Jun 17, 2025
By: ET OnlineRagi is an Indian supergrain loaded with calcium, fiber, and iron. It strengthens bones, aids digestion, and is great for kids and elders. Use in rotis, porridge, or dosa.
These tiny seeds are calcium-rich and heart-healthy. Just a tablespoon daily supports bone strength. Add to ladoos, chutneys, or sprinkle on salads and sabzis for a crunchy boost.
Soybeans offer high-quality plant protein and calcium, ideal for vegetarians. They also support muscle and bone health. Use in curries, stir-fries, or snacks for a balanced, filling meal.
Almonds are a crunchy source of calcium, healthy fats, and vitamin E. They improve bone health, brain function, and skin. Eat as a snack or add to smoothies and sweets.
Tofu, made from soy milk, is rich in calcium and plant protein. It’s low in fat and highly versatile—perfect in Asian dishes, Indian gravies, salads, or even grilled.
These iron- and calcium-rich leafy greens boost bone density and help fight fatigue. Easily digestible and nutrient-packed, amaranth leaves can be sautéed, made into sabzi, or added to dal.
Packed with calcium, protein, and fiber, chickpeas support strong bones and muscle health. They’re great in chole, hummus, and salads—perfect for heart health and long-lasting energy.
Rajma provides calcium, iron, and magnesium, promoting bone strength and overall wellness. It’s a wholesome legume that pairs beautifully with rice and is a staple in Indian kitchens.
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