Top 10 Calcium rich NON DAIRY Foods for stronger bones

Top 10 Calcium rich NON DAIRY Foods for stronger bones

Calcium is an essential mineral for good health. Not only does it help build a strong bones and musculoskeletal system, it is also needed for efficient functioning of our muscles, nervous system and blood clotting. While dairy is a great source of calcium, there are various other non-dairy foods that are a rich and effective source of calcium. Regular inclusion of these non-dairy calcium rich foods will take care of your daily calcium requirement.

0:00 Intro
0:39 Importance of calcium
1:55 Reasons for calcium deficiency
2:07 10 Non dairy calcium foods
2:15 Almonds
2:34 Dried Figs
3:00 Okra/Bhindi
3:21 Moringa
4:20 Sesame/Til
5:00 Red kidney beans (Rajma)
5:20 Amaranth (Rajgeera)
6:19 Spinach
6:45 Soya Tofu
7:09 Ragi/Finger Millet
7:55 Recap

Created by: Nirupama

[scimplify]

It is very much possible to get enough calcium from non-dairy foods. Calcium is an extremely important mineral for our body, make sure you are getting enough from your diet to avoid risk of fractures/injuries as you grow older.

[jaybolt]

I’m from a village near Bengaluru, Karnataka 🇮🇳.
We include most of the foods u have mentioned ✅🙏.
Breakfast 🍛 🥛:
Typical South Indian breakfast, usually from rice.
➕ 2 tbsp of mixed seeds powder (chia, flax, sesame seeds, sunflower seeds, pumpkin seeds), 1 tbsp cocoa powder, 5 gram sugar in 150 ml of whole milk from desi cow (hallikar breed cow).
Morning snacks 🌾 🌾🌾:
2 glasses (40grams) of sprouted flour of ragi, bajra, sorghum, wheat, red rice, green gram, black gram, peanut, soya bean, Bengal gram, horse gram).

Lunch 🥗 🥗:
2 jowar roti, sabji of local & seasonal vegetables (brinjal, tomato, onion, ridge gourd, bottle gourd, mangalore soutekayi, bitter gourd, ivy gourd, pumpkin, snake gourd, potato, capsicum, green beans, etc).
1 tbsp chutney podi ( peanuts & urad dal)
1/4 cup rice, Karnataka style lentil sambar (dal).
2 boiled whole eggs - from desi chicken in backyard

Evening snack: 🍇 🥭
150 gram of local & seasonal fruit ( guava, papaya, banana, sapota, mango, jackfruit, moosambi, pomegranate, jamun, Barbados cherry, etc.)
10 grams of nuts (soaked walnut, almonds).

Dinner 🥘 :
1 large ragi mudde.
1 cup of local greens (moringa, amaranthus, Keere soppu, Palak, etc)
100 ml curd.

Sugar - 5 grams per day.
Oil - 30 ml/ day (cold pressed oil from peanuts).
Salt - 5 grams per day
Vitamin. B12 i.m. injections once in 6 months

[bilvapatra]

You have verily given us a menu for everyday. Ofc that will mean repeating some vegetables, but really your recommnedations tote up to 945 mgs without counting soya (I did not count it as I dont eat it, as it is high in estrogen -- but everyone can.) Eating a bowl of rajma or munisiyari, spinach (or red amaranth), with a sprinkling of sesame, with 2 ragi rotis (with 1 tbs moringa powder added to the aata) 1 dish of okra as vegetable or as raita with 2 figs and almonds for desert (or add powdered almond to the spinach or roti, actually takes care of the daily needs. I am so very delighted ma'am. If you can likewise do a talk on adding magnesium and zinc equivalent to RDA will help us

[nehanaik]

Hi Nirupama
Your videos are too good.
All 10 things which you have mentioned are part of our meal.
Thank you 🙏

[sandyapremaratne]

Very valuable information
Im always watching
Thank you
I’m from Sri Lanka

[luizagonsalves]

Good info...thank you...I take sesame seeds n almonds .on regular basis...

[vineetkumar-pfqn]

Thank you so much ❤ i was looking for it.

[varadarajanRudramby]

Good evening,

I am aged 67 years. I am having gallbladder stone.

Shall I take Amway protein powder

Please give me your suggestion.

[eswarjosyula]

Useful video! We include in our diet almonds, bhindi, til, and tofu. We would like to include ragi but could not get consensus on a recipe. We recently tried the mid-eastern halva that is made with til and we really like it. Thank you.

[jaybolt]

Great as always🙏✅.
I would love to add few more foods to ur list .
methi /. Fenugreek leaves 🥬
Horse gram whole - kulthi
Black gram whole - urad
Cumin - jeera
Coriander seeds - Dhanya
Cinnamon - dal chini
Most of our indigenous greens - in Kannada: Keere soppu, dantina soppu, Palak, menthya soppu, nugge soppu, basalle soppu, ongone soppu, ganake soppu, seege soppu, Anne soppu, chakkota soppu, radish greens, beet greens, etc..

[mrinaldesai]

Very informative and a well explained video once again Nirupama! Can’t thank you enough for getting me into an eating and a cooking revolution 😅with a holistic eating approach. 🙏😊❤️

[riyajacob]

I love Ragi and happy to know it’s a number 1 on the list. Great video for me as I am lactose intolerant.
Thank you!

[harneet]

I take almonds and figs everyday I also eat rajma and in winter have spinach

[abhijitchakraborty]

MAAM, PLS VLOG ON CONTRA INDICARIONS / RESTRICTIONS / CONDITIONS OF MENTIONED NON DAIRY CALCIUM SUPPLIMENTS...ITS VRY IMPORTANT.

[arkapalsen]

U should have mentioned the oxalates in these 10 foods..not only for spinach..rajgira, lal saag has more oxalates than spinach..as oxalates just bind max calcium and in future of kidney stones..its not that u should not eat then .but keeping oxalates in mind and eat in moderation

[ThuLe-ehxe]

I toast sesame seeds. Grind it with some sea salt and eat with rice. Is it ok to eat half a cup of ground sesame seeds a day? One tablespoon is not enough for me.

[winnie]

That's not true. The best, the easient are diary products like hard cheeses. Which gives you plenty of calcium and easily hitting the threshold of one's daily requirements. How many servings would one need, if one had plant based calcium sources, it is quite a lot of servings and potentially expensive.

[vishalshah]

its a task to take so many things to cover up the 1000mg daily requirement .

[mayalaungani]

With calcium the importance of vitamin D from sun only calcium is not enough

[shalizalacombe]

It's not pronounced as calshium or potashium...otherwise informative video