recipes >

          Calcium Rich Recipes recipes

          Last Updated : Oct 21,2020

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          Calcium Rich Recipes, Calcium Rich Indian Recipes, Calcium recipes for strong bones

          calcium rich recipes. calcium rich Indian recipes. calcium recipes for strong bones.  Get your daily dose of calcium with these awesome recipes, packed with apt ingredients like dairy products ( milk, curds, cheese, Paneer and Buttermilk).

          Buttermilk, ChaasButtermilk, Chaas

          Green leafy vegetables (like Spinach, amaranth. colocassia, Fenugreek etc.

          Spinach, PalakSpinach, Palak

          Vegetables like Broccoli), Walnuts and pulses (like Chana Dal, urad dal, Masoor Dal, green moong dal, yellow moong dal, Moong, moth beans, chana). 


          There are calcium rich recipes to cater to all age groups, ranging from colourful, exciting calcium rich recipes for kids and youngsters to traditional, easily-chewable recipes for seniors. Here is  a list of TOP 42 Calcium Rich Foods

          Whey Soup ( Calcium Rich Recipe )Whey Soup

          Why do we need Calcium, How much Calcium do we need daily? Calcium rich recipes for strong bones. 

          We often speak of healthy bones and strong teeth and most of us remember our parent’s admonition to "drink your milk." We may have probably resisted then, but as adults we are now more aware that the 'CALCIUM' and 'PROTEIN' from milk help to build a strong body. See our cream of broccoli soup recipe which will give you 38% of your calcium RDA.

          Cream Of Broccoli Soup, Veg Broccoli Soup RecipeCream Of Broccoli Soup, Veg Broccoli Soup Recipe

          Though astonishing as it may sound, approximately 1200 gm of calcium in found in our body, out of which 99% is found in the bones. The remaining 1% is used to maintain teeth, muscles, heart and nerves and also aids in blood clotting. To put it simply, WE NEED CALCIUM FOR STRONG BONES AND TEETH.

          Chart of Daily Calcium Requirements from Kids to Adults

          Group Need for Calcium Requirements (per day)
          Kids Bones and teeth are at a growing stage and hence their need for calcium is high. 0-1 year - 500 mg
          1-9 years – 400 mg
          Teenagers Puberty promotes a quick and rapid growth spurt and so the need for calcium increases. 10-18 years-600 mg
          Puberty to Middle Age For maintenance of bones and teeth. 19-49 years-400 mg
          Adult Men As we age the bones lose calcium. Elderly women are at utmost risk of osteoporosis due to calcium loss as a result of hormonal changes (decrease in estrogen levels which otherwise initiates calcium absorption) occurring after menopause. above 50 years-400 mg
          Adult Women 51–70 years 400 mg
          Pregnant Women The growing fetus has high requirements of calcium which need to be supplemented through mums diet. 1000 mg
          Lactating Mother A nursing mother has to make up for her and the baby’s requirement through breast milk. 1000 mg

          How does Calcium get absorbed in your body?

          The 2 keys to Calcium absorption is to make sure you are getting enough Vitamin D and healthy fat. If you are deficient in Vitamin D, then your body is not going to absorb calcium properly. Spent time out in the sun to get your Vitamin D and if not then take supplementation for it.

          Coconut oilCoconut oil

          See our paneer bhurji recipe which uses full fat paneer. You could replace vegetable oil with coconut oil to make the paneer bhurji recipe even healthier.

          Paneer BhurjiPaneer Bhurji

          There are many individuals who go on crash diets and eat low fat foods or avoid fat altogether. This will result in the hinderance of calcium absorption and lead to calcium deficiency in your body.

          Healthy fat examples are avocado, olive oil, almonds, walnuts, peanuts, paneer, coconut milk etc.

          Avocado SaladAvocado Salad

          Effects of Calcium deficiency on Bones 

          The major outcome of calcium deficiency is bone and teeth abnormalities which are seen quite different in children and adults.

          1. Rickets…Calcium deficiency in children…If children are deprived of calcium in their early stages of growth, it progressively leads to weakening and softening of bones making them fragile. Bowing of legs, enlargement of wrists, knees and ankles, poor muscular development, beaded ribs, large foreheads and protruding chest are some of the other features of rickets.

          2. Osteoporosis…Adult Rickets…The low levels of calcium in adults leads to loss of bone mass to such an extent that the bones lose strength and becomes unable to perform its supporting role in the body. Fractures may occur due to minor falls and bumps or bones may even break under their own weight. People with osteoporosis may have a hump in their backs, curvature of the spine and rounded shoulders. These conditions may be caused by the buckling of their weakened spines, no longer being strong enough to hold the body upright.

          Ragi Roti Stuffed with PaneerRagi Roti Stuffed with Paneer

          3. Maintain a healthy weight : If you are overweight then all the extra weight will come on your bones like your spine and knees. That can lead to a knee replacement.

          Eat your paneer to top up your calcium levels

          Have one cup of homemade full fat paneer and you get 75% of your calcium requirements in the day while low fat paneer will give only 18% of your paneer daily requirement if you are 50 plus in age. So always choose some paneer recipes like palak paneer recipe, ragi roti stuffed with paneer or palak paneer methi chaman

          Palak PaneerPalak Paneer

          3 Things to ensure that your Calcium Levels are topped up.

          You cannot just take calcium supplements and expect to solve the problem. You need to top up your vitamin D3 and eat healthy fat.

          Indian's suffer a lot from acidity. The more acidic you are the more calcium and vitamin d3 you leach from your bones. If you are highly acidic, then you are leaching calcium from your bones to balance the ph of your acidic blood. You must handle your acidity and read our collection of recipe to control acidity.

          Buckwheat DosaBuckwheat Dosa

          You cannot exercise with low vitamin d3 levels as you will harm yourself. Your vitamin d3 and calcium should be in sync. 

          You also need to exercise regularly. As you get older you must continue to workout. Walk, lift weights and move all the time. You need exercise to maintain bone health. As simple as walking regularly will also do the trick. A lazy lifestyle will make your bones weak. 

          Eat your protein. If you are low in protein you will have problem with your bone density. Protein is required for absorbtion of calcium into your bones. If you got cancer and go through chemo then that will decrease your bone density. So you need to up your protein. 

          Masoor Dal and Palak KhichdiMasoor Dal and Palak Khichdi

          Vitamin K and Vitamin d3 work toghether to increase bone density. So eat your eggs and eat some fermented foods like dosa and idli.

          Vitamin d3 gets activated in the body by magnesium. It's all connected.  Make sure you have your seeds and nuts to top up magnesium.

          Vitamin C helps bone. Also take omega 3 fatty acids if you have a bone issue.


          3 Things to ensure that your calcium levels are topped up.
          1. Eat Calcium Rich Foods
          2. Top up your Vitamin D
          3. Ensure you take healthy Fat in your diet.

          Don't forget your Til for topping up calcium

          Til has the highest concentration of calcium. One cup of til or sesame seeds is 174% of your daily calcium requirements. So make this healthy Lebanese dip called tahini paste recipe made of til and olive oil only. 

          Tahini Paste, Lebanese Tahini PasteTahini Paste, Lebanese Tahini Paste

          Enjoy our collection of calcium rich recipes | calcium rich Indian recipes | calcium recipes for strong bones | given below from Calcium Rich Breakfast to Calcium Rich Desserts.

          Calcium Breakfast (49 recipes)
          Calcium Dals & Kadhis (23 recipes)
          Calcium Rich Desserts (36 recipes)
          Calcium Rich Drinks Smoothies Juices (43 recipes)
          Calcium Rich International Recipes (36 recipes)
          Calcium Rich Rice, Khichdi and Biryani (18 recipes)
          Calcium Rich Rotis & Parathas (31 recipes)
          Calcium Rich Salads & Raitas (43 recipes)
          Calcium Rich Soups (18 recipes)
          Calcium Rich Starters & Snacks (58 recipes)
          Calcium Rich Vegetables (66 recipes)

          Show only recipe names containing:

          Plain Ragi Roti, Plain Nachni Roti
          Recipe# 41164

            This recipe has an associated video
          by Tarla Dalal
          plain ragi roti recipe | soft ragi roti |plain nachni roti | gluten-free nachni roti | with amazing 16 images. A hearty roti that is sure to remind you of home. The plai ....
          Halim Drink Recipe, Best Source Of Iron
          Recipe# 42357

           by Tarla Dalal
          halim drink recipe | garden cress seed with lemon juice recipe | iron rich garden cress seed | how to make halim drink recipe | with 6 amazing images. Halim drink recip ....
          Gujarati Kadhi
          Recipe# 106
          16 Oct 20

           by Tarla Dalal
          gujarati kadhi | traditional gujarati kadhi | how to make gujarati kadhi | with 12 amazing images Kadhi is a traditional Gujarati preparation of a wonderful sweet and spicy curd mixture thi ....
          Ragi and Coriander Uttapa
          Recipe# 4823
          16 Oct 20

            This recipe has an associated video
          by Tarla Dalal
          Calcium and protein rich ragi along with vitamin and iron rich coriander combine tastefully in this healthy snack. While coriander itself has an irresistible flavour and aroma, this is further enhanced by the addition of chillies, onions, tangy curds and a traditional tempering too. These no-fuss, ....
          Spinach Tahini Wraps ( Nutritious Recipe for Pregnancy)
          Recipe# 22444
          20 Oct 20

           by Tarla Dalal
          spinach tahini wrap recipe | healthy spinach wrap Indian style | spinach wrap with tahini spread | healthy spinach roll | healthy recipe for pregnancy |
          Paneer Bhurji
          Recipe# 190
          14 Oct 20

            This recipe has an associated video
           by Tarla Dalal
          paneer bhurji | dry paneer bhurji | how to make paneer bhurji | with 18 mazing images. paneer bhurji is made from paneer, tomatoes, onions, spices and pav bhaji masala which are cooked tog ....
          Paneer Tamatar Paratha
          Recipe# 32997

           by Tarla Dalal
          paneer tamatar paratha recipe | healthy tomato paneer paratha | stuffed tomato paratha | paneer tamatar paratha is an interesting variation of the paneer paratha with the zest and tang of t ....
          Rajasthani Pakoda Kadhi
          Recipe# 3882
          12 Oct 20

            This recipe has an associated video
          by Tarla Dalal
          The highlight of the Rajasthani Pakoda Kadhi is the addition of crisp and fresh besan pakodas! This imparts a chewy, crunchy dimension to the kadhi making it more satiating. You will also find this kadhi to be more flavourful, as it uses a wider selection of spices than normal, everyday kadhi recipe ....
          Grilled Broccoli Recipe
          Recipe# 42228
          12 Oct 20

          by Tarla Dalal
          This is surely one of the yummiest ways to enjoy fresh and crisp broccoli! Marinated with lemon juice and black pepper, and then grilled to perfection, the Grilled Broccoli has a nice texture and fabulous flavour, with spicy and tangy tones. This delicious treat is also equally healthy, being ri ....
          Rajma Soup, Kidney Bean Soup Recipe
          Recipe# 4627
          06 Oct 20

            This recipe has an associated video
           by Tarla Dalal
          This savoury soup meets your iron and protein requirement through the tasty rajma in a perfect way. On the other hand, the vitamin C from the tomatoes and lemon juice helps in the absorption of iron during digestion. Accompany this soup with Chawli ....
          Bajra Khichdi (  Rajasthani)
          Recipe# 3894
          05 Oct 20

          by Tarla Dalal
          bajra khichdi recipe | Rajasthani bajra khichdi | healthy black millet Indian khichdi | with amazing images. When one thinks of homely food, khichdi is the first option that comes to mind. A wholesome khichdi can wa ....
          Palak Methi Na Muthia, Gujarati Recipe
          Recipe# 554
          15 Feb 20

           by Tarla Dalal
          palak methi na muthia recipe | Gujarati palak methi muthia | Indian spinach and fenugreek dumplings | healthy palak methi muthia | with amazing 28 images. palak methi n ....
          Spicy Chapati Cooked in Buttermilk
          Recipe# 4676
          08 Nov 19

          by Tarla Dalal
          A traditional tempering and fresh buttermilk transform leftover chapatis into a healthy and tasty snack – that you can have for breakfast or any time you are hungry! You can boost the nutrition quotient of the calcium and protein loaded Spicy Chapati Cooked in Buttermilk by adding a cup of vitamin-r ....
          Masala Chai Or Masala Tea
          Recipe# 40555
          03 Oct 20

            This recipe has an associated video
          by Tarla Dalal
          masala chai recipe | masala tea | Mumbai roadside Masala Tea | Indian spiced tea | with 10 amazing images. Masala Chai is a very famous hot beverage originated f ....
          Flax Seeds with Curd and Honey, Good For Weight Loss and Fitness
          Recipe# 41113
          15 Oct 20

           by Tarla Dalal
          Many of us are aware of the health benefits of flax seeds, but are at a loss how to include it in our diet. This wonder seed is a treasure trove of omega-3 fatty acids, which help stabilise cell walls and reduce inflammation. Flax also has a unique blend of soluble fibre that binds with food to opti ....
          Stir-fried Paneer, Broccoli and Baby Corn Salad
          Recipe# 36142
          03 Oct 20

           by Tarla Dalal
          Sautéed in just a teaspoon of oil, this elegant salad is an excellent source of calcium thanks to the combination of paneer, broccoli and bean sprouts. The Stir-fried Broccoli, Baby Corn and Bean Sprouts Salad is like a booster dose for your bones! Onion seeds adds an Indian touch to this nutritious ....
          Tahini Dip, Lebanese Tahini Sauce
          Recipe# 22575
          16 Oct 20

            This recipe has an associated video
          by Tarla Dalal
          tahini dip recipe | tahini sauce | how to make tahini | tahini yoghurt dip | with 17 amazing images. tahini dip recipe | tahini sauce | ....
          Bhinda Ni Kadhi, Gujarati Bhindi Kadhi
          Recipe# 609
          23 Nov 14

           by Tarla Dalal
          The versatile ladies finger is used widely in Gujarati cuisine, in many dry as well as gravy recipes. Here we present, Bhinda ni Kadhi, where ladies finger mingles with the traditional kadhi. As a slight variation to this recipe, you can add sliced and sautéed o ....
          Lahsuni Palak Chawal
          Recipe# 4827
          01 Oct 20

            This recipe has an associated video
           by Tarla Dalal
          lahsuni palak chawal recipe | garlic spinach pulao | palak pulao | spinach rice | lasooni palak pulao | with amazing 32 images. lahsuni palak ....
          Palak Paneer, How To Make Homemade Palak Paneer Recipe
          Recipe# 30899
          28 Sep 20

            This recipe has an associated video
           by Tarla Dalal
          palak paneer recipe | Punjabi palak paneer | homemade palak paneer | spinach with cottage cheese | with 24 amazing images. palak paneer recipe is one of the many ....
          Unsweetened Chocolate Almond Milk, Indian Chocolate Almond Milk with Dates
          Recipe# 42186
          22 Sep 20

           by Tarla Dalal
          unsweetened chocolate almond milk | Indian style chocolate almond milk with dates | vegan chocolate almond milk | with 10 amazing images. unsweetened chocolate almond milk is an
          Paneer Tikka Kathi Rolls
          Recipe# 3559
          23 Sep 20

          by Tarla Dalal
          These rolls are a healthy version of frankies and make a complete meal by themselves. The chapatis have been made with whole wheat flour which is a good source of iron and fibre as compared to the usual plain flour (maida) rotis. The paneer and vegetable filling enriches these rolls with essential ....
          Soya Bhurji ( Soya Granules Recipes)
          Recipe# 33478
          23 Sep 20

           by Tarla Dalal
          soya bhurji recipe | soya matar bhurji | soya bhurji from soya granules | with 21 amazing images. soya bhurji is soy served in a different style than seen before. This s ....
          Spinach Raita
          Recipe# 1462
          17 Sep 20

            This recipe has an associated video
           by Tarla Dalal
          Spinach and curds is always a very nutritious combo, making this raita a must-have. Traces of pepper and sugar make the spinach raita tastier, while the green chillies add a bit of fire to an otherwise bland raita. Steaming the spinach not only makes mixing easier, it also becomes a bit easy on the ....
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          Calcium Rich Recipes
           on 11 Feb 20 03:41 PM

          Calcium Rich Recipes
           on 28 Jul 18 03:51 PM

          Tarla ji Your recipes are very delicious 17 years back when I bought Microwave Oven gifted your recipes booklet with lot of gourmets you are the most senior Master chef in India thanking You D D Prasad
          | Hide Replies
          Tarla Dalal    Happy to know you have liked the recipe. Do try more recipes and give us your feedback. Happy Cooking!!?
          30 Jul 18 10:29 AM
          Calcium Rich Recipes
           on 06 Sep 17 02:52 PM

          Great collection of Calcium rich Indian recipes. You have gone into great depth giving explanations and nutritive values.
          | Hide Replies
          Tarla Dalal    Thanks Meena. Glad you liked the collection of recipes.
          06 Sep 17 02:53 PM