கால்சியம் அதிகம் உள்ள 10 உணவுகள்| Top 10 calcium rich foods Tamil | calcium foods| calcium deficiency | dharini krishnan | Cosmo Health
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Dr. Dharini Krishnan, a well-known dietitian, often discusses the importance of calcium-rich foods. While a precise "Top 10" list with detailed descriptions from a single source may be difficult to pinpoint without accessing a specific video or article, her general guidance aligns with standard nutritional advice on excellent calcium sources, particularly emphasizing those common in Indian diets.
Based on her mentions and general expert recommendations, here are categories of calcium-rich foods she likely discusses, along with typical descriptions:
Milk and Dairy Products:
Description: The most well-known and easily absorbed source of calcium. Includes Milk (cow's, buffalo's), Yogurt (Curd/Dahi), and Paneer (Indian cheese). Milk is often highlighted as a fundamental source for all ages.
Ragi (Finger Millet):
Description: A traditional Indian grain and an exceptionally rich source of plant-based calcium, often significantly higher than many other cereals. Highly recommended, especially for children and those with dairy sensitivities.
Sesame Seeds (Til):
Description: Tiny seeds packed with calcium. They are often consumed in the form of traditional sweets like Til Ladoo or used in savory dishes.
Green Leafy Vegetables:
Description: Excellent non-dairy sources. This includes Indian varieties like Drumstick Leaves (Moringa) and others like Spinach (Palak) and Kale. Drumstick leaves, in particular, are extremely calcium-dense.
Almonds:
Description: A healthy nut that provides a good amount of calcium, along with protein and healthy fats. Often suggested for snacking or morning consumption.
Legumes and Pulses (e.g., Chickpeas, Soybeans):
Description: While not as high as dairy, certain beans and legumes like Chickpeas (Kabuli Chana) and Soybeans (and products like Tofu made from them) contribute meaningfully to daily calcium intake, particularly in vegetarian diets.
Fortified Foods:
Description: Products where calcium has been added, such as some brands of Plant-Based Milks (e.g., soy, almond) and Fortified Juices. Important for people avoiding dairy.
Certain Fish (Non-Vegetarian Source):
Description: Fish consumed with their soft bones, such as small varieties like Sardines, are incredibly high in calcium.
Spices and Condiments:
Description: While consumed in small quantities, certain traditional elements like a small amount of Chuna (edible lime) used with betel leaf (without tobacco) were historically mentioned as a concentrated source of calcium.
Fruits (e.g., Figs, Oranges):
Description: Though generally lower than vegetables and dairy, fruits like Dried Figs (Anjeer) are a good, convenient source. Fresh Oranges and their juices also contribute.
Note: When discussing calcium, Dr. Dharini Krishnan often emphasizes the importance of Vitamin D for calcium absorption, along with other factors like consuming the right form of calcium (avoiding high oxalate content where calcium absorption may be hindered).
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