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Why is calcium considered so important?
What are the causes of calcium deficiency?
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How do we know that we are deficient in
calcium? How to take calcium so that it
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doesn’t create kidney stones. In this
video, I am going to share with you 5
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calcium rich vegetarian foods that
have more calcium than milk. Will
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keep this video very simple and practical. So
without any further delay, let’s get started.
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Hello Friends! Welcome to Fit Tuber. There is
no doubt that calcium is an extremely important
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mineral for your bones, teeth, heart, muscles and
nerves. Whenever calcium will be deficient in the
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body, these organs will be affected. In fact,
99% of body’s calcium is deposited in the bones
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and teeth. But when our body remains deficient in
calcium for a long period, having no other choice,
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it begins to extract calcium out from the bones
and teeth. This can show up in the form of lower
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back pain, pain in the neck, cracking sound
in the joints, weak bones that can lead to
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easy fractures, teeth cavities and tooth
decay. These are some of the most common
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indications that your body needs calcium. But
there are other symptoms as well like feeling
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tired after exerting a little, having such white
spots on nails and on face, not able to maintain
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focus for long and having trouble sleeping at
night. If ignored, body will continue to extract
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calcium from bones. Obviously because it can’t
stop the more important functions of the body
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that are dependent on calcium. But as a result,
bones begin to get thinner and thinner and in
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many cases problems like arthritis develop. Modern
studies suggest that people who remain deficient
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in calcium for a long time are at a higher risk of
getting skin problems like psoriasis and eczema. A
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study showed that women who increased the intake
of calcium, within 3 months their Pre Menstrual
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Symptoms significantly improved.
But a question arises. Why does our body get
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deficient in calcium. When we are eating well then
why a major chunk of Indian population faces this
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problem? Some reasons are very clear. First is
that our diet doesn’t have enough calcium in it.
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Second is that we are eating calcium rich foods
but our body is not able to absorb it properly.
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This happens when your digestion is weak or you
are eating some medicines that are hindering
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the absorption of calcium from these foods.
According to Ayurveda, excessive masturbation
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creates a serious deficiency of calcium
which if not sorted can cause irreparable
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damage to the bones. Then modern science
believes that when we drink too much of tea,
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coffee or eat a lot of sugary foods, even after
eating calcium rich foods body fails to absorb it.
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When we think of calcium, we think of milk. But
nowadays the quality of milk has degraded. If
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after drinking milk you experience gas, bloating
or diarrhoea, be sure that you are not getting
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calcium from such milk. So let me share with 5
vegetarian foods that have more calcium than milk.
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At #5 is Choona
The word calcium comes from a
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latin word calx which means limestone or choona.
Ayurveda is firm that choona is one of the best
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foods to get rid of calcium deficiency. But how
you consume it is even more important. Firstly,
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choona should be of edible grade. Not the
commercial one that is used for white washing.
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The same choona is purified which then becomes
edible. This you can get from any paan shop or
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grocery shop. Its available online as well. I
have added some options in the description box
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of this video. Just one pinch of this choona
is good enough. In Ayurvedic scriptures, its
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written that if one eats just wheat grain sized
amount of choona mixed in curd before breakfast,
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within 15-20 days calcium deficiency symptoms
begin to subside. Its so powerful. Adding in
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curd has double benefit as curd is oily in nature
which helps in faster absorption of calcium in
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the body. Second curd itself is a good source of
calcium. But in case you don’t want to have curd,
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you can mix, a pinch of choona in dal or sabzi
as well. The same choona if you mix in water
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won’t be that effective. That’s because
calcium requires fats to get absorbed
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quickly. This is one of the major reasons
why popping calcium pills with water hardly
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gives any positive results. Rather it can cause
deposition of calcium that might create stones.
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Next are Sesame seeds
100 ml milk has 125 mg of calcium. While 100
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g of sesame seeds have 975mg of calcium. Which is
almost 8 times the calcium in milk. Not just this,
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sesame seeds are also very rich in magnesium,
manganese and zinc which not only help in the
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easy absorption of calcium but also strengthen
the bones. In a study when one group of people
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suffering from knee pains were given 40 grams of
sesame seeds along with their ongoing medication,
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they experienced 63% relief in their knee pain as
compared to 22% relief for the group on medication
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alone. Studies found that it was not just the
calcium in sesame seeds but a special compound
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called sesamin that effectively protects
cartilage. So people who feel that their
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greasing in joints have reduced, they should
definitely include sesame seeds in their diet.
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In winters sesame seeds with jaggery is no
less than a supplement for calcium. That’s
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because even jaggery is fairly rich in calcium.
Til gud laddoos, til gud chikki are some of the
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time tested ways to make bones stronger. But in
summers sesame seeds laddoos should be consumed
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in moderation. One can dry roast them and
then add a spoonful in atta, dalia, oatmeal,
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salads and curries. Sesame seed cold pressed oil
can be used for cooking. According to Ayurveda,
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if one massages with sesame oil and then sits
under sunlight he will also get Vitamin D.
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VItamin D is vital for the absorption of calcium.
Mushrooms and A2 diary products are some good
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sources of vitamin D.
At #3 is Kulthi Dal
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Among all dals, kulthi ki dal is #1 in calcium.
No wonder it is called horsegram. 100g of kulthi
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dal has around 300mg of calcium. Generally people
fear that if they eat a lot of calcium, they will
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get stones. But guess what! Kulthi dal which is so
high in calcium is a natural remedy to get rid of
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kidney and gallbladder stones. Kulthi ki dal may
be new for some of you but the process of making
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it as simple as making any other dal. Its that
just this dal takes a little longer to cook. But
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once made its aroma and flavour is worth all the
effort. Do try it. Other pulses are also fairly
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good in calcium. For example, 100 grams of rajma
has around 270 mg of calcium. Black chana has 220
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mg of calcium. Same quantity of black urad dal
has 140mg. Green moong dal has 132 mg, Arhar dal
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has 130 mg and Chana dal has around 120 mg of
calcium. Basically, if you eat more of kulthi
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dal and keep rotating other dals along, you will
never have to bother about calcium deficiency.
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At #2 is Ragi
100g of wheat has 34 mg of
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calcium. 100g of rice has only 10mg of calcium.
Whereas the same 100g of ragi has a whopping 330
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mg of calcium. Which is almost 10 times that
of wheat and 33 times than in rice. Still most
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of us eat either wheat or rice. No wonder calcium
deficiency is so common. Let alone wheat and rice,
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Ragi or Finger millet comes at the top among all
other millets when it comes to calcium and bone
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health. Ragi is also rich in potassium which is
why it keeps blood pressure normal. Ragi is rich
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in iron as well which is why it is a medicinal
grain to increase haemoglobin levels. But the
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question is how to include ragi in diet? Just
like you eat wheat roti start eating ragi roti.
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See how soft this ragi roti is. And this is made
using 100% ragi. No mixing. The trick is to mix
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ragi atta in hot boiling water and then knead the
dough like you do usually do. The roti will turn
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out to be super soft. This is in my opinion is the
most practical way to include ragi in your daily
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diet. In south India, ragi flour is added to dosa
mix and idli mix to get a more nutritious version
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of them. Ragi chilla can also be made. Personally,
I love Andhra’s ragi malt recipe. It hardly takes
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2 minutes. In a bowl put 3-4 spoons of ragi flour.
Add a little water to make a thick paste like
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this. Then in a pan boil a glass of water. Add
rock salt and ragi paste to it. Let it cook for
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2-3 minutes and then turn the flame off. Once it
cools down, transfer it in a glass. Then add curd
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and lemon juice to it. A potent calcium supplement
is ready. Tastes really good. Its our original
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smoothie recipe that can be consumed as breakfast.
Finally at #1 is Rajgira
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Rajgira which is also known as Amaranth or
ramdana is not really a grain which is why
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you might have eaten it on a fast. You will be
amazed that 100 grams of rajgira has around 340
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mg of calcium. But why just calcium, Rajgira is
one of those rare vegetarian sources which has
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all the 9 essential amino acids present in it. But
irony is that today Indians talk more about Quinoa
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as a complete source of protein than
rajgira. But when compared with quinoa,
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rajgira was found be a clear winner in terms of
its protein and iron content. Price wise rajgira
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is 1/10th as compared to that of Quinoa. Since
rajgira is gluten free, it was traditionally mixed
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with boiled potatoes to make a chapati which was
eaten on a fast. Rajgira halwa is a calcium rich
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dessert idea which can be made like normal atte
ka halwa. In my opinion, its not just the most
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practical way to include rajgira in your diet
but is also extremely delicious. Literally, you
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won’t be able to tell if this halwa is made with
wheat atta or rajgira atta. Interestingly, lal
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saag which is also called chaulai are the leaves
of these rajgira seeds. So whenever you see this
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lal saag in sabzi mandi, do eat it. Other leafy
greens especially palak, methi, arbi leaves and
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cabbage also have fair amounts of calcium in them.
There is no doubt that milk is a primary source of
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calcium. But if you you are not able to fetch
desi cow’s milk or milk doesn’t suit you then
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you should try and include choona, sesame seeds,
kulthi ki dal, ragi and rajgira in your regular
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diet. Doing this, you would never have to worry
about calcium deficiency. In fact, if you are
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facing any of the symptoms at this moment, they
will begin to subside in a few days. All these
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foods are easily available in your nearest grocery
shop but for your convenience, I have even linked
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them in the description box of this video.
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click on the link in the description box.
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If health is important to you then there are
5 foods that you must avoid in breakfast. To
00:12:37
know about them, click on this video. My name
is VIvek, I thank you so much for watching.
