For the overall development of the body, a diet balanced with both micro and macronutrients is essential. Each macronutrient has its own significance in the biological growth of our body. One such essential nutrient is Calcium. It plays a major role in the development and strengthening of bones. Unfortunately, a huge share of the Indian population suffers from calcium deficiency. According to a report published on NCBI, 85% of the people in India suffer from Vitamin D deficiency.
Health experts suggest the consumption of milk for healthy bones. Milk is one of the richest sources of calcium. However, many people are not able to drink milk due to lactose intolerance. In this case, some other rich sources can fulfil the calcium needs of the body. Let’s have a look at these calcium-rich alternatives to milk.
Beans:
Beans are rich in calcium and protein. Half a cup of canned baked beans provides more than 40 mg of calcium. And half a cup of white beans provides 81mg of calcium. Besides, white beans are also a great source of iron.
Almonds:
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Nutrients like fat, protein and fiber are stacked in almonds. Half a cup of almonds contains over 130 mg of calcium. You can also drink almond milk for healthy bones. A glass of almond milk is full of nutrients.
Oatmeal:
Another health treasure is Oatmeal. It is also rich in calcium and can be consumed as a substitute to meet the need for calcium. Oatmeal gives you the flexibility to eat it either salty or sweet. A bowl of oatmeal has more than 100 mg of calcium.
Orange:
Yes, oranges are full of vitamin C, but in a lesser-known fact, they are full of calcium as well. One average-sized orange contains up to 60 mg of calcium. You can add a glass of orange juice to your diet. However, it is advisable to eat it for better benefits.
Soy milk:
One of the best substitutes for milk is Soy milk. It is the most preferred alternative to lactose milk. Interestingly, it contains more protein and calcium than a regular glass of milk. So, it is unarguably the best source of calcium for lactose-intolerant people.
Sesame seeds:
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One teaspoon of sesame seeds contains 88 mg of calcium. It is also high in magnesium, due to which is helpful in controlling high blood pressure. It can improve symptoms of insomnia and elevate mood.
Tofu:
Half a cup of tofu contains 861 mg of calcium. Tofu is made from dried soybeans that have been boiled. It’s a great way to add protein, healthy fat, and calcium to your diet.
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