From being in the womb to enjoying your retirement, this one mineral is incredibly vital to our overall health. Especially important for adolescents who are building bones rapidly.
Teens are growing fast and gaining height so their Calcium needs are also high. However, invariably they are most deprived because they switch from milk to non-dairy beverages (e.g. coke, ice-teas etc) and munch a lot of salty foods (e.g. chips, fries, pizza etc). Caffeine and soda lead to calcium loss from the body. Comfort-foods (high in sodium) is the other robber of calcium. Read here to know more.
99% of the Calcium is stored in Bones and Teeth. If calcium is needed elsewhere, it is taken from the Bones. Hence it becomes imperative to keep 100% stock of calcium and consume it every day. The more bones will lend calcium, the weaker they will become. It is said that Osteoporosis is a disease that manifests in old age.
We only build bones until mid-20s and hence it becomes crucial to build strong bones and teeth to last us a lifetime.
Foods rich in calcium:
Milk & dairy products: Milk, cheese and yogurt are a rich source of calcium and are the most widely used calcium rich foods for kids. They are good for children who don’t have any milk allergies. In case your child has allergies to dairy products, then you should look for non-dairy foods rich in calcium. (Foods to prevent allergies in kids)
Moringa: Moringa is a superfood. It has 3 times more calcium than milk which makes it an excellent food to treat weak or damaged bones and also one of the best non-dairy sources of calcium. Some studies also indicate that moringa can heal damaged bones thus making it a must have calcium rich foods for bones. (Foods and remedies for cold and flu in kids)
Ragi: Ragi is also one of the foods which is very high in calcium. It is said that no other plant source can provide calcium the way ragi can, making it one of a popular non-dairy sources of calcium. It is a whole grain that is gluten free also and can be used in baking cakes and cookies.
Vegetables: Cabbage, mustard (sarson leaves), broccoli & ladyfinger are a good source of calcium. (How to retain vitamin A and C in food?)
Seeds: Many seeds are good sources of calcium. For instance, 1 tablespoon (9 grams) of poppy seeds has 13% of the recommended daily intake, while the same serving of sesame seeds packs 9% of the recommended daily intake. In addition to calcium, chia seeds are also rich in omega 3 fatty acids. (List of seeds to eat everyday)
Almonds: Amongst all the nuts, almonds are the highest in calcium. One ounce of almonds or about 22 almonds, provides 8% of the recommended daily intake of calcium. (Top 6 benefits of almonds for kids)
Lotus seeds/ Makhana: Makhana or lotus seeds are grown in Asian countries and considered as a power food. Makhana is an excellent source of many important nutrients. It is loaded with protein, fiber, calcium, magnesium, iron, phosphorus and carbohydrates.Just a bowl of makhana is a great snack for kids. (Easy to make Makhana ice cream recipe)
Amaranth: In addition to calcium, Amaranth is a good source of folate and very high in certain minerals, including manganese, magnesium, phosphorus and iron. One cup (246 grams) of cooked amaranth grain delivers 116 mg of calcium, or 12% of the recommended daily intake.
Potassium rich food: If the child eats lots of comfort-food, then consuming Potassium rich foods (banana, spinach, cucumber, peas, sweet potato) will save Calcium from being robbed from the bones.
Calcium & Vitamin D: Calcium always works together with Vitamin-D and Magnesium. So, foods high in these nutrients are necessary to be included in your kid’s diet (e.g. dairy, whole grains, nuts, greens).
Recipe: Ragi Pancake
We are happy to introduce our range of nutritious & tasty products for kids!!
We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.
Let’s make every dish tasty and nutritious by ‘hidden’ nutrition of veggies, herbs and nuts.
- 1/2 cup Ragi Flour (Finger Millet)
- 1/2 cup wholewheat Flour or oat flour
- 1 ripe bananas mashed
- 1 tbsp yogurt or 1 tsp baking powder
- 1 pinch Salt
- 1 egg or flax-egg (1 tbsp flax seeds mixed with 6 tbsp warm water, leave for 5 min)
- Iyurved’s 5 herbs and 7 nuts choco spread (order here) or Ghee (clarified butter)
- Mix ragi flour, whole wheat flour, ripe bananas, baking powder, salt and egg. The batter should not be watery.
- Heat a skillet. Grease with oil. Once heated, pour a ladle of batter on to the skillet.
- Allow the pancake to cook on medium heat. You will notice the top side begins to get bubbles and air pockets and will slowly get steamed and cooked. At this point flip to the other side and allow it to cook for about 30 seconds. Serve!
India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.
If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ chocolate or savoury spreads to meet daily Nutrition ORDER | 0% preservative
Daily Nutrition for: Immunity, Brain development, Bones and Overall growth
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