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• To make up for calcium deficiency?
• Foods that provide more calcium than milk
• Bones will be strong

Loss of bone strength is a common problem with age. A lack of calcium in the body can affect bone health. That's why milk is the first thing that comes to many people's eyes when it is called calcium. However, milk is not the only source of calcium. Many foods available in the Indian kitchen are rich in calcium which is beneficial for bone health. Regular physical activity along with a proper and balanced diet, adequate vitamin D and essential nutrients help keep bones strong. So, do not depend only on milk and include other calcium-rich options in your diet.

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Sesame seeds are rich in calcium

Sesame seeds are considered to be a good source of calcium. 100 grams of unshelled sesame seeds contain approximately 975 mg of calcium. They are also rich in magnesium, which helps in activating vitamin D in the body and in better absorption of calcium. You can use sesame seeds in chutney, ladoo, bread or other dishes.

Racha is beneficial

Ragi is known as a treasure of calcium. Because 100 grams of ragi contains approximately 344 mg of calcium. It strengthens bones and is very beneficial for children, women and the elderly. Ragini page, bread, or dosa can be easily made.

Amaranth

100 grams of amaranth contains approximately 215 milligrams of calcium. It does not contain gluten. It also contains nutrients like phosphorus and lysine, which help repair and strengthen bones. It is also widely used during fasting.

Dry Figs Figs and Rajma

If you have a sweet tooth, dried figs can be a healthy alternative. 100 grams of dry figs contain approximately 162 mg of calcium. Also, it is rich in fiber and potassium, which help keep bones strong in the long run. 100 grams of raw pomegranate contains about 143 milligrams of calcium. Rajma also contains protein, magnesium and iron. Rajma can be soaked and made into a vegetable.

Calcium alone is not enough

Relying on calcium alone is not enough for bone health. Vitamin D, adequate protein, regular physical activity and a balanced diet are also important. So if milk is not liked or cannot be consumed due to some reasons, calcium rich foods can be included in the diet. However, as individual nutritional needs vary, consult a dietitian if necessary.

Note – This article is written for general information only and does not claim to be a cure of any kind. Consult your doctor before taking any remedy.

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