The Milk Price Surge
Indian households rely heavily on milk as a primary source of calcium and essential nutrients. However, recent reports indicate a price increase for popular
packaged milk varieties from major dairy brands, including Amul and Mother Dairy. These adjustments, effective from mid-May, impact a range of milk types, from full cream and toned to cow and buffalo milk, as well as premium options. For instance, a 1-litre pack of Amul Gold now costs approximately Rs 70, a slight rise from Rs 68, and a similar increase is observed across other Amul products. Mother Dairy has also seen price revisions, with a 1-litre pack of its buffalo milk now priced around Rs 80, up from Rs 75. These changes are designed to affect milk supplied from late May 13th and sold from the morning of May 14th, potentially impacting household budgets across the country.
Almonds: Nutty Calcium Boost
Almonds emerge as a significant contributor to dietary calcium, offering approximately 260 mg per 100 grams. For optimal absorption and digestion, it is recommended to soak almonds overnight and consume them after peeling the skin. These versatile nuts can be seamlessly integrated into various dishes, enhancing both flavour and nutritional value. Whether added to desserts, morning oats, vibrant smoothies, or creamy shakes, almonds provide a satisfying crunch and a host of benefits. They can also be transformed into a flavourful chutney or used as a base for delectable dips, making them a convenient and potent source of essential minerals for bone health and overall well-being.
Sesame Seeds' Power
Sesame seeds pack an impressive calcium punch, containing between 975 mg and 1000 mg per 100 grams, making them a powerhouse for bone density. These tiny seeds also provide essential minerals like phosphorus, magnesium, and zinc, which are crucial for enhancing calcium absorption. Their versatility in the kitchen is remarkable; they can be used as a crunchy topping for salads and cooked vegetable dishes (sabzis), or ground into a paste to add depth to curries. Roasted sesame seeds can be sprinkled over various meals, and they form the basis of flavourful til chutney. Furthermore, they blend well into smoothies and yogurt, offering a healthy boost to everyday meals and snacks.
Dried Figs: Sweet Calcium
Dried figs stand out as a naturally sweet and calcium-rich food option, offering around 631 mg of calcium per 100 grams. Just a modest serving of two tablespoons can provide approximately 177 mg of calcium, fulfilling a substantial portion of an adult's daily requirement. Beyond their calcium content, dried figs are beneficial for bone and tooth strength, playing a role in muscle function and nerve signaling. They also contain magnesium and phosphorus, minerals that work synergistically to improve the body's ability to absorb calcium effectively, thereby supporting skeletal health.
Amaranth Leaves' Goodness
Amaranth leaves, also known as 'rajgira' in some regions, offer a significant amount of calcium, typically ranging from 350 to 400 mg per 100 grams. This leafy green vegetable is a fantastic addition to a calcium-conscious diet. It can be prepared in various ways, including as a nourishing porridge, ideal for breakfast. Furthermore, amaranth flour can be used to create versatile dishes such as rotis, dosas, and cheelas, or even incorporated into pancake batters. Its mild flavour and nutrient density make it a flexible ingredient for healthy meals.
Ragi: A Gluten-Free Staple
Ragi, or finger millet, is an exceptional grain for boosting calcium intake, boasting a content of approximately 975 mg per 100 grams. This makes it one of the richest plant-based sources of calcium available. Ragi is also a complete protein and a good source of dietary fiber, iron, and other essential micronutrients. It is highly beneficial for bone health, aiding in the prevention of osteoporosis. Ragi can be consumed in numerous forms, including as a porridge, incorporated into dough for rotis, or used to make traditional Indian dishes like dosa and cheela, offering a wholesome and gluten-free alternative to wheat.
Sesame Seeds: Another Gem
Sesame seeds offer an impressive calcium content, with estimates ranging from 975 mg to 1000 mg per 100 grams, positioning them as a leading source for bone health support. These seeds are not only rich in calcium but also provide crucial minerals like magnesium, phosphorus, and zinc, which are vital for efficient calcium absorption and the maintenance of strong bones. Their culinary applications are extensive: they can be roasted and sprinkled over various dishes for a nutty crunch, ground into a paste for flavourful curries or chutneys, or blended into smoothies and yogurt for an added nutritional boost. Their high nutrient profile makes them a valuable addition to any diet.
