Our body needs nutrients and vitamins in proper proportions to stay healthy. Calcium is one of the important nutrients that is needed to strengthen our bones. To accomplish this, foods like milk, curd and cheese are consumed. We all know that milk is a rich source of calcium, but some people do not like to drink it or are lactose-intolerant. Today, let’s take a look at some calcium-rich foods that are recommended as an alternative to milk.
1. Chia seeds: According to a report in Medical News Today, chia seeds can be consumed to compensate for calcium deficiency in the body. As per the report, 2 teaspoons of chia seeds contain about 179 mg of calcium. Along with this, phosphorus and magnesium are also present. By consuming chia seeds, the muscles of the body become stronger. It is also considered a good food for strengthening bones.
2. Sunflower seeds: Sunflower seeds are also rich in calcium. One cup of sunflower seeds contains 109 mg of calcium, which strengthens bones. Sunflower seeds are also considered a good source of magnesium, vitamin E, and copper.
3. Flaxseeds: Flaxseeds are also rich in calcium and are considered very beneficial for health. Its use has many benefits for the body. It is also rich in fibre, which further improves the digestive system.
4. Sesame: If you don’t like dairy products, you can also consume sesame. It is also a rich source of calcium, and is very beneficial for our health.
Apart from these four seeds, calcium can also be obtained from other fruits and vegetables. Let’s take a look at some of them.
5. Soy milk: For those who cannot tolerate lactose, soy milk is an amazing option. Soymilk is a great source of proteins, calcium, and vitamin D. A cup of soymilk contains 340 mg of calcium.
6. Beans and lentils: We all know beans and lentils are high in fibre, proteins, and other nutrients, but some are rich in calcium too. Beans and lentils including soybeans, green beans, red millets, and peas are also a rich source of calcium.
7. Green Leafy Vegetables: Leafy green vegetables are incredibly healthy, and many of them are high in calcium, including collard greens, spinach, and kale.
