Osteoporosis affects an estimated 20–30% of Indian women over 50 and is increasing in younger women due to sedentary lifestyles and poor nutrition. Most Indian diets simply do not meet the 800–1,000mg/day recommended intake for adults.
This guide covers calcium's role in bone health, the best sources for Indians, and when supplementation is necessary.
Calcium alone does not prevent osteoporosis — vitamin D and weight-bearing exercise are equally critical. The goal is 800–1,000mg calcium daily from food first, supplemented if necessary.
Best Calcium-Rich Indian Foods
Milk (300ml provides 300mg calcium), curd/yogurt (200mg per 100g), paneer (200mg per 100g), Amaranth leaves (rajgira) (400mg per 100g cooked), palak/spinach (100mg per 100g), methi leaves (200mg per 100g), Til/sesame seeds (975mg per 100g), Almonds (250mg per 100g).
Sources & Editorial Standards
This article was prepared by the Nutsutra Editorial team in accordance with our Editorial & Sourcing Policy. All statistics and health claims are drawn from peer-reviewed research; specific studies are cited inline where referenced. When evidence is limited or contested, we say so explicitly.