It is very much possible to get enough calcium from non-dairy foods. Calcium is an extremely important mineral for our body, make sure you are getting enough from your diet to avoid risk of fractures/injuries as you grow older.
I’m from a village near Bengaluru, Karnataka 🇮🇳. We include most of the foods u have mentioned ✅🙏. Breakfast 🍛 🥛: Typical South Indian breakfast, usually from rice. ➕ 2 tbsp of mixed seeds powder (chia, flax, sesame seeds, sunflower seeds, pumpkin seeds), 1 tbsp cocoa powder, 5 gram sugar in 150 ml of whole milk from desi cow (hallikar breed cow). Morning snacks 🌾 🌾🌾: 2 glasses (40grams) of sprouted flour of ragi, bajra, sorghum, wheat, red rice, green gram, black gram, peanut, soya bean, Bengal gram, horse gram). Lunch 🥗 🥗: 2 jowar roti, sabji of local & seasonal vegetables (brinjal, tomato, onion, ridge gourd, bottle gourd, mangalore soutekayi, bitter gourd, ivy gourd,pumpkin,snake gourd,potato, capsicum, green beans,etc). 1 tbsp chutney podi ( peanuts & urad dal) 1/4 cup rice, Karnataka style lentil sambar (dal). 2 boiled whole eggs - from desi chicken in backyard Evening snack: 🍇 🥭 150 gram of local & seasonal fruit ( guava, papaya, banana, sapota, mango, jackfruit, moosambi, pomegranate, jamun, Barbados cherry, etc.) 10 grams of nuts (soaked walnut, almonds). Dinner 🥘 : 1 large ragi mudde. 1 cup of local greens (moringa, amaranthus, Keere soppu, Palak, etc) 100 ml curd. Sugar - 5 grams per day. Oil - 30 ml/ day (cold pressed oil from peanuts). Salt - 5 grams per day Vitamin. B12 i.m. injections once in 6 months
@@jagmeetkaur2896 u too are blessed… 🌻 The diet is pretty inexpensive… more vegetables & more whole grains & beans… If u can find a farmer, u will get desi milk & desi eggs at affordable prices… That diet doesn’t have to be perfect, it has to be sustainable & healthy💚
You have verily given us a menu for everyday. Ofc that will mean repeating some vegetables, but really your recommnedations tote up to 945 mgs without counting soya (I did not count it as I dont eat it, as it is high in estrogen -- but everyone can.) Eating a bowl of rajma or munisiyari, spinach (or red amaranth), with a sprinkling of sesame, with 2 ragi rotis (with 1 tbs moringa powder added to the aata) 1 dish of okra as vegetable or as raita with 2 figs and almonds for desert (or add powdered almond to the spinach or roti, actually takes care of the daily needs. I am so very delighted ma'am. If you can likewise do a talk on adding magnesium and zinc equivalent to RDA will help us
Very informative and a well explained video once again Nirupama! Can’t thank you enough for getting me into an eating and a cooking revolution 😅with a holistic eating approach. 🙏😊❤️
Great as always🙏✅. I would love to add few more foods to ur list . methi /. Fenugreek leaves 🥬 Horse gram whole - kulthi Black gram whole - urad Cumin - jeera Coriander seeds - Dhanya Cinnamon - dal chini Most of our indigenous greens - in Kannada: Keere soppu, dantina soppu, Palak, menthya soppu, nugge soppu, basalle soppu, ongone soppu, ganake soppu, seege soppu, Anne soppu, chakkota soppu, radish greens, beet greens, etc..
@@scimplify7137I had one doubt though… 🙏🙏 Certain nutrients like iron is better absorbed from animal source food because it’s in Fe2+ from (heme iron). Vitamin A from animal source food is in more potent form than plant source vitamin A. omega 3 from sea food (EPA, DHA) is more potent than chia, flax seeds (ALA). Similarly is animal source calcium (dairy) better than plant source calcium❓❓
I toast sesame seeds. Grind it with some sea salt and eat with rice. Is it ok to eat half a cup of ground sesame seeds a day? One tablespoon is not enough for me.
U should have mentioned the oxalates in these 10 foods..not only for spinach..rajgira , lal saag has more oxalates than spinach..as oxalates just bind max calcium and in future of kidney stones..its not that u should not eat then .but keeping oxalates in mind and eat in moderation
Useful video! We include in our diet almonds, bhindi, til, and tofu. We would like to include ragi but could not get consensus on a recipe. We recently tried the mid-eastern halva that is made with til and we really like it. Thank you.
You don't have to consume everything everyday. Even 4-5 of these foods will help you get a substantial bit of daily calcium requirement. The problem these days is not getting enough variety in our diets and hence all deficiencies, work towards enough variety and you will not have to worry about getting most vitamins and minerals.
That's not true. The best, the easient are diary products like hard cheeses. Which gives you plenty of calcium and easily hitting the threshold of one's daily requirements. How many servings would one need, if one had plant based calcium sources, it is quite a lot of servings and potentially expensive.
This video is for those who can't do dairy due to intolerance or gut problems or even just want to get calcium from diverse sources. Also none of these foods are 'potentially expensive'. I have mentioned the recommended serving size for each of the foods.
Thanks. You could either drink raw milk, as our ancestors did before the discovery of pasteurization and the mass production of dairy products from antibiotic-laden, confined cows with no access to fresh air and high methane emissions, or consume fermented pasteurized dairy to remove lactose. @@mrinaldesai1051
Way too difficult to meet the daily calcium requirement with these foods, supplement with dairy is much easier or dairy alone. You probably have to eat a large bag of spinach to meet the daily requirement, that works well for Popeye.
Hi, clearly you have not taken the time to watch the video before writing down a comment. 1. Some people have a condition called lactose intolerance where they cant digest dairy, this video is primarily for them (mentioned in the video). Surely do dairy if it works for you. 2. No you don't have to eat a large bag of spinach like Popeye, 1 small bowl of cooked spinach gives you 180mg calcium (also mentioned in the video).
Have you ever heard of lactose free milk, how about calcium supplements? How much spinach must one eat to meet their daily calcium requirement? Your video is not practical.
@@USR8823 I understand the urge to comment but please watch the video to understand better. The idea is incorporation of variety, and not fuss about one single food. Supplements cannot be the answer to all your problems, please read up about dangers of calcium supplementation as well.
@@USR8823 yes we are not popeye to eat a can of spinach… but if we include most of the food she mentioned we can clearly hit our daily calcium RDA goals… it’s better to get most of our nutrients from natural foods & not rely on supplements… If u r tolerant to dairy, go for it… Lactose free milk is expensive for a middle class family, who will certainly benefit from this video.
It is very much possible to get enough calcium from non-dairy foods. Calcium is an extremely important mineral for our body, make sure you are getting enough from your diet to avoid risk of fractures/injuries as you grow older.
I’m from a village near Bengaluru, Karnataka 🇮🇳.
We include most of the foods u have mentioned ✅🙏.
Breakfast 🍛 🥛:
Typical South Indian breakfast, usually from rice.
➕ 2 tbsp of mixed seeds powder (chia, flax, sesame seeds, sunflower seeds, pumpkin seeds), 1 tbsp cocoa powder, 5 gram sugar in 150 ml of whole milk from desi cow (hallikar breed cow).
Morning snacks 🌾 🌾🌾:
2 glasses (40grams) of sprouted flour of ragi, bajra, sorghum, wheat, red rice, green gram, black gram, peanut, soya bean, Bengal gram, horse gram).
Lunch 🥗 🥗:
2 jowar roti, sabji of local & seasonal vegetables (brinjal, tomato, onion, ridge gourd, bottle gourd, mangalore soutekayi, bitter gourd, ivy gourd,pumpkin,snake gourd,potato, capsicum, green beans,etc).
1 tbsp chutney podi ( peanuts & urad dal)
1/4 cup rice, Karnataka style lentil sambar (dal).
2 boiled whole eggs - from desi chicken in backyard
Evening snack: 🍇 🥭
150 gram of local & seasonal fruit ( guava, papaya, banana, sapota, mango, jackfruit, moosambi, pomegranate, jamun, Barbados cherry, etc.)
10 grams of nuts (soaked walnut, almonds).
Dinner 🥘 :
1 large ragi mudde.
1 cup of local greens (moringa, amaranthus, Keere soppu, Palak, etc)
100 ml curd.
Sugar - 5 grams per day.
Oil - 30 ml/ day (cold pressed oil from peanuts).
Salt - 5 grams per day
Vitamin. B12 i.m. injections once in 6 months
You are blessed if you have access to natural sources and are able to incorporate all this in your meals
@@jagmeetkaur2896 u too are blessed… 🌻
The diet is pretty inexpensive… more vegetables & more whole grains & beans…
If u can find a farmer, u will get desi milk & desi eggs at affordable prices…
That diet doesn’t have to be perfect, it has to be sustainable & healthy💚
You have verily given us a menu for everyday. Ofc that will mean repeating some vegetables, but really your recommnedations tote up to 945 mgs without counting soya (I did not count it as I dont eat it, as it is high in estrogen -- but everyone can.) Eating a bowl of rajma or munisiyari, spinach (or red amaranth), with a sprinkling of sesame, with 2 ragi rotis (with 1 tbs moringa powder added to the aata) 1 dish of okra as vegetable or as raita with 2 figs and almonds for desert (or add powdered almond to the spinach or roti, actually takes care of the daily needs. I am so very delighted ma'am. If you can likewise do a talk on adding magnesium and zinc equivalent to RDA will help us
Excellent information without data redundancy
Great study. Thanq. I’m having ragi porridge every day.
And almost all
Other things told once in two weeks.
GBU
Very helpful. Thank you. This list will come in clutch when i dont have milk
Hi Nirupama
Your videos are too good.
All 10 things which you have mentioned are part of our meal.
Thank you 🙏
Good info...thank you...I take sesame seeds n almonds .on regular basis...
Very valuable information
Im always watching
Thank you
I’m from Sri Lanka
Thank you for watching 🙏🏻
Thank you so much for this information ❤🎉
Glad to listen to your i tube channel
Thank you so much ❤ i was looking for it.
Good inform..Thank you. Please advise a diet as i am slightly diabetic
Very informative and a well explained video once again Nirupama! Can’t thank you enough for getting me into an eating and a cooking revolution 😅with a holistic eating approach. 🙏😊❤️
Happy to hear that!
Great information...really helpful...thanks a lot🎉
My pleasure 😊
Oh! Nirumapa great 🎉
I love Ragi and happy to know it’s a number 1 on the list. Great video for me as I am lactose intolerant.
Thank you!
You are welcome 🙏🏻
Thank you ❤❤
Glad i found this channel
Thank you for the information
You are welcome
GREAT TOPIC,SUBSCRIBED.
Thank you 🙏🏻
I take almonds and figs everyday I also eat rajma and in winter have spinach
Very valuable video ❤
Glad it was helpful!
Is ragi gud for sensitive stomach or Ibs issues?
MAAM, PLS VLOG ON CONTRA INDICARIONS / RESTRICTIONS / CONDITIONS OF MENTIONED NON DAIRY CALCIUM SUPPLIMENTS...ITS VRY IMPORTANT.
Great as always🙏✅.
I would love to add few more foods to ur list .
methi /. Fenugreek leaves 🥬
Horse gram whole - kulthi
Black gram whole - urad
Cumin - jeera
Coriander seeds - Dhanya
Cinnamon - dal chini
Most of our indigenous greens - in Kannada: Keere soppu, dantina soppu, Palak, menthya soppu, nugge soppu, basalle soppu, ongone soppu, ganake soppu, seege soppu, Anne soppu, chakkota soppu, radish greens, beet greens, etc..
Thanks for sharing 🙏🏻
@@scimplify7137I had one doubt though… 🙏🙏
Certain nutrients like iron is better absorbed from animal source food because it’s in Fe2+ from (heme iron).
Vitamin A from animal source food is in more potent form than plant source vitamin A.
omega 3 from sea food (EPA, DHA) is more potent than chia, flax seeds (ALA).
Similarly is animal source calcium (dairy) better than plant source calcium❓❓
Good evening,
I am aged 67 years. I am having gallbladder stone.
Shall I take Amway protein powder
Please give me your suggestion.
I toast sesame seeds. Grind it with some sea salt and eat with rice. Is it ok to eat half a cup of ground sesame seeds a day? One tablespoon is not enough for me.
U should have mentioned the oxalates in these 10 foods..not only for spinach..rajgira , lal saag has more oxalates than spinach..as oxalates just bind max calcium and in future of kidney stones..its not that u should not eat then .but keeping oxalates in mind and eat in moderation
I hope you know that most foods have oxalates in them, its not detrimental if you cook your food and eat in moderation.
Useful video! We include in our diet almonds, bhindi, til, and tofu. We would like to include ragi but could not get consensus on a recipe. We recently tried the mid-eastern halva that is made with til and we really like it. Thank you.
Thanks for sharing
👍
What is calshium?
its a task to take so many things to cover up the 1000mg daily requirement .
You don't have to consume everything everyday. Even 4-5 of these foods will help you get a substantial bit of daily calcium requirement. The problem these days is not getting enough variety in our diets and hence all deficiencies, work towards enough variety and you will not have to worry about getting most vitamins and minerals.
❤
8 of the above
That's not true. The best, the easient are diary products like hard cheeses. Which gives you plenty of calcium and easily hitting the threshold of one's daily requirements. How many servings would one need, if one had plant based calcium sources, it is quite a lot of servings and potentially expensive.
This video is for those who can't do dairy due to intolerance or gut problems or even just want to get calcium from diverse sources. Also none of these foods are 'potentially expensive'. I have mentioned the recommended serving size for each of the foods.
Haven’t you heard about lactose intolerance?
Thanks. You could either drink raw milk, as our ancestors did before the discovery of pasteurization and the mass production of dairy products from antibiotic-laden, confined cows with no access to fresh air and high methane emissions, or consume fermented pasteurized dairy to remove lactose.
@@mrinaldesai1051
❤
With calcium the importance of vitamin D from sun only calcium is not enough
All the 9 foods except rajgirs
It's not pronounced as calshium or potashium...otherwise informative video
Make videos on autism
Way too difficult to meet the daily calcium requirement with these foods, supplement with dairy is much easier or dairy alone. You probably have to eat a large bag of spinach to meet the daily requirement, that works well for Popeye.
Hi, clearly you have not taken the time to watch the video before writing down a comment.
1. Some people have a condition called lactose intolerance where they cant digest dairy, this video is primarily for them (mentioned in the video). Surely do dairy if it works for you.
2. No you don't have to eat a large bag of spinach like Popeye, 1 small bowl of cooked spinach gives you 180mg calcium (also mentioned in the video).
Have you ever heard of lactose free milk, how about calcium supplements? How much spinach must one eat to meet their daily calcium requirement? Your video is not practical.
@@USR8823 I understand the urge to comment but please watch the video to understand better. The idea is incorporation of variety, and not fuss about one single food. Supplements cannot be the answer to all your problems, please read up about dangers of calcium supplementation as well.
@@USR8823 yes we are not popeye to eat a can of spinach… but if we include most of the food she mentioned we can clearly hit our daily calcium RDA goals… it’s better to get most of our nutrients from natural foods & not rely on supplements…
If u r tolerant to dairy, go for it…
Lactose free milk is expensive for a middle class family, who will certainly benefit from this video.
baitufll girl