· Dairy goodness for strong bones.· Flavoured milkshakes and yoghurt make tasty alternatives.· Cheese or paneer sandwiches for added calcium intake.
Leafy Green Vegetables
· Spinach, amaranth, and beans pack a calcium punch.· Soups, sandwiches, and omelettes are creative ways to include them.· Smoothies with a hint of greens for a nutrient boost.
Soybean
· Soy milk, tofu, and soy chunks offer calcium and protein.· Perfect for lactose-intolerant individuals.· Stir-fried soy chunks or tofu rolls for variety.
Ragi
· The cereal powerhouse with the highest calcium content.· Versatile - from porridge to idlis and even pizza bases.· Gluten-free, low-fat, and easily digestible.
Fish
· Rawas, rohu, hilsa, and ahi for omega-6 fatty acids and proteins.· High calcium in fish bones aids digestion.· Fishbone soup or fish sandwiches are child-friendly options.
Chickpea
· A calcium-rich legume with added nutrients.· Hummus dip for snacking or as a sandwich spread.· Chickpea curry for a tasty and nutritious meal.
Nuts
· Almonds, peanuts, and walnuts bring healthy fats and calcium.· Almond milk and almond butter as alternatives.· Sprinkle over foods, add to salads, or enjoy as a snack.
Seeds
· Sesame seeds, garden cress seeds, and basil seeds are calcium-packed.· Use for garnishing, in soups, or add to milk and juices.· Essential minerals for overall health.
Beans and Lentils
· Rajma, green gram, and black beans offer calcium, proteins, and fiber.· Roasted, sprouted, or steamed forms for variety.· Incorporate into soups, dips, or bean salsa with chips.
Fruits
· Figs, oranges, and dried apricots contribute to calcium intake.· Fortified orange juice for a tasty beverage.· Add figs to milk or yoghurt, enjoy papaya as is or in desserts.