कैल्शियम की कमी कभी नहीं होगी || 7 Calcium Rich Foods || हड्डियों और नसों की कमज़ोरी दूर करें #food

Ayurveda for Everyone

27 Sept 202413:28

Summary

TLDRIn this video, Dr. Rupali Jain discusses calcium deficiency and highlights seven calcium-rich foods for those who may struggle with dairy intake due to lactose intolerance, veganism, or poor digestion. The featured foods include Rajgira, sesame seeds, ragi (finger millet), kulthi (horse gram), and babul gum, among others. These alternatives provide essential calcium and other nutrients, promoting bone, muscle, and joint health. Ayurvedic remedies and supplements for joint pain relief are also recommended, making this an informative guide for maintaining optimal calcium levels naturally.

Takeaways

🌿 Ayurveda offers a natural approach to increasing calcium levels in the body, especially for those who can't consume dairy.
🥛 Calcium is essential for bones, muscles, nerves, teeth, and heart health, and the body requires a daily intake of around 1000-1200 mg for adults.
🌾 Rajgira (Amaranth) is a gluten-free, calcium-rich grain that can be used to make roti, paratha, halwa, or laddus, making it a versatile option for those with gluten intolerance.
🍶 Til (sesame seeds) contain much more calcium than milk and are beneficial for bones and joint health. They can be incorporated into meals as chutney or eaten as laddus or chikki.
🥣 Ragi (finger millet) is a light, satisfying food that provides calcium and energy without causing weight gain. It can be used in roti, porridge, or laddus.
🥬 Calcium deficiency can manifest as joint pain, muscle cramps, hair loss, dry skin, and dental problems. Regular intake of calcium-rich foods is crucial to address these symptoms.
🍲 Kulthi dal (horse gram) is rich in calcium and beneficial for kidney stones and weight loss. It boosts metabolism and is especially helpful for people with calcium and kidney-related issues.
💧 Babul gum (Acacia) helps strengthen joints, improve bone density, and promote lubrication in the body, particularly useful for those with fractures or joint pain.
🍪 Dried dates (chuara) are an excellent source of calcium and energy, especially beneficial for children and can be used in various dishes like halwa or laddus.
🧘 Ayurveda recommends natural sources of calcium through diet and suggests using supplements or oils, such as Ruma Cure capsules and oil, to manage joint pain and improve joint health.

Q & A

What is the significance of calcium for the human body according to the script?
-Calcium is essential for maintaining the health of bones, muscles, nerves, teeth, and the heart. It plays a crucial role in overall health and well-being.
Why might some people have calcium deficiency despite eating a healthy diet?
-Some people might experience calcium deficiency due to various factors such as lactose intolerance, difficulty digesting milk, veganism, or the unavailability of good-quality dairy products.
What is Rajgira, and how is it beneficial as a calcium-rich food?
-Rajgira, also known as amaranth, is gluten-free and rich in calcium, protein, potassium, phosphorus, and dietary fibers. It is a great option for people with gluten intolerance and can be consumed in various forms like grains, flour, or sweets like laddoos and chikkis.
How does sesame (til) compare to milk in terms of calcium content?
-100 grams of sesame seeds contain 975 mg of calcium, which is significantly higher than the 125 mg of calcium found in 100 ml of milk, making sesame an excellent non-dairy source of calcium.
What are some ways to include sesame in the daily diet?
-Sesame can be consumed in various ways, such as roasted sesame chutney, sesame mixed with spices, sesame-based sweets like laddoos and chikkis, or sesame oil for cooking or massage.
How can Ragi (finger millet) help in meeting calcium requirements?
-Ragi is a light, calcium-rich grain that is easily digestible and suitable for people of all ages. It helps in maintaining energy levels without causing weight gain. It can be consumed as roti, porridge, or cheela, and is also good for boosting hemoglobin levels.
What are some common signs of calcium deficiency mentioned in the script?
-Common signs of calcium deficiency include joint pain, back pain, weak bones, muscle cramps, hair loss, dry skin, dental issues, low energy, fatigue, and sleep-related problems.
Why is it important to get natural calcium from food rather than relying solely on supplements?
-Calcium supplements can have side effects such as constipation or an increased risk of kidney stones. Therefore, it is important to get calcium from natural food sources to avoid these issues and maintain overall health.
What is the role of Kulthi dal (horse gram) in calcium intake?
-Kulthi dal is a high-protein, calcium-rich lentil that supports weight loss, metabolism, and kidney health. It can also help dissolve kidney stones and improve urine flow.
How does Babul gum (Acacia gum) contribute to bone and joint health?
-Babul gum is beneficial for bone and joint health as it helps lubricate joints, strengthens bones, and is traditionally used in making laddoos to relieve joint pain, especially during winter.

Outlines

00:00

🌿 Understanding Calcium Deficiency and Its Importance

In this opening segment, the speaker introduces the topic of calcium deficiency, explaining how, despite a good diet, many people still suffer from low calcium levels. The segment emphasizes the importance of calcium for bones, muscles, nerves, teeth, and heart health. It also highlights the difficulty of obtaining high-quality milk, the struggles of lactose intolerance, and dietary restrictions for vegans. The speaker sets the stage by discussing seven calcium-rich foods suitable for vegetarians that will be covered in the video.

05:00

🥜 Rajgira: A Gluten-Free Superfood

This paragraph focuses on Rajgira (also known as Ramdana or Amaranth), a calcium-rich grain. It discusses various ways to consume it, from making flour to preparing roti, laddus, or halwa. Rajgira is highlighted as an excellent gluten-free option, especially for those with gluten intolerance. It’s rich in protein, calcium, potassium, and fiber, making it a versatile addition to the diet. The speaker explains how to incorporate Rajgira into daily meals and its benefits for those who crave sweets.

10:02

🌰 Sesame Seeds: Calcium Powerhouse

Sesame seeds (both black and white) are introduced as a potent source of calcium, containing much more calcium than milk. The speaker links their benefits to traditional Ayurvedic knowledge, focusing on their ability to strengthen bones and joints while balancing the body's 'Vata' dosha. The paragraph details how sesame seeds can be consumed through roasted forms, laddus, chutneys, or even mixed with spices. The use of sesame oil for cooking or massages is also recommended, particularly for joint pain and overall bone health.

💊 Natural Remedies for Joint Pain: Ruma Cure Capsules and Oil

This section introduces the Ayurvedic supplement 'Ruma Cure' capsules and oil, which are recommended for reducing joint pain and improving joint strength. The speaker discusses how these capsules contain various herbs like Ashwagandha, Nirgundi, and Guggul, known for their anti-inflammatory properties. Detailed instructions on the dosage are provided, and the benefits of using these supplements for long-term joint health are emphasized. The paragraph also mentions the option to purchase these products online.

🍚 Ragi: A Calcium-Rich and Digestive-Friendly Grain

The focus shifts to Ragi (also known as Finger Millet), another excellent source of calcium. Ragi is praised for being easily digestible and suitable for all age groups. The speaker describes various ways to incorporate Ragi into the diet, such as making rotis, cheela (savory pancakes), or porridge. Ragi is particularly recommended for dinner due to its lightness on the stomach. Additionally, its benefits for increasing energy and hemoglobin levels are highlighted, along with recipes for Ragi-based snacks like laddus.

🩺 Signs of Calcium Deficiency and Its Importance in Daily Diet

In this paragraph, the speaker describes common symptoms of calcium deficiency, such as joint pain, muscle cramps, hair loss, and low energy. The importance of maintaining adequate calcium levels (1000-1200 mg daily) is stressed, especially for individuals in specific life stages like pregnancy or menopause. The speaker also warns about the potential side effects of calcium supplements, such as constipation and kidney stones, and emphasizes the need for calcium-rich foods in the diet.

🍲 Kulthi Dal: A High-Protein, Calcium-Rich Lentil

Kulthi Dal, a high-protein lentil with a significant calcium content, is introduced as a beneficial food for those dealing with kidney stones and calcium deficiency. The speaker explains how to prepare a Kulthi Dal soup, which helps in breaking down kidney stones and improving urinary flow. Detailed cooking instructions are provided, along with cautionary advice for people prone to heat-related issues, as the dal increases body heat.

🌳 Babool Gum: A Traditional Remedy for Bone and Joint Health

The speaker discusses the benefits of Babool Gum (Acacia Arabica) for bone and joint health. Known for its lubricating properties and ability to help heal fractures, Babool Gum is recommended for its strengthening effects on bones and joints. The paragraph also touches on traditional ways of consuming Babool Gum, such as making laddus in the winter when joint pain is more prevalent.

🍮 Chhuhara: A Sweet Source of Calcium

Chhuhara (dried dates) is presented as a convenient and sweet way to boost calcium intake, especially for children. The speaker discusses various ways to consume Chhuhara, such as mixing its powder in milk or using it in sweet dishes like halwa. Chhuhara is recommended as an easy snack for children and adults alike, helping improve bone strength and overall health.

✅ Conclusion: Embrace Calcium-Rich Foods for Better Health

In the concluding segment, the speaker recaps the importance of including calcium-rich foods in the diet, especially for vegetarians. The video encourages viewers to share the knowledge with others and to embrace Ayurveda for a healthier lifestyle. The speaker also promises more valuable information in future videos.

Mindmap

Keywords

💡Calcium Deficiency

Calcium deficiency refers to the lack of sufficient calcium in the body, which is essential for strong bones, muscles, nerves, teeth, and heart health. The video discusses how many individuals suffer from calcium deficiency even after consuming a balanced diet. The script highlights symptoms such as joint pain, muscle cramps, and low energy, indicating a lack of calcium in the body.

💡Calcium-rich Foods

The video emphasizes the importance of including calcium-rich foods in the diet, particularly for those who cannot consume dairy products. It provides examples of seven vegetarian-friendly calcium sources, such as rajgira (amaranth), sesame seeds, and ragi (finger millet), which are excellent alternatives for boosting calcium intake naturally.

💡Rajgira (Amaranth)

Rajgira, also known as amaranth, is a gluten-free grain highlighted in the video for its rich calcium content. It is especially beneficial for those with gluten intolerance or who cannot digest wheat. The video suggests various ways to consume rajgira, such as in the form of roti, paratha, or even a sweet halwa.

💡Sesame Seeds (Til)

Sesame seeds are identified as one of the best plant-based sources of calcium, containing much higher calcium levels than milk. The video explains different ways to incorporate sesame seeds into the diet, including in chutneys, as a snack, or in traditional sweets like sesame laddoos or chikki.

💡Ragi (Finger Millet)

Ragi, also known as finger millet, is highlighted as a highly nutritious grain, especially rich in calcium and iron. The video points out that ragi is easy to digest and suitable for all age groups. It suggests incorporating ragi into meals through rotis, porridges, and laddoos for sustained energy and better calcium absorption.

💡Ayurvedic Supplements

The video recommends Ayurvedic supplements, such as 'Ruma Cure' capsules and oil, for individuals experiencing joint pain or calcium deficiency-related issues. These supplements contain a blend of Ayurvedic herbs like Ashwagandha and Guggal, which help strengthen bones and relieve joint stiffness.

💡Kulthi Dal

Kulthi dal, or horse gram, is mentioned as a calcium-rich legume that is also beneficial for weight loss and kidney stone prevention. The video highlights its warming properties and its effectiveness in improving metabolism and promoting overall joint health. It is recommended as part of the daily diet, particularly in the form of soup.

💡Chuna (Edible Lime)

Chuna, or edible lime, is suggested as a low-cost and effective source of calcium that can be consumed in small quantities. The video notes its inclusion in traditional foods like betel leaf (paan) and emphasizes its digestive benefits in addition to providing calcium.

💡Vitamin D and Sunlight

Vitamin D plays a crucial role in calcium absorption, and the video stresses the importance of getting natural sunlight exposure to boost Vitamin D levels. It recommends massaging the body with sesame oil and sitting in the sunlight to improve bone health and ensure better calcium absorption.

💡Joint and Bone Health

Maintaining strong joints and bones is a central theme of the video. It addresses issues like osteoporosis and osteoarthritis, which arise from calcium deficiency. The video advocates a holistic approach to bone health, combining calcium-rich foods, Ayurvedic supplements, and regular sun exposure to prevent degeneration and support joint strength.

Highlights

Calcium deficiency can occur even with a balanced diet, and it's essential for bone, muscle, nerve, and heart health.

Some people face challenges in consuming dairy products due to lactose intolerance, indigestion, or vegan diets, making it crucial to identify alternative calcium-rich sources.

Rajgira (Amaranth) is a gluten-free grain rich in protein, calcium, potassium, phosphorus, and dietary fibers. It's beneficial for those with gluten intolerance.

Rajgira can be consumed in various forms such as roasted flour for making chapati or paratha, laddu, or chikki, making it versatile for regular diets.

Sesame seeds (black or white) are highly rich in calcium, containing 975 mg of calcium per 100 grams, which is much higher compared to milk.

In Ayurveda, while 'calcium' is not directly mentioned, sesame is considered beneficial for bones, joints, and for balancing 'Vata' dosha, which causes degeneration and joint problems.

Sesame can be used in multiple forms such as roasted sesame chutney, sesame and jaggery laddu, or oil massage, providing flexibility in daily intake.

For joint pain relief, the video recommends the use of 'Ruma Care Capsules and Oil,' which contain Ashwagandha, Guggul, and other 17 Ayurvedic herbs to reduce pain and improve joint strength.

Consuming a small amount of edible lime (Chuna) with Betel Leaf (Paan) can be a highly effective and affordable way to supplement calcium.

Ragi (Finger Millet) is a highly nutritious grain that is easy to digest and beneficial for children, adults, and elderly people. It maintains energy levels without contributing to weight gain.

Ragi can be consumed as chapati, cheela, or porridge, and is a good source of calcium as well as hemoglobin.

Horse gram (Kulthi dal) is a high-protein and high-calcium lentil beneficial for fat loss and metabolism enhancement. It also helps reduce kidney stones.

Babool gum (Acacia) is traditionally used to improve bone strength, reduce joint pain, and accelerate the healing of fractures.

Including dates (Chhuara) in the diet is beneficial for bone strength and can be used in powdered form in various recipes like laddus and milk.

The daily calcium requirement for adults is around 1000-1200 mg, which increases during pregnancy, lactation, or in the elderly, making it necessary to include calcium-rich foods in the diet.