Calcium is one of the maximum critical vitamins for human fitness. It plays a essential position in retaining sturdy bones, healthful enamel, nerve function, and muscle hobby. In Tamil way of life, many traditional and ordinary ingredients are clearly high in calcium. This article gives an in-depth manual to calcium wealthy ingredients in Tamil, their fitness blessings, day by day consumption wishes, and how to include them on your food regimen.
Table of Contents
Why Calcium Is Important?
Calcium isn’t always pretty much bones. It helps essential features within the frame:
- Strengthens bones and tooth
- Supports heart and muscle feature
- Aids in nerve transmission
- Helps in blood clotting
- Prevents osteoporosis
Recommended Daily Calcium Intake in India
| Age Group | Calcium (mg/day) |
| Children (1–9 years) | 600 mg |
| Teenagers (10–18 years) | 1000 mg |
| Adults | 600 mg |
| Pregnant Women | 1200 mg |
| Lactating Mothers | 1200 mg |
| Senior Citizens (50+) | 800 mg |
Top Calcium Rich Foods in Tamil Diet
Here’s an in depth table of calcium-wealthy ingredients usually observed in Tamil kitchens, with their names in English and Tamil:
| English Name | Tamil Name | Calcium per 100g (approx.) |
| Milk | பால் (Paal) | 125 mg |
| Curd/Yogurt | தயிர் (Thayir) | 120 mg |
| Cheese | சீஸ் (Cheese) | 700 mg |
| Finger Millet | கேழ்வரகு (Ragi) | 344 mg |
| Drumstick Leaves | முருங்கைக்கீரை | 400 mg |
| Amaranth Leaves | தென்றைக்கீரை | 215 mg |
| Sesame Seeds | எள்ளு (Ellu) | 975 mg |
| Tofu (Soy Paneer) | தோஃபு (Tofu) | 350 mg |
| Pearl Millet | கம்பு (Kambu) | 42 mg |
| Almonds | பாதாம் (Badam) | 264 mg |
| Sardine Fish | சுரா மீன் | 382 mg |
| Soybeans | சோயா பீன்ஸ் | 277 mg |
| Kidney Beans | ராஜ்மா (Rajma) | 50 mg |
| Broccoli | ப்ரோக்கோலி | 47 mg |
| Okra | வெண்டை (Vendakkai) | 82 mg |
Dairy Products – Excellent Sources of Calcium
1. Milk (பால்)
- Easily absorbable calcium
- One glass (250 ml) affords about 300 mg of calcium
2. Curd/Yogurt (தயிர்)
- Promotes digestion and bone health
- One bowl offers two hundred–250 mg of calcium
3. Cheese (சீஸ்)
- High in calcium and fat
- One slice carries up to two hundred–300 mg calcium
Millets and Legumes – Traditional Tamil Superfoods
4. Ragi (கேழ்வரகு)
- Finger millet is wealthy in plant-based totally calcium
- One cup of cooked ragi offers over 300 mg calcium
5. Soybeans (சோயா பீன்ஸ்)
- Excellent for vegetarians
- Offers excessive protein + 277 mg calcium
6. Rajma (ராஜ்மா)
- Beans that provide each iron and calcium
- Can be used in gravies or salads
Green Leafy Vegetables – Natural Bone Boosters
7. Drumstick Leaves (முருங்கைக்கீரை)
- Powerful calcium and iron supply
- Include in soups, poriyal, dosa batter
8. Amaranth Leaves (தென்றைக்கீரை)
- Enhances digestion and bone density
- Can be sautéed or introduced to dal
Nuts and Seeds – Compact Calcium Sources
9. Sesame Seeds (எள்ளு)
- One of the highest calcium foods
- Sprinkle roasted seeds in chutneys or salads
10. Almonds (பாதாம்)
- A handful gives over 200 mg calcium
- Soak 5–6 almonds in a single day and consume every day
Fish-Based Calcium Sources
11. Sardines (சுரா மீன்)
- Eat at the side of the tiny bones
- High in bioavailable calcium – over 380 mg in line with 100g
Other High-Calcium Tamil Foods
- Tofu (தோஃபு) – Plant-primarily based cheese made from soy
- Broccoli (ப்ரோக்கோலி) – Best for weight watchers
- Okra (வெண்டை) – Rich in fiber and calcium
- Kambu (கம்பு) – Supports digestion and bone power
Best Time to Eat Calcium Rich Foods
| Meal Time | Ideal Calcium Food Choices |
| Breakfast | Ragi porridge, milk, almonds |
| Lunch | Drumstick leaves curry, curd rice |
| Evening | Broccoli or tofu stir-fry, sesame chutney |
| Dinner | Ragi dosa, bajra chapati, glass of milk |
Tips to Improve Calcium Absorption
- Vitamin D is important – get 15-20 minutes of morning daylight each day
- Avoid too much caffeine or soda – it hinders calcium absorption
- Reduce salt consumption – extra sodium causes calcium loss in urine
Signs of Calcium Deficiency
If your body lacks calcium, you may revel in:
- Brittle nails and susceptible enamel
- Muscle cramps
- Frequent fatigue
- Low bone density (osteoporosis)
- Poor boom in youngsters
Consult a doctor if signs and symptoms persist.
Do You Need Calcium Supplements?
If you’re pregnant, elderly, vegan, or have absorption issues, a medical doctor may also advise calcium capsules or syrups. Popular manufacturers consist of:
- Shelcal 500
- Calcium Sandoz
- Nutrilite Calcium Magnesium D
Remember: Supplements need to not replace herbal foods.
Top 10 Calcium Rich Tamil Foods at a Glance
| Rank | Food Name | Tamil Name | Calcium (mg/100g) |
| 1 | Sesame Seeds | எள்ளு | 975 |
| 2 | Cheese | சீஸ் | 700 |
| 3 | Ragi | கேழ்வரகு | 344 |
| 4 | Drumstick Leaves | முருங்கைக்கீரை | 400 |
| 5 | Tofu | தோஃபு | 350 |
| 6 | Sardines | சுரா மீன் | 382 |
| 7 | Almonds | பாதாம் | 264 |
| 8 | Soybeans | சோயா பீன்ஸ் | 277 |
| 9 | Amaranth Leaves | தென்றைக்கீரை | 215 |
| 10 | Milk | பால் | 125 |
Summary
Calcium is critical for bone and teeth energy, muscle contraction, and typical fitness. This guide explores calcium wealthy meals in Tamil which include milk, curd, ragi, veggies, sesame seeds, and greater. Learn their dietary value, how to encompass them in meals, and the great combos to improve calcium absorption.
FAQs on Calcium Rich Foods in Tamil
How lots calcium do kids need?
Children aged 1–9 need about 600 mg of calcium in step with day.
What occurs if I don’t get enough calcium?
You may face osteoporosis, muscle cramps, brittle bones, and dental issues.
Can I get calcium without ingesting milk?
Yes! Use ragi, tofu, drumstick leaves, soybeans, and sesame seeds.
Do I need Vitamin D to absorb calcium?
Absolutely. Without Vitamin D, calcium is not absorbed efficiently.