Calcium Smart Salad

By Nmami Agarwal             09/22/2018

Calcium Smart Salad

Calcium is a pivotal mineral required for optimal bone health throughout life. Although there are calcium supplements in almost every chemist store, understanding that dietary fulfilment of it is the best way to keep the content in the body to the mark. Not only bones but calcium also comes to maintain the health of teeth, there is a lot more than brushing your teeth. The functioning of the muscles, nerves and heart revolves around adequate calcium in the body.

Nutritional Value:
Dates: They are highly nutritious and rich in several minerals, including phosphorus, potassium, calcium and magnesium. All of these have been researched for their strength to prevent bone-related conditions like osteoporosis and also factor in its efficiency in the regulation of blood sugar and the maintenance of brain health. They can be a delicious part of your snack.

Egg: They are rich in essential vitamins and minerals and high-quality proteins. They are one of the only foods which naturally contain Vit. D (critically essential for bone health and immune system). Apart from this, they are also rich in antioxidants involved in reducing the risk of developing cataracts and slow age-related muscular degeneration.

Walnuts: Walnuts are rich in fiber, protein and healthy fat and are more filling because they are metabolized slowly. They are also a rich source of vitamin C, B, E and vitamins ( vitamin B6, thiamin, riboflavin, niacin,  pantothenic acid, and folate), and minerals such as calcium, iron, magnesium, potassium, sodium, and zinc. They contain richer polyunsaturated fats than most other nuts.

Avocado: This delicious fruit is incredibly nutritious having Vit. K, C, E, B5 and B6 and Potassium. Multiple studies suggest that avocado can reduce osteoarthritis. Apart from being loaded with antioxidants that can protect the eyes, they lower the risk of macular degeneration. They can also assist in lowering the cholesterol level.


  • 20 grams celery, sliced
  •  20 grams carrots, shredded
  •  ½ an orange sliced and chopped
  •  1 pitted dates; sliced
  •  10 grams avocado; cubed small
  •  5 grams walnuts, chopped
  •  Egg White of 1 egg
  •  ½ a teaspoon Oregano
  •  ¼ teaspoon of black pepper
  • Salt; according to taste
  • Lime Juice (optional)

Course: Breakfast/ Lunch
Calories: 105.1 kcal
Protein: 6.08 grams

Fat: 4.98 grams
Carbs: 6.17 grams


  •  In a bowl, take all the ingredients such as celery, carrot, orange, egg white and avocado and mix them well.
  •  Now add the nuts such as date and walnuts to the above mix bowl material.
  • Season the bowl mixture with oregano, salt and black pepper and mix them thoroughly.
  •  In the end, mix all ingredients once again in a large bowl.
  •  You can also choose to drizzle some lime juice as your salad dressing.
  • Combine them well, and your bowl is ready to serve.

Over to you:
Start your day in the right way with this simple breakfast recipe of consisting rich nutritional value foods such as avocado, nuts and eggs. This will definitely give a boost to your bone density helping you to achieve stronger bones which can also help you maintain them in the longer run. Calcium Smart Salad


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