INTRODUCTION

Calcium is a mineral that we all know about, but very few people seriously understand its importance. Often people think that if we drink milk every day, then the question of calcium deficiency does not arise.

But the reality is that in today’s time, calcium deficiency is increasing at a very fast rate, be it young people, adults or even the elderly.

Weak bones, joint pain, lower back pain, neck pain, muscle cramps, cavities in teeth, weakening of nails, always feeling tired – all these can be signs of calcium deficiency, which people normally ignore.

WHY CALCIUM IS SO IMPORTANT FOR THE BODY?

Calcium is not only essential for bones and teeth, but it is equally important for proper functioning of the heart, muscle contraction, nerve signals and overall body balance.

Almost 99% of our body’s calcium is stored in bones and teeth, and when the supply of calcium remains low for a long time, the body starts pulling calcium from its own bones.

Due to this, bones gradually start weakening, the risk of fracture increases and even a small injury can become a serious problem.

In this blog today, we will explain in detail why calcium is so important, what are the main reasons for calcium deficiency.

How to find out whether we are calcium deficient or not, and most importantly – how to take calcium so that absorption is proper and the risk of kidney stones does not increase.

TOP 5 CALCIUM RICH VEGETARIAN FOODS (HIGHER THAN MILK)

Also, I will share with you 5 such powerful vegetarian calcium-rich foods, which contain many times more calcium than milk, and which naturally help in making your body strong and healthy.

1. EDIBLE LIME (CHUNA)

The first food is edible lime. Friends, the word calcium comes from the Latin word calx which means edible lime.

It is true that edible lime is the best source to eliminate calcium deficiency, but how to take it is important.

First of all, you have to keep in mind that edible not the one which is meant to be put on the wall, you will cut it in your mouth, that edible is purified only then it becomes edible lime.

You will get this edible lime from any betel shop or any grocery shop. You can also order it online and this edible lime is also available.

You just need to take a pinch. It is written in Ayurveda that if you take edible lime to one wheat grain mixed with curd daily, then within 15 to 20 days, you get relief from calcium-related deficiency.

It is so powerful and it is added to curd because calcium is absorbed quickly from oily medium and curd itself is a great source of calcium.

If you do not want to take curd, you can also eat it by mixing it in any vegetable. If you take this edible lime mixed with water, then it will not be as beneficial.

This is the biggest reason why calcium tablets should be taken with water. Infection does not pass quickly. Taking calcium supplements with water reduces the chances of stones.

2. WHITE SESAME SEEDS (SAFED TIL)

The second food item here is white sesame.

Friends, 100 ml of milk contains 125 mg of calcium, whereas 100 grams of white sesame contains 975 mg of calcium, which is almost 8 times more than milk.

Still, we consider milk to be the best source of calcium. White sesame is also rich in magnesium, which increase the absorption of calcium.

In winters, you can easily make white sesame laddus mixed with jaggery and can easily eat them. You can also eat sesame jaggery chikki.

But here you have to keep one thing in mind, try not to eat too much white sesame in summers. You can dry roast them.

By doing this you can mix it in flour or eat its roti or you can take it with milk and you can also eat laddu in small quantity.

According to Ayurveda, if someone massages himself with white sesame oil and sits in the sun for some time, then along with calcium he will also get Vitamin D. Vitamin D helps a lot in absorbing calcium.

3. HORSE GRAM (KURTHI DAL)

Friends, let’s now talk about the third food, which is Kurthi dal.

Friends, among all the pulses, Kurthi dal is number one in calcium. 100 grams of it contains 300mg of calcium. It is named horse gram because it has the strength of a horse.

People generally fear that if we eat calcium, we will form stones. This dal, which is so high in calcium, helps a lot in breaking down the stones.

It is also anti-diabetic. You can use it like normal pulses. 100 grams of kidney beans also contains 275mg of calcium.

If you eat any of these two things in a week, you will never suffer from calcium deficiency.

4. AMARANTH (RAJGIRA / RAMDANA)

Friends, now let’s talk about the fourth food which is Rajgira which we also call Amaranth and Ramdana because it is not a grain but you might have eaten it during fasting sometime.

You will be surprised to know that 100 grams of it contains 340mg calcium. Not only calcium, it also contains Vitamin B, magnesium, Vitamin C.

It is probably the only vegetarian source which contains all the 9 essential amino acids due to which it is considered a completely vegetarian protein source and it will also help you in reducing extra fat.

You can consume it like a normal grain if you want. Eat it by adding it to roti or rice and let me tell you one more thing, red spinach is its leaves, hence whenever red spinach is in season, you must eat it, all other green leafy vegetables also contain calcium in abundance.

5. RAGI

Friends, now let’s talk about our last food which is Ragi.

Ragi is considered to be the best grain for diabetic patients because it controls blood sugar. It has a lot of calcium, in 100 grams of Ragi you will get 300 mg calcium.

It also has a lot of potassium due to which it also keeps the blood pressure low.

It has a lot of iron due to which your haemoglobin also increases but the question arises that how to use it and the best option is Ragi dosa, you can also make roti from it.

CONCLUSION

So friends, calcium is not just a mineral but the foundation of your entire body’s strength. Strong bones, healthy teeth, pain-free joints, stable muscles, better sleep and a focused mind — all these are impossible without calcium.

The problem is that most people only pay attention when the body has already started giving signals, such as back pain, joint cracking, muscle cramps or frequent fatigue.

So friends, you must have now understood that calcium is not just a mineral but acts as a foundation for our body.

Strong bones, healthy teeth, pain-free joints, properly functioning muscles, strong nerves, and a healthy heart – all these are possible only when calcium levels in the body are correct.

If calcium deficiency is ignored initially, it can gradually lead to arthritis, osteoporosis, frequent fractures, muscle cramps, chronic back pain, and even skin-related problems like psoriasis and eczema.

Therefore, it is crucial that we not only focus on calcium intake, but also understand how calcium is absorbed into the body.

Consuming calcium incorrectly can lead to harm instead of benefits, such as an increased risk of kidney stones. Therefore, it is crucial to consume natural vegetarian calcium sources in the right quantities and combinations.

Taking care of vitamin D, magnesium, and gut health is just as important as consuming calcium.

If you smartly include calcium-rich foods like edible, white sesame seeds, kurthi dal, rajgira, and ragi in your daily diet, not only does calcium deficiency go away, but your overall health also improves significantly.

Remember, health isn’t a one-day feat—it’s the result of small, daily habits. A little attention today can help you avoid bigger problems tomorrow.

I hope this blog was informative and helpful. If you found this information useful, be sure to share it with your family and friends, as calcium deficiency has become a household problem these days.

Eat healthy, get the right calcium intake, and keep your bones strong throughout your life.

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