What are simple iron-rich recipes for children and teens?

Question

Learn which Indian ingredients provide calcium without using milk.

Answer 1

Calcium-rich non-dairy foods in Indian diets include ragi (finger millet), sesame seeds (til), amaranth leaves (chaulai), and beans/legumes like chickpeas and kidney beans. These provide significant calcium and can be incorporated into various dishes.

Detailed Explanation:

Many individuals in India follow vegetarian or vegan diets, making it essential to identify non-dairy sources of calcium. Here's a breakdown of some key options:

1. Ragi (Finger Millet): Ragi is an excellent source of calcium. It can be used to make rotis, dosas, porridge, and other dishes. Its versatility makes it easy to incorporate into daily meals.

2. Sesame Seeds (Til): Sesame seeds are packed with calcium. They can be added to salads, stir-fries, or used to make chikkis (sesame brittle) and other sweets. Tahini, a sesame seed paste, is also a good option.

3. Amaranth Leaves (Chaulai): Amaranth leaves are a leafy green vegetable rich in calcium. They can be cooked like spinach and used in curries, dals, and stir-fries.

4. Beans and Legumes: Chickpeas (chana), kidney beans (rajma), and other beans are good sources of calcium. They can be used in curries, salads, and soups.

5. Green Leafy Vegetables: While not as calcium-dense as the above, other leafy greens like spinach (palak) and fenugreek leaves (methi) contribute to calcium intake.

6. Almonds: Almonds are a good source of calcium and healthy fats. They can be eaten as a snack or added to dishes.

It's important to note that the bioavailability of calcium can be affected by other compounds in food, such as oxalates and phytates. Soaking beans and legumes before cooking can help reduce phytate content and improve calcium absorption.

Pro Tip:

Combine calcium-rich foods with vitamin D-rich foods or get adequate sunlight exposure. Vitamin D is crucial for calcium absorption, maximizing the benefits of these non-dairy sources.