Rethinking Our Calcium Strategy
For decades, dairy has been the undisputed champion of calcium in the public imagination. While milk, curd, and paneer are indeed excellent sources, a growing number of people are looking for alternatives due to lactose intolerance, ethical choices like
veganism, or simply a desire for a more varied diet. This shift highlights a crucial nutritional reality: calcium is a mineral found in the soil and absorbed by plants, making the vegetable kingdom a foundational source. For many in India, where studies have shown the average calcium intake can be significantly below the recommended 800-1000 mg per day, diversifying sources is not just a choice but a necessity for long-term health. Relying on a wider array of foods can help bridge this gap and ensure our bodies get what they need for strong bones, healthy nerve function, and muscle regulation.
Leafy Greens and Cruciferous Vegetables
Dark leafy greens are nutritional powerhouses, and many are excellent sources of calcium. While spinach contains a high amount of the mineral, it also has oxalates, which can reduce calcium absorption. However, greens with lower oxalate levels, like kale, bok choy, and amaranth leaves (chaulai), offer more bioavailable calcium. For instance, cooked kale provides a substantial amount of this mineral. Broccoli, a cruciferous vegetable, is another star performer. A cup of cooked broccoli can contribute a meaningful amount to your daily target, and its calcium is well-absorbed by the body. Including a variety of these greens and vegetables in your daily cooking—whether in dals, subzis, or salads—is a simple way to boost your intake.
Legumes, Nuts, and Seeds
Many staples of the Indian diet are naturally rich in calcium. Legumes like chickpeas (chana), kidney beans (rajma), and soybeans are fantastic sources. Soy, in particular, is incredibly versatile; foods made from it, like tofu prepared with calcium sulfate and tempeh, are packed with highly absorbable calcium. Just half a cup of calcium-set tofu can provide a significant portion of your daily requirement. Nuts and seeds are small but mighty. Almonds and chia seeds are particularly noteworthy. Just two tablespoons of chia seeds contain a surprising amount of calcium. Sesame seeds (til), whether whole or ground into tahini, are another excellent source you can easily sprinkle over dishes or blend into dressings.
The Rise of Fortified Foods
In the modern food landscape, fortification offers a reliable way to get enough calcium. Plant-based milks made from soy, almonds, or oats are often fortified to contain as much, or even more, calcium than dairy milk. When choosing a fortified beverage, it is a good idea to check the label for calcium carbonate, as it tends to be absorbed well, and remember to shake the carton, as the calcium can settle at the bottom. Beyond plant milks, other products like fortified orange juice, breakfast cereals, and even some types of bread can help you reach your daily goals, making it easier than ever to build a calcium-rich diet without relying on a single food group.
How to Maximise Absorption
Consuming calcium-rich foods is only half the battle; ensuring your body can absorb and use it is just as important. Vitamin D plays a crucial role in this process, so getting adequate sun exposure and consuming vitamin D-rich or fortified foods is essential. Additionally, be mindful of compounds that can inhibit calcium absorption. Phytates, found in whole grains and beans, and oxalates, found in spinach and beet greens, can bind to calcium and make it less available. Simple preparation methods like soaking beans and legumes for several hours before cooking can help reduce their phytate content. Spreading your calcium intake throughout the day, rather than consuming it all in one large meal, can also improve absorption, as the body can only handle about 500 mg at a time.
