Top 10 Calcium-Rich Indian Foods for Stronger Bones (With Ayurvedic Insights) Skip to main content

Top 10 Calcium-Rich Indian Foods for Stronger Bones (With Ayurvedic Insights)

 

Top 10 Calcium-Rich Indian Foods for Stronger Bones (With Ayurvedic Insights)

By Shivam Thakur (Ayurvedic Nutritionist & Health Educator)
📞 WhatsApp: 918076685705 – Book your personalised diet plan!


🦴 Calcium humare bones aur teeth ke liye sabse important mineral hai. Agar calcium ki kami ho jaaye toh hume bone pain, fatigue, aur lambe samay mein osteoporosis jaise problems ho sakti hain.



Top calcium foods for bone health in Ayurveda Dairy and plant-based calcium sources in Indian diet


📜 Ayurveda mein calcium ka sambandh Asthi Dhatu se hota hai – jo bone tissues ko banata hai. Is dhatu ko majboot karne ke liye hume aisi foods khani chahiye jo digestion friendly ho aur calcium-rich bhi ho.

👉 Aayiye jaante hain Top 10 Indian foods jo calcium se bhare hote hain – saath hi Ayurvedic nazariye se bhi inke benefits kya hain.


1️⃣ Til (Sesame Seeds)

📊 Calcium: ~975 mg per 100g
🌿 Ayurveda: Garam taseer, bones ko majboot banata hai, vitality badhata hai. 🍽️ Kaise khayein: Til chutney, til laddoo ya roti par sprinkle karke.


2️⃣ Ragi (Finger Millet)

📊 Calcium: ~344 mg per 100g
🌿 Ayurveda: Thandi taseer, Pitta ko balance karta hai, Asthi Dhatu nourish karta hai. 🍽️ Kaise khayein: Ragi dosa, porridge, laddoo.

Ayurvedic Tips and Calcium Food Chart for Bone Health Include These Foods in Your Diet for Better Bones

3️⃣ Paneer (Cottage Cheese)

📊 Calcium: ~208 mg per 100g
🌿 Ayurveda: Vata ko balance karta hai, strength deta hai. 🍽️ Kaise khayein: Paneer bhurji, grilled paneer, salad mein.


🔗 100g Paneer Nutrition – Protein & Calcium Benefits


4️⃣ Badam (Almonds)

📊 Calcium: ~264 mg per 100g
🌿 Ayurveda: Balya (energy dene wala), dimaag aur haddiyon ke liye achha. 🍽️ Kaise khayein: Overnight soaked badam ya smoothie mein daal ke.


5️⃣ Chaulai Saag (Amaranth Leaves)

📊 Calcium: ~215 mg per 100g
🌿 Ayurveda: Light aur easily digestible, blood purify karta hai. 🍽️ Kaise khayein: Garlic & ghee ke saath stir fry ya saag bana ke.


6️⃣ Moringa (Drumstick Leaves)

📊 Calcium: ~185 mg per 100g
🌿 Ayurveda: Tridosha shamak, detox karta hai, bones ko repair karta hai. 🍽️ Kaise khayein: Dal, soup ya chutney ke roop mein.

Top 10 Indian Foods That Are High in Calcium Strong Bones Naturally – Calcium-Rich Food Guide

7️⃣ Cow Milk (Desi Doodh)

📊 Calcium: ~120 mg per 100ml
🌿 Ayurveda: Rasayana, Ojas badhata hai, Asthi Dhatu nourish karta hai. 🍽️ Kaise khayein: Raat ko haldi wala doodh.


🔗 1 Banana Nutrition – Calories & Ayurvedic Benefits


8️⃣ Tofu / Soybeans

📊 Calcium: ~350–400 mg per 100g (Tofu)
🌿 Ayurveda: Thoda heavy hota hai – jinke digestion strong ho unke liye perfect. 🍽️ Kaise khayein: Tofu sabzi ya soy tikki ke roop mein.


9️⃣ Rajma (Kidney Beans)

📊 Calcium: ~140 mg per 100g
🌿 Ayurveda: Tissue ko majboot banata hai, satiety deta hai. 🍽️ Kaise khayein: Rajma chawal ya protein-rich chaat.

Healthy Indian foods for strong bones naturally Sesame seeds, ragi, and paneer – top calcium foods

🔟 Green Leafy Veggies (Palak, Methi, Bathua)

📊 Calcium: 90–200 mg per 100g
🌿 Ayurveda: Blood detox karta hai, indirectly Asthi Dhatu ko support karta hai. 🍽️ Kaise khayein: Palak dal, methi paratha, bathua raita.



🔹 Ayurvedic Tips for Better Calcium Absorption:

✅ Tea/coffee ko meals ke turant baad na lein
✅ Til, ghee aur warm milk ko regular diet mein shamil karein
✅ Morning sunlight mein 15–20 mins zaroor niklein (Vitamin D ke liye)

RELATED TO THIS POST

🔗 Top 10 Protein-Rich Indian Foods

🔗 10 Superfoods to Boost Your Immunity


📞 Contact Shivam Thakur (Ayurvedic Nutritionist): 918076685705
💬 Book your appointment on WhatsApp now for a personalised Ayurvedic diet plan!

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