Osteoporosis is a condition characterized by a decrease in the density of bone and strength which result in fragile of bones. Osteoporosis literally leads to abnormally porous bone that is compressible, like a sponge. This disorder of the skeleton weakens the bone and results in frequent fractures (breaks) in the bones. Normal bone is composed of protein, collagen, and calcium, all of which give bone its strength. Bones that are affected by osteoporosis can break (fracture) with relatively minor injury that normally would not cause a bone to fracture. The spine, hips, ribs, and wrists are common areas of bone fractures from osteoporosis although osteoporosis-related fractures can occur in almost any skeletal bone.

Calcium is an important nutrient that strengthen the bone. Having enough calcium intake in the diet is essential to prevent osteoporosis and the loss of bone mass. Calcium does help a person maintain healthy bones. We should consume about 1000 – 1200 mg  of calcium per day.

Foods Rich in Calcium:

Wheat, ragi, cholam, red gram dhal, whole gram, green gram dhal, sprouted green gram, black gram dhal, sprouted black  gram, jaggery, karupatti, bengal gram dhal,  cabbage, broccoli, cauliflower, green leafy vegetables, green vegetables, skimmed milk & curd, almond, brazil nut, berries, oranges, prunes, dry figs, apricot, raisins, dates, custard apple, pineapple, kiwi, coconut milk, sardine fish, salmon, prawn, crab, etc

Foods to be avoided:

Too much of tea, coffee and salt. White sugar, maida, chips, cola, soda, wheat food with milk, kelogg’s with milk, alcohol etc.

The best way to absorb calcium with least risk of constipation from food such as low-fat dairy products and other food items about 1000 – 1200 mg  per day. Make sure of taking 21 -25 gm of fibre daily from sprouted gram, green leafy vegetables and other vegetables which  absorb water  and help food pass through system more easily. So constipation will be prevented.

Food Calcium Absorption
Milk, Curd, Ice cream 72
Vegetables 7
Grain 5
Legumes 4
Fruits 3
Meat, Poultry, Fish 3
Egg 2

Much less calcium is absorbed from food that contains high of oxalic acid – spinach, beans that reduces the calcium absorption from milk. Where the food high in phytic acid does not block the absorption from other calcium rich foods like milk.

Calcium Rich Recipes:

Recipes Amount Calcium (mg)
Cooker idli 3-4 42
Dosai 2 35
Masala Dosai 2 56
Uthappam 2 49
Khaman Dhokla 4 Medium 70
Spinach Soup 1 Bowl 217
Mixed Vegetables Soup 1 Bowl 46
Chappathi 3-4 Pieces 27
Poori 4-5 Pieces 20
Tamarind Rice 1 Bowl 53
Vangi Bath 1 Bowl 77
Mixed Vege Pulao 1 Bowl 85
Sambar 1 Bowl 52
Channa masala 1 Bowl 61
Whole Milk 200 ml 276
Milk (2%) 200 ml 293
Low Fat Milk 200 ml 299
Low fat curd 235 ml 415
Soft Tofu 1/2 Cup 138
Cream cheese 1 tbsp 14
Cottage cheese 1 Cup 138
Ice cream 1 Cup 176
Roasted Almond 1/2 Cup 168
Spinach Cooked 1/2 Cup 123
Orange juice 200 ml 426
Sardine 1/2 Cup 285

The wrong kind of calcium supplement , that is taken excessively about 1500 mg per day can make matter worse. Normally calcium keeps our colon clean by combining with excess of bile and decayed fat to form benign insoluble soap, which is excreated along with stools. But too much  of calcium leads to digestive as well as other problems such as building up of calcium in the arteries and may result in heart attack. If calcium supplement lacks in magnesium, this may lead to constipation. because magnesium relaxes colon wall during the feelings of stress, worry ans anxious which allows for a normal peristaltic action ( Contraction and relaxation of muscles). Also it attracts water which makes stools soft. Traditional rice, wheat, flax seed, sesame seed, brazil nut, almond, roasted soya are rich in magnesium.