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Prevent osteoporosis with this calcium-rich south Indian diet for vegetarians

You can fight osteoporosis by keeping your bones strong with this meal plan.

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Written By: Editorial Team | Updated : November 16, 2015 4:23 PM IST

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Did you know most Indians are calcium deficient? This is because their diet is not rich in calcium and also because the calcium from food isn't properly absorbed in the body. If you are a south Indian and do not wish to change your eating habits, you can make it calcium-rich with a few modifications. Nutritionist Akansha Jhalani charts out a diet plan for vegetarian south Indians who want to eat a healthy, calcium-rich diet.

Early morning

Warm water + lemon juice + black salt

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Breakfast

Vegetable upma - 1 bowl

Jackfruit shake- 1 glass

Lunch

Appam - 2

Raw banana poriyal - 1 katori

Lobia sambhar - 1 katori

Coconut rice - 1 bowl

Red coconut chutney - 1 tsp

Snack

Fermented ragi dosa - 2

Mint chutney - 1 tsp

Dinner

Dosa - 2

Lemon rice - 1 bowl

Rasam - 1 bowl

Apart from following this diet, Akansha also recommends following these tips:

  • Include dairy products in your diet every day.
  • Consume nuts and oilseeds as they are a rich sources of calcium.
  • Sprinkle sesame seeds over your salads and vegetable to increase your calcium intake.
  • Cut down on caffeine and alcohol consumption as it hinders calcium absorption.
  • If even after following a calcium rich diet you still notice symptoms of calcium deficiency, try calcium supplements after consulting your doctor.

Image source: Shutterstock

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