I don’t drink milk, where will I get calcium from? Is that your worry too? Since time immemorial, milk has been associated with strong bones. No child’s day goes by without gulping down at least 2 glasses of milk – where they like it or not. But there are many other food ingredients that give you good quality calcium – and its not a glass of milk!
BIOAVAILABILITY
Calcium is best absorbed in an acidic medium, in the presence of nutrients like vitamin C, vitamin D, magnesium and zinc. Absorbing calcium and eating it the right way, at the right time is more important that simply pumping in milk or calcium tablets. It is found that 60% of the world population os lactose intolerant i.e. cannot digest milk. In such cases, non-dairy calcium foods are better suited and absorbed by the body, making it mandatory to include these natural food in ones daily diet.
SESAME SEEDS
Sesame is one of the most versatile, yet nutrient rich seed that not just tastes delicious, but has an excellent content of bio-available calcium. 1 serving of sesame (1tbsp or 15gms) has about 150mg of calcium, not to forget magnesium and zinc too that helps aid calcium absorption.
Best consumed – soaked overnight or as tahini with some lemon or orange.
CHUNNA (LIMESTONE)
An unconventional add on to the list, chunna has been an age old remedy for joint pains and bone deformities in rural india. Easily available, easy to consume and cost effective; chunna is a quick remedy to reverse calcium deficiency.
Best consumed – 2gms with a betel leaf & some saunf, thrice a week
SOY
Soybean, soyamilk, tofu, temphe, miso are forms of complete vegan protein that are calcium rich. 1 serving of soy milk (200ml) has about 50mg calcium, with other nutrients that aid strong bone & teeth growth.
Best consumed – twice a day, without sugar, as a fruit smoothie or with breakfast
GREENS
Dark green leafy vegetables like collard greens, kale, spinach, drumstick leaves, fenugreek leaves, dandelion leaves have a rice calcium content. Other greens like broccoli have a good calcium content too. 1 cup of cooked kale (200gms of raw kale)gives you approx 300mg of calcium, whereas a cup of cooked broccoli (100gms raw) gives you 50mg calcium.
Best consumed – atleast thrice a week, with lemon squeezed over it
BEANS
whole pulses, beans and legumes like rajma (kidney beans), broad beans, lima beans, chickpeas have a calcium content of around 150gms per cup of cooked beans.
Best consumed – with a grain (roti, rice, bread) as a meal, twice a day
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