Start Tracking Calcium Like You Track Everything Else
The average Indian woman gets roughly 400 mg of calcium a day from food. She needs 1,000 mg. That gap doesn't show up on any test until the bone is already thinner. Dairy is the obvious fix, but absorption is the real variable. Ragi, finger millet, delivers about 344 mg of calcium per 100 g and has been a staple in Karnataka and Andhra Pradesh for generations, not as a supplement but as a meal. A bowl of ragi mudde or ragi dosa does more for bone calcium than a glass of low-fat milk, partly because it comes with magnesium, which helps the calcium actually enter bone tissue.
