5 foods to combine with curry leaves to boost calcium intake

They are tender, aromatic, and full of nutrients and an integral part of South Indian foods. Yes, you're correct; we're referring to fragrant curry leaves. They are packed with antioxidants, aid digestion, regulate cholesterol, and support hair and skin health. When it comes to calcium, 100 g of curry leaves provide around 830 mg, making them an excellent natural source to strengthen bones, teeth, and joints. According to a study, they are rich in calcium, iron, phosphorus, and vitamins, along with anti-inflammatory and antioxidant properties. The study also highlights that incorporating curry leaves in the diet can contribute to calcium intake, among other health benefits. We have compiled a list of five foods that you can combine with curry leaves to enhance your calcium intake. Have a look.

They are a rich source of calcium and as per USDA, 1 tablespoon (9 g) of sesame seeds provides about 88 mg of calcium, which helps support strong bones, teeth, and muscle function. They also contain healthy fats, fiber, and antioxidants, making them a wholesome addition to the diet.
How to consume: One can pair the roasted seeds along with curry leaves to make podi masala or chutney.

It is one of the richest natural sources of calcium. On average, as per USDA, 100 g of ragi contains about 344 mg of calcium, which is higher than most cereals and is good for growing children, women, and the elderly.
How to consume: One of the easiest ways is to mix roasted curry leaves with ragi dosa batter, or one can mix it with roti, or to porridge.

Paneer is also a rich source of calcium and 100 g provides around 200–250 mg of calcium. It helps in maintaining strong bones and teeth, supporting muscle function, and promoting healthy nerve signaling.
How to consume: Curry leaves can be sautéed into paneer bhurji or curries to enhance both calcium and flavor.

Almonds are a nutrient-dense way to boost calcium intake. 100 g of almonds provide nearly 264 mg of calcium, along with vitamin E, magnesium, and healthy fats, which are good for overall human health.
How to consume: One can simply grind almonds with curry leaves to make chutneys or sprinkle them together over salads for a calcium boost.

These tender leaves are a powerhouse of calcium, offering about 440 mg per 100 g, which is significantly higher than many foods and its regular intake helps strengthen bones and teeth, supports joint health, and prevents calcium deficiency-related issues like osteoporosis.
How to consume: Both drumstick and curry leaves can be combined to make sabzi, dal, or stir-fry to double the benefit.

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Disclaimer: The information provided in this article is meant for general knowledge only and should not be taken as medical advice. Always talk to your doctor before starting any new routine.