How can sesame seeds be used in Indian recipes to boost calcium?

Question

Discover traditional Southern dishes that contribute to calcium and bone strength.

Answer 1

South Indian meals that support bone health include Ragi Dosa, Sambar with plenty of vegetables, and dishes made with sesame seeds (like sesame chutney or sesame rice). These are rich in calcium, protein, and other essential nutrients.

Detailed Explanation:

Bone health relies on a combination of nutrients, primarily calcium, vitamin D, protein, and phosphorus. Several South Indian dishes incorporate ingredients that are naturally rich in these nutrients:

1. Ragi Dosa/Roti: Ragi (finger millet) is an excellent source of calcium, significantly higher than most other grains. Incorporating ragi into dosas or rotis provides a substantial calcium boost.
2. Sambar: Sambar, a lentil-based vegetable stew, is a staple in South Indian cuisine. The lentils provide protein, while the variety of vegetables added (like drumsticks, pumpkin, and greens) contribute vitamins and minerals essential for bone health.
3. Sesame Seeds (Ellu): Sesame seeds are another good source of calcium. They can be used in chutneys (Ellu Chutney), sprinkled on dishes, or incorporated into rice preparations (Ellu Sadam).
4. Dairy Products: While not a specific dish, including dairy products like yogurt (curd) or buttermilk in your diet is beneficial. They are excellent sources of calcium and vitamin D.
5. Greens (Keerai): South Indian cuisine often includes various types of greens (keerai) in dishes like keerai kootu or keerai poriyal. These greens are rich in vitamins and minerals that contribute to overall bone health.
6. Idli/Dosa with Fermented Batter: The fermentation process in idli and dosa batter enhances the bioavailability of nutrients, making them easier for the body to absorb.

By regularly including these dishes in your diet, you can significantly contribute to maintaining and improving your bone health.

Pro Tip:

Pair your calcium-rich South Indian meals with exposure to sunlight for at least 15-20 minutes daily to help your body synthesize vitamin D, which is crucial for calcium absorption.