Calcium Tips

Do you take enough calcium? Take a look to know how much calcium you need and how you can achieve the required levels through your diet.

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Calcium helps in building and maintaining strong and healthy bones.
It also ensures that our teeth are strong, thus preventing dental problems.
Calcium is required by our bodies to protect us against high blood pressure,
heart attacks and premenstrual syndrome.
Calcium and Vitamin D3 can increase bone density and
help reduce the chances of fracture in older women and men.
Calcium reduces the risk of osteoporosis and is
particularly useful for children and women of all age




calcium Content of Popular Indian Vegetarian Dishes and Ingredients

By Navnidhee Batra, MS

Calcium Dietary Reference Intake
Life Stage Group	Calcium (mg/day)
INFANTS 0-6 months 6-12 months	210 270
CHILDREN 1-3 years 4-8 years	500 800
MALES 9-13 years 14-18 years 19-30 years 31-50 years 51-70 years > 70 years	1,300 1,300 1,000 1,000 1,200 1,200
FEMALES 9-13 years 14-18 years 19-30 years 31-50 years 51-70 years > 70 years	1,300 1,300 1,000 1,000 1,200 1,200
PREGNANCY 14-18 years 19-30 years 31-50 years	1,300 1,000 1,000
LACTATION 14-18 years 19-30 years 31-50 years	1,300 1,000 1,000

References:

1. Basic Food Preparation: A Complete Manual (3rd Ed), Kashyap S., Narula V., Thomas S., Suvira, Vir S., Chopra S. and Raina U. 2003. Publisher: Orient Longman Limited.
2. USDA National Nutrient Database for Standard Reference, Release 21.

For the following charts, an "*" means that the dish is a modified traditional dish.

Calcium Content in Indian Beverages, Soups, and Breakfast Dishes
Item	Description	Quantity	Cal. (mg)
BEVERAGES Panna Guava Drink	Raw mango drink, served cold Made out of fully ripened guavas	1 cup 1 cup	5 3.7
SOUPS Tomato Soup Kale & Roasted Vegetable Soup* Mulligatawny Soup Mixed Vegetable Soup	Traditional dish: Spinach Soup Curry flavored soup	1 bowl 1 bowl 1 bowl 1 bowl	26 217 34 46
BREAKFAST CEREALS Plain Suji Upma Vegetable Upma Mung Dal Cheela	Semolina preparation from South India Semolina preparation with peas & carrots Mung bean pancake with potato stuffing	1 bowl 1 bowl 1 pancake	11 18.5 27

Calcium Content in Indian Cereal and Lentil Dishes
Item	Description	Quantity	Cal. (mg)
Chapati Plain Parantha Aloo Parantha Matar ka Parantha Gobhi ka Parantha Mooli Parantha Dal ka Parantha Pyaaz aur mirch ka parantha Poori Palak poori Tamarind Rice Vangi Bhat Mixed Vegetable Pulao Plain Kichdi Kale Pulao* Idli Suji ki Idli Plain Dosa Masala Dosa Uttappam Appam Mung ki dal Dal Makhani Curried lentils with kale* Sambhar Channa masala Rajmah curry Matar aloo curry Ghia kofta curry Palak kofta curry Sarson ka saag Aloo kale* Mushroom matar Baingan bhartha Bharwan bhindi Vegetable jalfrezi Aloo gobhi	Thin flatbread Flatbread without any filling Potato-stuffed flatbread Flatbread with spicy pea stuffing Cauliflower-stuffed flatbread White radish-stuffed flatbread Flatbread with filling of Bengal gram Flatbread with onion & green chili stuffing Deep-fried unleavened bread Poori of dough made with puréed spinach Tangy flavored rice from Southern India Rice with eggplant Mixture of rice and lentils Pilaf traditionally made with spinach Savory cake made with black beans & rice Made of black bean and semolina Crèpe made from rice and black beans Crèpe with spicy potato filling Indian pizza Pancakes made of fermented rice flour Boiled green lentil preparation Creamy black beans, garlic and tomatoes Modified traditional dish: lentils & spinach Vegetable stew with tamarind & red gram Chickpea curry Red kidney bean curry Pea-potato curry Fried balls with chickpea flour in gravy Fried balls of spinach Mustard greens and spinach based curry Modified traditional dish: palak aloo Mushroom-pea curry Roasted and mashed eggplant Okra slit and filled with spices Indian stir-fry Spicy potato and cauliflower mixture	3-4 pieces 3 medium 3 medium 3 medium 3 medium 3 medium 3 medium 3 medium 4-5 small 4-5 small 1 bowl 1 bowl 1 bowl 1 sm. bowl 1 bowl 3-4 small 3 small 2 dosas 2 sm. dosas 2 medium 3 medium 1 bowl 1 bowl 1 bowl 1 bowl 1 bowl 1 bowl 1 bowl 3-4 koftas 3-4 koftas 1 bowl 1 bowl 1 bowl 1 sm. bowl 1 sm. bowl 1 sm. bowl 1 sm. bowl	27 27 54 85 65 79 79 66 20 70 53 77 85 20 327 27.5 42 35 56 49 15 46 67 142 52 61 63 76 74 169 230 154 54 30 98 25 38

Calcium Content in Common Indian Snack Food Items
Item	Description	Quantity	Cal. (mg)
Batata Wada Khaman Dhokla Khasta Kachori Matar ki Kachori Aloo Tikki Spicy Lotus root chips Vegetable Pakora Bread Pakora Vegetable Cutlet Vegetable Samosa Mathri Masala Vada Mint and Cilantro Chutney Coconut Chutney*	Popular potato-based street food Cake made of fermented chickpeas Round ball stuffed with gram and spices Kachori with stuffing of peas Flattened ball of potatoes and spices Lightly fried lotus root slices with spices Veggies dipped in chickpea flour & fried Sandwich with potato filling, deep-fried Fried, triangular shaped stuffed pastry Fried salted crackers Soft, doughnut-shaped, deep-fried Sweet and sour relish Modified traditional dish: with soy yogurt	6 sm. pcs 4 med. pcs 2 pcs 2 pcs 4 tikkis 1 root 6 pcs 2 slices 2 pcs 2 pcs 2 pcs 2 pcs 1 TB 1 TB	70 70 43 38 39 56 39 88 71 21 5 41 17 12

Calcium Content in Common Indian Dessert Foods
Item	Description	Quantity	Cal. (mg)
Pumpkin Coconut Burfi Suji halwa Mung dal halwa Kaju Katli Besan Burfi Besan Ladoo	Indian cheese cake Semolina preparation Ground green gram preparation Indian cheesecake, cashew nut-based Chickpea flour preparation Chickpea flour and sugar, rolled into balls	2 small pcs 1 sm. bowl 1 sm. bowl 2 pcs 2 pcs 2 pcs	21 19 45 6 11 12

Sample Menu Providing More Than 1,000 Milligrams of Calcium
Item	Quantity	Cal. (mg)
BREAKFAST Banana Quaker Instant, Low-Sodium Oats (prep. with water) SNACK Calcium-fortified orange juice LUNCH Okra Chapati Channa Masala (Chickpea Curry) SNACK Apricot Soy yogurt DINNER Kale and Roasted Vegetable Soup Kaju Katli TOTAL	1 medium 1 packet 1 cup 1 sm. bowl 2 pieces 1 sm. bowl 1 medium 1 container 1 sm. bowl 2 pieces	6 110 350 98 10 61 5 176 217 6 1,039