Drinking milk alone is not enough to get calcium, we should also know about other foods that contain more calcium than that.
1. Ragi (Finger Millet)
Ragi contains the highest amount of calcium among grains. It is beneficial for both adults and children.
Benefits: Ragi is good for bone strength and growth in children.
2. Dairy products
Milk, yogurt, and cheese are a storehouse of calcium. A glass of milk contains about 300 milligrams of calcium. Eating yogurt can help with digestion and calcium absorption.
3. Leafy greens
Dark green leafy greens like spinach and kale contain high amounts of calcium. These can be used in stir-fries or soups.
4. Sesame seeds and nuts
Sesame seeds contain an incredible amount of calcium. Additionally, eating almonds and nuts as snacks will nourish the bones.
5. Soybeans
Soybeans are a great way for vegetarians to get calcium. They can be used as milk or curry.
6. Eggs and small fish
Egg whites and small fish like sardines are also good sources of calcium. Eating small fish that can be chewed and eaten will provide more benefits.
Special notes:
Vitamin D: Vitamin D is necessary for the body to absorb calcium. Getting 15 minutes of morning sun exposure every day will help with this.
Reduce salt intake: Excess salt can cause the body to excrete calcium through urine.
