Without calcium, the development of bones and the body is not possible. Calcium is a chemical element, which is most needed by the human body. It is essential for the bones, cells, nerves, blood, muscles, and heart of the body. Calcium is found the most in the human body, about 99 percent of which is in our bones and teeth and one percent in the blood and muscles. Everyone needs calcium, but women need it more than men.
Milk and milk products are extremely useful for getting so much useful calcium. But some people do not like to drink milk, such people can include such things in their diet to get calcium, which meets the daily requirement of calcium. Let us know that apart from milk, by consuming what things you can fulfill the deficiency of calcium.
Consume green leafy vegetables instead of milk:
Dark green leafy vegetables such as spinach, chili, fenugreek, and bathua are good sources of calcium, iron, and folate, which meet the calcium requirement of the day. You can supply calcium by consuming them at lunch or dinner.
Consume Figs and Almonds:
Figs are rich in calcium, iron, and vitamins. You can have dry figs and almonds in the morning breakfast. Calcium, iron, and protein are also found in abundance in almonds. You can eat a handful of almonds as a snack instead of milk. By eating a handful of almonds, you get 72 mg of calcium.
Soy and Tofu:
Soy and soy products such as tofu are non-dairy sources of calcium and protein. You can consume them instead of milk. Let us tell you that by eating half a cup of soybeans, you get 230 mg of calcium while eating half a cup of tofu daily gives you 253 mg of calcium, which is enough for your daily need.
Roasted sesame seeds are very useful for your health. 28 grams of sesame gives you 277 mg of calcium, if you do not like to drink milk, then you should consume roasted sesame seeds.
Fish will also fulfill calcium deficiency:
Some oily fish such as ravas (salmon) and pedawe (sardines) are excellent sources of calcium. They are also rich in protein and essential omega 3 fatty acids. Eating only two pieces of oily fish in a week is enough for your daily calcium supply.
Cereals and Pulses:
Cereals such as wheat, millet, ragi, kulthi, soybean, gram are extremely beneficial for the supply of calcium in the body. In pulses, moong dal, kidney beans, soybean, gram, moth, etc. can be used as a source of calcium.