Dairy Price Surge
In mid-May, a noticeable price adjustment occurred for staple milk products across India, impacting common household brands like Amul and Mother Dairy.
This price hike affected a range of milk types, including full cream, toned, cow, and buffalo milk. Specifically, Amul saw a rise of Rs 1-2 per litre for most varieties. For instance, a 1-litre pack of Amul Gold is now priced at Rs 70, up from Rs 68, and Amul Taaza increased to Rs 57 from Rs 55. Smaller pack sizes also saw adjustments; a 500 ml pack of Amul Buffalo Milk rose to Rs 39 from Rs 38, and Cow Milk went from Rs 29 to Rs 30 for the same volume. Mother Dairy also implemented changes, with a 1-litre pack of its Buffalo Milk now costing Rs 80, an increase from Rs 75. Even the 500 ml pack of Mother Dairy Buffalo Milk saw a price revision from Rs 76 to Rs 80. For Mother Dairy's Full Cream Milk, the 1-litre pack is now Rs 72, a jump from Rs 69, and the 500 ml pack is priced at Rs 72, up from Rs 70. These revised rates began affecting market availability from May 14th.
Ragi: A Calcium Powerhouse
Ragi, also known as finger millet, stands out as an exceptional source of calcium, boasting approximately 975 mg per 100 grams. This ancient grain is incredibly versatile and can be a cornerstone of a calcium-rich diet. It can be prepared as a wholesome porridge, offering a nutritious start to the day. Furthermore, ragi flour can be used to create a variety of traditional Indian flatbreads like rotis, or batters for dosas and cheelas, making it an easy substitute for wheat or rice in everyday meals. Its slightly nutty flavor is appealing, and its benefits extend beyond calcium, contributing to a balanced intake of essential nutrients.
Sesame Seeds for Bones
Sesame seeds are a remarkable source of dietary calcium, offering around 260 mg per 100 grams. To maximize their nutritional benefits, especially calcium absorption, it's recommended to soak them overnight and then peel them before consumption. These tiny seeds can be incorporated into meals in numerous ways. They add a delightful crunch as a topping for salads, sabzis, or curries, and can even be ground into a paste for chutneys. For a simple yet effective boost, sprinkle them over yogurt or add them to smoothies and shakes. Beyond calcium, sesame seeds provide essential minerals like phosphorus, magnesium, and zinc, which are crucial for enhancing calcium absorption and maintaining bone density.
Dried Figs: Sweet Calcium
Dried figs present a naturally sweet and convenient way to boost your calcium intake, containing about 162 mg per 100 grams. Their high fiber content aids in digestion, while potassium contributes to maintaining healthy blood pressure. They are also packed with antioxidants that help protect your body from damage. These fruits are not only delicious on their own as a snack but can also be finely chopped and added to cereals, yogurts, or baked goods. Their natural sugars make them a great energy booster, and they can be easily paired with other ingredients to create nutrient-dense recipes, supporting both bone health and overall vitality.
Amaranth Leaves' Bounty
Amaranth leaves, a vibrant green vegetable, offer a substantial amount of calcium, ranging from 200 to 300 mg per 100 grams. This leafy green is a staple in many Indian cuisines and can be prepared in various delicious ways. It is commonly used to make flavourful 'saag' or 'sabzi' dishes, which can be served alongside rotis or rice. Amaranth leaves also lend a unique taste and nutritional boost when added to lentil preparations like dal, or blended into soup bases. For those seeking more integrated options, the finely chopped leaves can even be mixed into paratha dough, infusing the flatbread with extra vitamins and minerals, making it a fantastic way to include this calcium-rich vegetable in daily meals.
Almonds: Crunchy Calcium
Almonds are a fantastic choice for boosting calcium intake, providing approximately 260 mg per 100 grams. Just two tablespoons of almonds offer about 177 mg of calcium, fulfilling roughly 18% of an adult's daily requirement. Their benefits extend to strengthening bones and teeth, and they play a vital role in ensuring proper muscle function and nerve signaling. To best enjoy their nutritional advantages, almonds are often recommended to be soaked overnight and then peeled. They can be added whole or chopped to desserts, oatmeal, smoothies, and shakes, or even transformed into a savory chutney. Their rich content of magnesium and phosphorus further supports enhanced calcium absorption, making them a powerhouse nut for skeletal health.
