5 foods to combine with fish to boost calcium intake

Fish is an excellent source of calcium, especially varieties that are eaten with their soft, edible bones such as sardines, anchovies, and small freshwater fish. They not just provide highly absorbable calcium but also deliver vitamin D and omega-3 fatty acids, which support better calcium absorption and bone health. According to a study by PMC, Whole small fish consumed with bones provide calcium that is well absorbed, making them a valuable calcium source in diets, especially for populations with limited milk intake. For the unversed, calcium is an essential mineral for the human body, primarily known for its critical role in building and maintaining strong bones and teeth. It also plays a vital role in muscle contraction, blood clotting, nerve signal transmission, regulating heart rhythm, and enabling enzymes to function properly. This piece of information explores 5 foods that can be combined with fish to boost calcium intake.

Calcium: Per 100 gms of raw spinach offers 99 mg of calciumLeafy greens like spinach, kale, and amarnath are rich in calcium and magnesium and pair well with fish in curries, stir-fries, or steamed sides.How to consume: The most popular variation that one can try is Palak Fish Curry, where the marinated fish pieces are cooked in spinach puree along with minimal spices.

Calcium: Whole and dried 100 g of sesame seeds offer around 975 mg calcium.Also known as til, they are a powerhouse of calcium, can be sprinkled over grilled fish or added in chutneys/dressings.How to consume: Roasted white sesame seeds can be topped over the grilled fish for added crunch.

Calcium: Per 100 g whole milk curd offers 121 mg calciumCurd and fish pair well, where curd is mostly used as a marinade. It is a rich source of calcium and complements the taste of fish. Probiotics, along with vitamins and minerals, found in curd helps strengthen the immune system.

How to consume: Curd is best used as a marinade along with spices like turmeric, and red chilli powder, and when cooked together fish and curd are best paired with steamed rice, a popular Bengali treat.

Calcium: Per 100 gms of fresh leaves offer 185 mg calciumAlso known as moringa leaves, they are high in calcium and micronutrients, which can be added to fish curries to enhance the taste and overall nutrition.How to consume: The most popular way to enjoy the leaves is to add them to fish curry along with garlic, and spices. The leaves add a mild, slightly earthy flavor and a calcium boost.

Calcium: Per 100 gms of raw almonds offer 269 mg calcium
Almonds are also rich in calcium and healthy fats that can be combined with fish to boost the nutritional value of the dish.
How to consume: One can use soaked almonds paste in fish curries to enhance the taste and texture.

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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.