Calcium is the most important mineral to keep our bones and teeth strong. Often people believe that the best source of calcium is milk, but do you know that there are some natural foods that have more calcium than milk. By including these things in the diet daily, bones will not only be strong but will also prevent diseases like osteoporosis.

Calcium foods more than milk

1. Sesame seeds
   Sesame is small but there are treasures of calcium. About 975 mg of calcium is found in 100 grams of sesame seeds.


2. Almonds
   Eating a handful of almonds not only provides energy to the body but also the calcium required for bones.


3. Rajma and gram
   These pulses and legumes are rich in calcium and protein, which enhance the strength of bones and muscle strength.


4. Green leafy vegetables like spinach and fenugreek
   Green vegetables contain more calcium, iron and magnesium than milk, which removes bones as well as anemia.


5. Figs
   Dried figs are the best source of calcium and fiber. Soaking them and eating it provides double benefit.


6. Soy Products (Soybeans, Tofu)
   Soya and tofu are rich in calcium and are the best of milk, especially for those who are lactose intolerant.

Advantage

• Bones and teeth are strengthened.


• Osteoporosis and addition pain prevention.


• Beneficial for both children and the elderly.


• Helpful in the correct functioning of muscles and nerves.

Consumption method

• Include almonds and figs in breakfast in the morning.


• Add green leafy vegetables and pulses to the food.


• Eat sesame sauce or laddus.


• Use soy or tofu in vegetable and salad.

There is no need to depend on milk just to make bones strong. Include these calcium-rich foods in the diet and make your bones strong like steel.